Narrative therapy in Cambridge starts from a simple idea: the person is not the problem, the problem is the problem. We all carry stories about who we are. Some of those stories help. Others, like "I'm the anxious one" or "I always mess things up," can shrink our lives. This post explains how narrative therapy works through three main moves, shown with one everyday example, plus who it suits and how to see a narrative therapist in person or online.
This post is general information, not medical advice or a diagnosis.
What narrative therapy is, in plain words
The stories we tell about ourselves shape how we live. If you believe you are "bad at relationships," you may hold back from people. If you believe you are "the strong one," you may never ask for help. Over time, a single story can start to feel like the whole truth.
Narrative therapy helps you look at those stories with a counsellor. Together you notice where a story came from, what it leaves out and whether it still fits the life you want. You stay the expert on your own life. The therapist asks curious questions rather than telling you who you are.
Our narrative counselling page explains more about how our team uses this approach. Below, we follow one everyday example through the three main moves.
Externalizing the problem
Imagine someone who has come to see themselves as "the anxious one." Friends joke about it. Family plans around it. Over the years, worry has stopped feeling like something they have and started to feel like who they are.
In narrative therapy, the first move is to put a little space between the person and the problem. This is called externalizing. The therapist might ask, "If the worry had a name, what would you call it?" The person might say "the Worry" or "the Alarm."
Then the questions get curious. What does the Worry want from you? When does it show up the most? What has it talked you out of? What does it say about you that you do not agree with?
This can feel a bit strange at first. But many people find it a relief. It is easier to stand up to a problem when it is not the same thing as you. You are no longer "the anxious one." You are a person who has been dealing with a very pushy Worry.
Finding the moments that do not fit the story
Problem stories tend to leave things out. Even when a problem feels constant, there are usually moments when it was smaller, or when you did something it did not want you to do.
In our example, maybe there was a day the person spoke up in a meeting even though the Worry told them not to. Maybe they travelled to see a friend, or got through a hard phone call. On their own, these moments seem small and easy to forget.
Narrative therapists call these moments unique outcomes, and they get very curious about them. How did you do that? What did it take? What does it say about what you care about? Who would not be surprised that you managed it?
These questions are not meant to deny the problem. They are meant to show that the problem is not the whole story. There is already another story underway, even if it has been quiet.
Re-authoring, growing a story you prefer
The third move is called re-authoring. Here, you and your therapist start to link those moments together into a new account of who you are. In our example, the new story might be "I'm someone who cares deeply and has found ways to act even when the Worry is loud."
A preferred story is not a fake, happy version of your life. It is a fuller version. It includes the hard parts, but it also includes your skills, values and the times you pushed back.
Stories grow stronger when they are shared. Some therapists invite people who matter to you to hear or witness the new story. Others use letters, notes or simple documents that sum up what you have discovered. These help the story stay with you between sessions.
Narrative therapy is also used with low mood. Our post on narrative therapy for depression looks at how the same ideas can help when sadness has taken over the story.
What the research says
Narrative therapy has a smaller research base than some other approaches, and it is still growing. A recent review pooled studies of narrative therapy for adults living with physical health problems. It found that narrative approaches reduced depressive symptoms, though the studies varied and the quality of the evidence was low (see Sources).
So it is fair to call the evidence modest and hopeful. Health experts also note that there are many kinds of talk therapy, and that finding a good fit with your therapist matters (see Sources). For many people, the way narrative therapy treats them as the expert on their own life is a big part of that fit.
Who it suits, and when something else may fit better
Narrative therapy often suits people who feel defined by a label, a diagnosis or a role in their family. It can help with identity questions, family and cultural stories, big life changes, grief and relationship patterns. It works with individuals, couples and families.
For some concerns, a more structured approach may suit better. Our blog has posts on CBT therapy in Cambridge and on IFS therapy in Cambridge if you want to compare. Many therapists blend ideas from more than one approach. The free consultation can help you decide where to start.
Common questions about narrative therapy
Do I have to talk about my whole life story? No. You choose which stories to look at. Many people start with just one problem that has been taking up too much room.
Is narrative therapy only for big problems? Not at all. Some people use it to understand a stuck pattern, a role they have outgrown or a change they want to make.
Can it be done online? Yes. Narrative therapy is a conversation, so it works well over video from home.
Will my therapist tell me what my story should be? No. Your therapist asks questions and helps you notice things, but you decide which story fits. The new story has to feel true to you, or it will not hold.
What if I cannot think of any moments that break the pattern? That is common at the start. Your therapist will help you look gently, and small moments often show up once you begin to notice them.
Seeing a narrative therapist in person or online
Our Cambridge offices offer in-person sessions, and you can also meet online from anywhere in Ontario. The clinician below lists narrative therapy on their profile, is accepting new clients and sees adults aged 18 and up, in Cambridge or online:
The free consultation can also match you with another therapist who uses narrative ideas, if that suits you better.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers. Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. We can answer your questions about narrative therapy and help you choose in person in Cambridge or online.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Last reviewed: October 2026
Sources
Hu G, et al. "Effectiveness of narrative therapy for depressive symptoms in adults with somatic disorders: A systematic review and meta-analysis." International Journal of Clinical and Health Psychology, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11609228/
National Institute of Mental Health. "Psychotherapies." https://www.nimh.nih.gov/health/topics/psychotherapies