“I’m depressed” becomes “How has Depression been affecting your life?” A small change in wording, and a big change in how it feels. This is externalising, a core move in narrative therapy.
Where it comes from
Narrative therapy was developed in the 1980s by Australian therapist Michael White and New Zealander David Epston, and set out in their 1990 book. It isn’t an NLP therapy, but it overlaps with NLP in two ways: it pays close attention to language, and it uses reframing.
The core ideas
- People live by stories. The stories we tell about ourselves shape what we see as possible.
- The person is not the problem. “The problem is the problem.” You are not “an anxious person”; Anxiety is something affecting you.
- Problem-saturated stories leave out a lot. Times you coped, resisted or succeeded get overlooked.
- You can re-author your story. By finding and developing the overlooked parts, you build a preferred account of your life.
Typical techniques
Externalising conversations. Giving the problem a name, and asking questions about its effects. “When does the Worry turn up? What does it want you to believe?”
Mapping the problem’s influence. What areas of life does it affect? How has it been trying to run things?
Unique outcomes. Finding exceptions: times when the problem didn’t win. “What did you do differently?”
Re-authoring. Linking those exceptions into a story about your values, skills and hopes.
Telling it to others. Sometimes writing letters or certificates, or involving supporters.
How it compares with NLP
| Narrative therapy | NLP | |
|---|---|---|
| Language | Central | Central |
| Reframing | Yes, through externalising and re-authoring | Yes |
| Stance | Collaborative, questioning | Varies; often technique-led |
| Research | Growing, including trials | Limited |
What the evidence says
- A 2011 randomised trial (Vromans and Schweitzer) of narrative therapy for adults with major depression reported improvements in symptoms and interpersonal outcomes.
- A 2024 systematic review and meta-analysis found narrative therapy significantly reduced depressive symptoms compared with control conditions, with effects comparable to other established psychological therapies.
- The overall research base is smaller than for CBT, and studies vary in quality.
(These findings come from search summaries and weren’t checked against the papers.)
Why it may help
- Distance from the problem can reduce shame and self-blame.
- Spotting your own strengths builds hope.
- A sense of authorship gives back some control.
- Language matters. The way we describe an experience shapes how we feel about it.
Cautions
- Externalising isn’t for everything. Using it for harmful behaviour might sound like avoiding responsibility. Good therapists balance it with accountability.
- It doesn’t suit everyone. Some people prefer a more structured approach.
- Not a replacement for treatment of severe illness.
- Seek a trained practitioner, and check their qualifications.
Try it yourself
- Give a recurring problem a name, such as “the Inner Critic”.
- Ask: “When does it show up? What does it say?”
- Ask: “When has it not won? What did I do?”
- Write two or three sentences about what that says about you.
The bottom line
Narrative therapy is a thoughtful, evidence-supported way of working with language and meaning. If NLP’s reframing appeals, this is a well-researched relative.
Next in the series: Guided Imagery in Healthcare: The Evidence-Based Side of Visualisation
This article is for general information and is not medical advice.