Some problems start to feel like who you are. "I am an anxious person." "I always mess things up." "We are a couple that fights." Narrative therapy starts from a different place. It treats the problem as something that affects you, not something you are. If you are looking for narrative therapy in Ottawa, this post explains the questions narrative therapists ask, how a problem story can loosen, what the research says and how to start, in person or online.
This post is general information, not a diagnosis or a treatment plan.
The questions that make narrative therapy different
Narrative therapy is built on conversation. Much of the work happens through questions. They can sound a little unusual at first, because they invite you to look at your life from a new angle.
Here are a few examples of the kinds of questions a narrative therapist might ask:
If this problem had a name, what would you call it?
When does it have the most pull on you? When does it have less?
What does the problem tell you about yourself? Do you agree with it?
Can you think of a time, even a small one, when you did not let it win?
Who in your life would not be surprised that you stood up to it?
These questions are not a test, and there are no right answers. They come from two core ideas. The first is that the person is not the problem. The problem is the problem. The second is that you are the expert on your own life. Your therapist brings curiosity and good questions. You bring the knowledge of what your life has been like and what you want it to be. You can read more about how we offer this approach on our narrative counselling page.
Three problem stories people bring to sessions
People bring all kinds of stories to therapy. Here are three common ones. They are general examples, not real people, but they show how naming the problem as something outside you can open up room to move. Therapists call this externalizing the problem.
"I am a failure." This story can grow out of a job loss, a hard school year or years of criticism. A narrative therapist might ask when the "failure story" first showed up, and who helped write it. Over time, you might notice moments that do not fit, like the friend you helped or the hard thing you finished. Those moments become the start of a different story.
"Anxiety runs my life." Here, anxiety might get a name, such as "the alarm" or "the what if voice." Once it has a name, you can ask what it wants from you, what it costs you and when you have pushed back. Anxiety is still there, but you are no longer the same thing as your anxiety.
"Our relationship is broken." For couples, the problem might be named "the cold war" or "the blame loop." Instead of each partner being the bad guy, the couple can look at the problem together. That shift alone can lower the heat and help both people work on the same side.
Letters, documents and outside witnesses
Narrative therapy sometimes uses tools beyond talking. All of them are optional, and you can go at your own pace.
Therapeutic letters. After a session, a therapist may write you a short letter. It can sum up what you talked about, the words you used and the steps you took. Some people find it helpful to reread a letter on a hard day, as a record of what they already know about themselves.
Documents. A document can be a simple note or even a certificate that marks a change. For example, it might record the day you decided the problem would no longer make your choices. It is a way of saying, in writing, that something new is happening.
Outside witnesses. You might invite a trusted person, such as a partner, friend or family member, to hear part of your new story. When someone you trust sees the change too, it can feel more real. You decide if and when this happens.
What the evidence says, honestly
It is fair to ask whether narrative therapy works. The honest answer is that the research is promising but still early.
A 2024 meta-analysis looked at narrative therapy for depressive symptoms in adults living with physical health conditions. It found that narrative therapy appeared to reduce depressive symptoms. The authors also said the quality of the evidence was low, and that most studies came from one country (Hu and colleagues, see Sources).
A 2026 systematic review looked at narrative therapy for adults with cancer. It found nine studies. The results suggested narrative therapy may help people's well being, but every study had a high risk of bias, so the authors said its effect could not yet be proven (Jones and colleagues, see Sources).
So narrative therapy is not a proven fix, and no therapy is. It is a respectful approach with early, encouraging research. If low mood is your main concern, our post on narrative therapy for depression goes deeper.
Narrative therapy is also not the only option. Some people prefer a more structured approach, such as CBT, which works on thoughts and habits step by step. Others are drawn to IFS, which looks at different "parts" of the self. We have posts on both CBT and IFS therapy in Ottawa if you want to compare. The U.S. National Institute of Mental Health notes that feeling comfortable with your therapist, and having trust and rapport, is essential (see Sources). The best approach is often the one that fits you.
Finding a narrative therapist, in person or online
Our Ottawa office is at 1 Rideau St, 7th Floor, inside the Fairmont Chateau Laurier in downtown Ottawa. It is a short walk from Rideau Station. You can come in person, or choose online therapy from anywhere in Ontario. Online sessions use a secure video link sent by email, with nothing to download.
You do not need to know which therapist to pick. When you book a free consultation for narrative counselling in Ottawa, our admin team will help match you with a therapist who works with narrative ideas, online or in person.
If you live in Waterloo Region, our post on narrative therapy in Cambridge walks through the approach from a different angle.
A few things can help you get ready for a first session:
Think about the story the problem tells about you.
Notice one moment when that story did not quite fit.
Think about what you would like your life to look like instead.
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 help you find a therapist who works with narrative ideas, in Ottawa 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., and colleagues. "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/
Jones, M. A., Hutchinson, A. D., Barry, L. "Narrative Therapy: A Systematic Review of Efficacy and Effectiveness for Improving Biopsychosocial Outcomes in People With Cancer." Psycho-Oncology. 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC13089943/
National Institute of Mental Health. "Psychotherapies." https://www.nimh.nih.gov/health/topics/psychotherapies
You do not need polished words. You only need to bring yourself.