Narrative Therapy and How to Rewrite Personal Myths for Mental Health
The inner alchemy of transforming pain into narrative gold
The Shadow Presence
This is what I called the figure that used to haunt my dreams.
The Shadow, a suffocating presence, never made itself explicit, lingering in the dark periphery of my vision. Were I religious, I might have thought a demon haunted me. Indeed, the Shadow was demonic, and though I don’t believe in the presence of such entities, the sleeping mind abandons all rationality.
In the dream, there was no doubt: I was facing a demon.
‘Please, God,’ I would cry, ‘pull me out of these nightmares!’
Despite my cries, my sleep troubles persisted until I decided to rewrite my narrative.
‘Everyone carries a shadow, and the less it is embodied in the individual’s conscious life, the blacker and denser it is.’
— C.G. Jung
If the Shadow was strong, I resolved to become stronger.
I paid closer attention to each entry in my dream journal, particularly the nightmares, to better understand the inner landscape. I delved into my past traumas to ascertain the origins of the Shadow’s power over me. I took up Brazilian jiu-jitsu, weightlifting, and swapped alcohol for protein shakes.
This self-directed shift towards ‘narrative therapy’ spurred a rapid transformation in my actions and, consequently, mental health.
What Is Narrative Therapy?
Developed during the 1970s and 1980s by psychologists Michael White and David Epston, narrative therapy is based on the concept that we construct the meaning of our lives through the stories we tell about ourselves and our experiences.
Stories shape our identities, our realities, and our perspectives, but by changing the stories we tell, we can alter our lives. Although I went into it solo, journaling like a madman to reframe my thoughts, narrative therapy can be a collaborative process. The therapist would serve more as a curious investigator than an expert, helping clients to uncover the hidden strengths within their narratives.
Through narrative therapy, individuals can reclaim the pen of authorship and start writing their next chapters with agency and inspiration.
The Biggest Battle is With the Stories We Tell Ourselves
Imagine each person’s life as a book they’re writing.
Sometimes, the stories in our book can be paralysing. Narrative therapy reminds us that we are authors, not mere characters without agency. We’re not broken — it’s the story that needs editing. Our problems are separate from who we are, and we’re free to reframe things: Instead of thinking, ‘I am a failure,’ see it as ‘I am facing challenges, but I can learn, grow, and have others accompany me on the quest.’
This small change in our story can make it easier to deal with issues because we’re not labeling ourselves as the problem anymore.
Nobody knows you better than you, but even your self-knowledge has limits
To write a compelling story, it’s helpful to know your characters; do you know who dwells inside your head?
The hero, the outcast, the whore, the Shadow — our inner world teems with potential personalities. Each character has unique motivations, desires, and fears. Some remain dormant until necessity calls them forth — be it through a traumatic incident, a life-or-death situation, or the assumption of a powerful role.
‘The psyche is a self-regulating system that maintains its equilibrium just as the body does. Every personification of the unconscious — the shadow, the wise old man, the child, the divine syzygy (anima and animus) — represents a certain function in the regulation of psychic life.’
— C.G. Jung
This ‘psychic multiplicity’, as Jung termed it, sat at the heart of Ancient Greek society, where a pantheon of gods — archetypes embodying diverse human traits — personified the multifaceted nature of the psyche, which was central to both individual and collective identity.
Gods & their temperaments
- Zeus: King of gods, embodies authority, order, and justice, aspects central to the governance of the psyche and society
- Prometheus: Represents the trickster and culture hero archetypes, symbolizing rebellion, foresight, and the sacrificial transfer of knowledge and enlightenment to humanity
- Apollo: Embodies logic and the arts, mirroring the rational and creative aspects of the psyche
- Dionysus: Signifies wine, festivity, and ecstasy, representing the human longing for pleasure and transcendence
- Aphrodite: Represents the archetype of love and beauty, reflecting the human desire for romance and aesthetic appreciation
- Ares: Symbolises aggression and war, reflecting the innate human capacity for conflict and assertiveness
The list goes on.
The point is that one of the reasons the Ancient Greeks are a revered society even today is because of their approach to communicating with the unconscious aspects of self, a wellspring of divine inspiration and artistic vitality.
But you don’t need to invent an entire pantheon of personal deities to grasp the nuances of your mind.
Narrative Therapy in Practice
The Greek pantheon provides a convenient framework for the categorisation of archetypes, but you’re free to navigate the unconscious self by giving your emotions a face and a name through a variety of creative pursuits.
I will present you with two methods, solo and guided, for exploring the unconscious and working out your narrative. For best results, you might want to consider incorporating both elements into your practice.
As a solo endeavour:
This was my preferred (cheaper) method, as it did not require spilling my guts to a stranger. It is likely more suitable for creative individuals because it leverages their inclinations toward self-improvement.
- Dream Analysis: Keeping a dream journal and interpreting the symbols and narratives. Over longer period, try to notice patterns in your dreams — similar locations, scenarios, people, and emotions.
- Free Writing: Writing without a specific agenda or censorship to allow subconscious thoughts and feelings to emerge.
- Drawing and Painting: Expression through visual arts can reveal inner thoughts and feelings that might not be accessible through words. Feel free to paint and sketch individual faces, features, or places.
- Music: Playing, composing, or improvising music allows for emotional expression and can tap into deep, non-verbal layers of the psyche.
- Dance and Movement: Engaging in dance or movement can help express and understand emotions stored within the body.
- Sculpture: Working with clay or other materials to create three-dimensional forms can be a way to manifest unconscious content physically.
- Photography: Taking photographs based on instinct or emotional impulse can reflect the photographer’s inner state.
- Sandplay: Using a sandbox and figurines to create scenes and stories, a technique often used in Jungian therapy to explore the unconscious.
- Drama and Role-Playing: Acting out different roles or stories can bring to light aspects of the self that are hidden.
- Mindfulness and Meditation: Practices that cultivate awareness of the present moment can lead to insights from the unconscious as thoughts and feelings surface.
The step-by-step process of guided narrative therapy involving a professional:
Throughout this process, the therapist acts as a collaborator, helping to scaffold the client’s journey towards a new self-narrative that empowers them and opens up possibilities for change and growth.
- Creating the Space for Storytelling: The therapist invites the client to tell their story as they understand it, allowing them to articulate their experiences and challenges without interruption.
- Externalisation: Clients are encouraged to view their issues as separate from themselves (e.g., ‘the depression’ instead of ‘my depression’), which reduces identification with the problem and decreases the sense of personal flaw or failure.
- Identifying the Dominant Narrative: The therapist helps the client to see the prevailing story that has been influencing their life, understanding how the problem has been shaping their identity and experiences.
- Deconstruction: Questioning the dominant narrative, examining its roots, and understanding how it is maintained. It often includes exploring cultural, social, and political contexts that support the problem story.
- Searching for Unique Outcomes: The therapist and client look for exceptions to the problem-saturated story — moments when the problem did not dominate the client’s life, which can become the seeds for a new story.
- Re-authoring: The client is encouraged to develop an alternative narrative that aligns with their preferred experience of life, emphasising their skills, knowledge, values, and dreams.
- Documenting the New Story: Clients may create documents, letters, or performative texts that further solidify their new, preferred narratives.
- Enlisting a Witnessing Community: The client may share their new story with a supportive group or community, which can validate and reinforce the new narrative and the client’s preferred identity.
- Living Out the New Narrative: The final step involves the client integrating and enacting their new story in their everyday life, leading to a change in their identity and life path.
The Challenges of Rewriting Our Stories
Before you dive into narrative therapy, be advised that confronting entrenched narratives can be unsettling, as they are interwoven with a person’s identity.
Disentangling from these stories to construct new, empowering ones requires vulnerability and courage.
You may encounter resistance from yourself or your environment when trying to change; familiar stories, even negative ones, can be comforting in their predictability.
However, the rewards are monumental
By reframing our myths, we can alleviate the weight of past narratives, open ourselves to new possibilities, and foster resilience.
This leads to increased mental well-being, a more positive self-concept, and healthier relationships, enabling individuals to live more congruently with their values and desires.
To sustain these new narratives, it’s crucial to regularly reflect on and reinforce these stories through practices such as journaling, engaging in supportive communities, and continuous self-dialogue.
Reflect On Your Myths
The Shadow Presence no longer haunts my dreams.
The journey of rewriting my narrative has been revelatory, offering a form of liberation that has redefined my sense of self. I’ve reclaimed my agency, my sleep, and my destiny.
Take control of your story to reshape your life’s path — your new chapter awaits.
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