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Learn more about narrative therapy
Narrative therapy is a therapeutic approach based on the idea that people organise their experience through stories. The stories we tell about ourselves shape how we see our problems, our identity, and what we believe is possible. Narrative therapy helps people examine those stories, understand where they came from, and develop new ones that fit their experience more accurately and serve them better.
A core principle is that the person is not the problem. The problem is the problem. This separation allows people to look at difficulty with more distance and agency, rather than feeling that struggle reflects something fixed or wrong about who they are.
In narrative therapy, the therapist asks careful questions to help the client map the story they are living by: where it came from, who contributed to it, and what it leaves out. The aim is to find alternative stories that are equally true but often overlooked.
Sessions may involve:
- Externalising the problem: naming it as something separate from the person rather than a part of them
- Tracing the history of the problem story: who told it, when it started, what kept it in place
- Identifying exceptions: times when the problem was less powerful and what that reveals
- Developing a richer, more complex story of identity that includes strengths and values
- Writing, letters, or documents as tools for making new narratives concrete
Narrative therapy is most effective where identity, social context, and internalised messages are central to the presenting difficulty.
LGBTQ+
LGBTQ+ people often carry stories about themselves that have been shaped by stigma, family rejection, or cultural messages that were damaging. Narrative therapy helps people examine and rewrite those stories, separating their own sense of self from what others have told them about who they should be.
Racism & racial trauma
Racism creates specific kinds of identity harm. Narrative therapy is used to help people process the impact of racial trauma, challenge internalised narratives of inferiority or inadequacy, and reclaim a sense of identity and worth that is not defined by the experience of discrimination.
Gender identity
For people exploring or living with a gender identity that does not conform to mainstream expectations, narrative therapy provides space to examine the stories that have shaped their sense of self and to develop a narrative of identity that is genuinely their own.
Discrimination
Experiences of discrimination, whether based on race, gender, sexuality, disability, or other characteristics, can leave lasting stories of shame, self-doubt, or powerlessness. Narrative therapy works directly with these stories, supporting people in reclaiming a more accurate and self-affirming account of their experience.
Choosing an approach isn't something you have to do alone. IC's matching can pair you with a therapist whose approach suits your situation. Get matched
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners across Europe and globally, in over 60 languages. We work with over 2,500 vetted therapists, with in-person availability in Berlin, Amsterdam, Barcelona, Lisbon, Vienna, and other major cities, alongside online sessions worldwide. It's Complicated is free to use, and you pay your chosen therapist directly at rates they set.
Finding a narrative therapist with experience in the specific identity or cultural context you are navigating requires a more precise search than most directories provide. Our matching service is built to remove that friction. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself.
Get matched with a narrative therapist, or browse all narrative therapists in the directory.
