What Is Narrative Therapy? Rewriting the Stories That Hold You Back
We all carry stories about who we are, where we come from, and what we’re capable of. Some of these stories uplift us, reminding us of our strength and resilience. Others, often shaped by past pain or critical voices, may quietly hold us back.
If you’ve ever found yourself stuck in self-doubt, shame, or feeling like you’re living out the same painful patterns again and again, narrative therapy offers a gentle, collaborative way to step back and re-author your story.
At our Philadelphia EMDR, we offer narrative therapy as a powerful, trauma-informed approach to help individuals reconnect with their values, reclaim their voice, and begin healing from the inside out.
How the Stories We Tell Shape Our Lives
Our lives are shaped by the stories we come to believe about ourselves. These aren’t just passing thoughts—they’re deep, internal narratives influenced by childhood experiences, cultural messages, relationships, and the meaning we’ve made from hard moments.
Maybe you’ve heard yourself think, “I always mess things up,” “I’m not enough,” or “I have to do everything on my own.” These beliefs often come from real experiences—times when you were hurt, misunderstood, or left to cope alone. Over time, they can become so familiar that we stop questioning them.
Narrative therapy helps you gently explore where these stories come from, how they’ve been influencing your life, and—most importantly—whether they’re still true.
A Core Belief in Narrative Therapy: You Are Not the Problem
One of the most comforting ideas in narrative therapy is this: The person is not the problem. The problem is the problem.
In other words, you are not broken or flawed—you are someone who has been doing the best you can while living with stories that may have been too heavy to carry.
Rather than saying, “I am anxious” or “I’m a failure,” we begin to explore how anxiety or self-doubt shows up in your life. By gently separating your identity from your struggles, narrative therapy gives you space to see yourself with more compassion—and to recognize that you are so much more than the hardest parts of your story.
What Happens in Narrative Therapy?
At Philadelphia EMDR, we believe therapy is a space where healing happens through connection, curiosity, and care. In narrative therapy, we walk alongside you as you explore the stories shaping your life—and discover new ways of being that feel more aligned with who you truly are.
Here’s what that can look like:
Exploring the Problem Story
We begin by identifying the dominant story that’s been creating distress. This might be a belief like “I’m unlovable” or “I have to be perfect to be accepted.” Together, we look at where that story came from and how it’s been impacting your emotions, relationships, and choices.Finding Unique Moments of Strength
Even in the midst of struggle, there are always moments when you resisted the story—times when you showed strength, clarity, or connection. We call these unique outcomes. They’re often overlooked, but they hold important clues about your values, resilience, and the person you want to be.Creating New, Empowering Narratives
Using these insights, we begin to gently shape a new story—one that reflects your truth more fully. We explore what matters most to you, what kind of relationships you want, and how you want to show up in your life. These emerging narratives don’t erase the past, but they offer you a fuller picture—one that includes hope.Making the New Story Real
In narrative therapy, healing becomes more real when it’s expressed or witnessed. That might mean writing about your new story, creating a piece of art, or simply acknowledging the shifts you're experiencing out loud. When you give voice to a new truth, it begins to take root.Inviting Support (When You’re Ready)
Sometimes, sharing your evolving story with a trusted loved one—or even just imagining how they might respond—can offer powerful validation. If it feels right, we can talk about how to invite safe people into the process, so you’re not carrying it alone.
Who Can Narrative Therapy Help?
Narrative therapy is a flexible, trauma-informed approach that meets you where you are. At Philadelphia EMDR, we integrate narrative therapy with other modalities like EMDR therapy to support a wide range of concerns, including:
Anxiety and Depression – Unpacking the stories that feed self-criticism, fear, or hopelessness.
Trauma and PTSD – Reclaiming your identity and voice from the impact of traumatic experiences.
Grief and Loss – Making space for meaning, memory, and healing after loss.
Relationship Struggles – Exploring the roles and beliefs we carry into connection with others.
Identity and Life Transitions – Supporting you in navigating who you are, who you’ve been, and who you’re becoming.
Whether you're feeling stuck, overwhelmed, or simply curious about how your past may be shaping your present, narrative therapy offers a thoughtful, affirming place to begin again.
You Deserve to Be the Author of Your Own Life
You don’t have to keep living by someone else’s script—or one written during a painful chapter of your life. Through narrative therapy in Philadelphia, you can begin to reclaim your voice, your agency, and your sense of possibility.
At Philadelphia EMDR, we’re here to support you with care and curiosity, offering a space where your story is heard, honored, and gently reimagined.
Ready to take the first step?
Let’s explore the stories shaping your life—and begin creating new ones that reflect the person you truly are.
👉 Schedule a free consultation or contact us to learn more.
Are you ready to start your EMDR healing journey?
Reach out today!
