Narrative Re-Authoring

What is Narrative Re-Authoring?

Adapted from Michael White and David Epston's narrative therapy, this self-guided practice separates the problem from your identity through externalization, then actively constructs a preferred alternative life story grounded in your values, skills, and unique outcomes.

Is there evidence for it?

How do you do Narrative Re-Authoring?

1. 1.Practice 'externalization': Instead of 'I am anxious,' say 'Anxiety is visiting me.' Give the problem a name or character. This separation is the foundation — you are not the problem; the problem is the problem
2. 2.Map the problem's influence: Write about how the externalized problem affects your life, relationships, mood, and self-image. Then map YOUR influence on the problem — when have you resisted, reduced, or overcome it?
3. 3.Search for 'unique outcomes' or 'sparkling moments': Identify times when the problem was present but you responded differently — times you resisted the story the problem tells about you. These exceptions are seeds of your preferred narrative
4. 4.Re-author your story: Write a new narrative that centers these unique outcomes. What do they reveal about your values, strengths, and who you really are? Build a counter-story to the problem-saturated one
5. 5.Create an 'audience' for your new story: Share your preferred narrative with people who matter to you. Their witnessing and validation strengthens the new story's hold on your identity

How long does it take?

20-30 minutes per session, 1-2 times weekly.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.