Narrative Therapy: What is this approach to Counseling?
Reclaiming your story: how Narrative Therapy can help you heal
So many of us carry stories that weren’t truly ours to begin with. Maybe you grew up in a religious environment that told you who you should be, what you should believe, and how you should live. Maybe you’ve been told that your LGBTQIA+ identity is “wrong” or “not enough.” Maybe you have never felt like you belong or that you’re “enough.” Over time, these messages can feel so heavy to carry, even if they don’t reflect who we really are. Narrative therapy is a counseling approach that helps you untangle those harmful stories and reclaim your own voice and story.
What is Narrative Therapy?
Narrative therapy is based on a simple but powerful idea: you are not the problem — the problem is the problem.
Instead of seeing you as “broken” or “flawed,” narrative therapy views the struggles in your life as separate from who you are. It recognizes that we all make meaning through the stories we tell ourselves and the stories others tell about us.
In therapy, we work together to:
Identify the stories that feel heavy, limiting, or rooted in shame
Explore where those stories came from (family, culture, religion, past experiences)
Notice the times you resisted those stories or lived outside them
Call attention to how you, and others, have helped you to survive and even thrive in the midst of oppressive stories
Create space for new, empowering narratives that align with your values and identity
Why Narrative Therapy can be healing for trauma, systemic harm, religious trauma, and LGBTQIA+ clients
If you’ve been harmed by rigid systems, you may have internalized painful messages: “I’m not worthy,” “I can’t trust myself,” or “Who I am isn’t enough.”
Narrative therapy helps you see those messages for what they are: stories imposed on you, not truths about you. Together, we can begin to deconstruct the harmful narratives that you have internalized and lift up your own lived experiences of resilience, courage, and authenticity. Narrative therapy offers space to rewrite stories in ways that celebrate identity, connection, and self-acceptance.
The power of re-authoring your story
Narrative therapy doesn’t erase the past. Instead, it helps you hold your experiences with compassion and choose how you want your story to move forward. You become the author of your own life, not the systems, voices, or beliefs that once left you feeling silenced or alone.
Ready to get started? I combine narrative and somatic practices to help you heal in an embodied and holistic way. Contact me now to start your journey of healing and growth.
Regulating Your Nervous System
Finding Safety in Your Body
When we go through difficult or overwhelming experiences our nervous system can get stuck in “survival mode.” You might notice this as:
Feeling constantly on edge or anxious
Shutting down or going numb
Trouble sleeping or relaxing
Feeling like your body is carrying too much tension
Why Regulation Matters
The good news? Our nervous systems are designed not only to protect us, but also to return to balance. Learning small, consistent practices to regulate your nervous system can help you feel more grounded, safe, and present.
When your nervous system feels safe, your body and mind can:
Process emotions more easily
Connect with others more openly
Make choices that align with your values
Begin healing from past wounds
For many of my clients, especially those recovering from trauma of any kind, the body has carried messages of fear and shame for years. Regulation practices help rewrite those stories, giving your body new experiences of calm and safety.
Simple Regulation Practices You Can Try
1. Grounding with Your Senses
Notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This simple practice helps bring your awareness back to the present moment.
2. Breathing with Intention
Try “box breathing”: inhale for a count of 4, hold for 4, exhale for 4, hold for 4. Repeat 3–5 times. Slow, intentional breathing tells your body: I am safe right now.
3. Gentle Movement
Stretch, sway, or go for a short walk. Trauma and harmful experiences often lives in the body, and even small movements can help release tension.
4. Cold or Warm Sensations
Splash cold water on your face, hold a warm mug of tea, or wrap yourself in a cozy blanket. Temperature shifts can reset your nervous system and remind you of your body’s resilience.
5. Connection
Call a supportive friend, hug a pet, or spend time with someone you trust. Safe connection is one of the most powerful regulators we have.
Be Gentle With Yourself
Healing and regulation are not about “doing it perfectly.” It’s about noticing what helps your body feel just a little safer, moment by moment. Over time, these practices create more space between you and your stress — and more room for joy, rest, and connection.
To learn more about regulating your nervous system, contact me now.