What is Narrative Therapy and How Can it Help Me?
Narrative therapy is based on the idea that people's lives are shaped by the stories they tell about themselves and their experiences and that we can learn to reauthor these stories. Rather than locating distress solely within the person, narrative therapy emphasizes the ways in which people become entangled in problem-saturated stories such as “I am anxious,” “I’m a failure,” or “I’m unlovable.” It shifts the focus from these dominant stories to questions like, “What story are you living by?” or “If you could choose an alternative story, what might it be?”
Techniques such as externalizing the problem, identifying unique outcomes, re-authoring one’s story, and deconstructing dominant narratives are central to narrative therapy. When we look to externalize a problem in therapy, we try to separate the person from the issue. For example, we focus on viewing “the anxiety” or “the perfectionism” as something outside the self, rather than as an inherent flaw. One source of hope comes from identifying unique outcomes. These are moments when the problem didn’t take over, highlighting the individual’s strength and resilience despite difficulty. Together, the therapist and the individual begin to re-author dominant stories: the stories we tell ourselves, often shaped by cultural, familial, or societal messages. These may be narratives that were once adaptive but no longer serve us.
Why Narrative Therapy is Helpful (Especially for Meaning & Identity)
Narrative therapy creates distance from the problem: when you externalize the problem, you increase your agency.
A central belief in narrative therapy is that the individual is the expert on their own life story, and exploring times when life deviated from the dominant story can lay the groundwork for meaningful change.
It addresses identity, values, and purpose by inviting individuals to co-author preferred stories that are aligned with these core facets.
Narrative therapy is particularly resonant when people feel stuck in a life narrative they didn’t choose, or when their suffering is linked to relational/contextual, cultural, or systemic narratives (family, culture, trauma, race, gender).
Because it emphasizes story and narrative identity, it aligns well with the human need to make sense of our lives and preserve coherence.
The CoreStory Integrative Approach
At CoreStory Psychology NYC, we view therapy as an individual-centric, integrative journey. We ground our work in a psychodynamic framework (exploring underlying patterns, early relational templates, and unconscious beliefs) and intentionally blend therapeutic modalities depending on your needs.
The CoreStory Approach:
Narrative therapy is the anchor: We help you map your life story, examine the narratives you live by, externalize the problem, and co-author a preferred narrative aligned with your values. Through this, we honor identity and meaning.
CBT tools when helpful: If you have recurring thought-behavior patterns (anxiety, depression, avoidance), we might integrate actional tools such as CBT.
DBT (Dialectical Behavior Therapy) skills: In cases of emotion-regulation issues, relational instability, self-harm impulses, we may layer in DBT modules for distress tolerance, emotion regulation, interpersonal effectiveness.
Mindfulness & acceptance-based tools: These can help support you in relating differently to thoughts and feelings and in making more conscious choices.
Psychodynamic exploration: We also explore how your relational history, early attachments, and unconscious patterns shape your stories and behaviors. This deep work supports lasting change beyond symptom relief.
Therapy that fits the individual: We are all unique and need different things, which is why, at CoreStory, our clinicians are trained in multiple approaches and thoughtfully tailor the work to the individual's needs.
This integrative stance allows us to honor both your story and to incorporate actionable tools. It supports you not just in reducing symptoms, but in living more authentically, aligned with your values, and free from dominant stories that keep you stuck.
Why the Relationship (Therapeutic Alliance) Still Matters Most
Regardless of therapeutic modality, one of the strongest predictors of positive therapy outcomes is what we call the therapeutic alliance. The alliance is the bond, trust, and collaboration between therapist and client. Research suggests that it is less about the type of therapy you choose, but rather who you choose to work with, and that you feel safe, seen, heard, and respected throughout the process. The co-created story is built in the context of this therapeutic relationship.
Who Might Resonate with Narrative Therapy
If you’re looking for a therapy that helps you explore your story, identity, meaning, and values, then narrative therapy may resonate strongly.
If you’re wrestling with existential concerns (death, meaning, freedom, isolation) or feel trapped in a life narrative that no longer fits you, narrative therapy can be beneficial.
Even if your initial goal is symptom relief, narrative therapy can still be a meaningful complement because symptoms often link back to your dominant story.
Our clinicians bring a wealth of life experiences and prior careers in the arts, education, and business, and are trained in various therapeutic approaches. Regardless of what you are dealing with, we will help you find a clinician who can meet your unique needs.
Here’s to beginning the next chapter of your story.
If you’re ready to explore narrative therapy and start reauthoring your life story, feel free to schedule a consultation with us to learn more.
