Exposure therapy psychoeducation
Narrative therapy and tools like writing a letter to my past self can be powerful interventions that empower clients to reclaim their stories.
This article provides therapists with an overview of narrative therapy worksheets, such as a letter to past self therapy activity.
We’ve included a free downloadable letter to my past self template that you can save to your electronic health record (EHR) and share with clients.
What is narrative therapy?
Narrative therapy is a collaborative therapeutic intervention in which therapists support clients in gaining a deeper understanding of themselves and finding new meaning in their story.
This type of therapy can be used to treat anxiety, depression, trauma, grief and loss, relationship issues, low self-esteem, and to help with identity formation.
The core process of narrative therapy includes:
Externalization: Clients separate themselves from their problems to take a non-judgmental perspective of their challenges or behaviors.
Deconstruction: Clients explore and deconstruct their narratives to better understand their core issues and their impact on their lives. This helps them gain an alternative perspective and understanding.
Unique outcomes: The client considers alternative narratives to see the problem from another perspective, identifying existing strengths and opportunities.
Re-authoring: Clients actively rewrite their preferred story, integrating unique outcomes and alternative narratives into a new, empowering narrative.
Therapists who practice this approach believe there is no objective truth, but multiple narratives that provide other possibilities and interpretations of presenting problems and solutions.
In contrast to approaches like cognitive behavioral therapy (CBT), which focuses on changing thought patterns and behaviors, narrative therapy emphasizes the client's ability to find new meaning and understanding of themselves. It aims to shift the client’s perspective from problem-focused stories to narratives highlighting possibility and opportunity.
The key benefits of narrative therapy include:
Encourages self-empowerment, helping clients see that they are the experts in their lives and can author their own stories.
Enhances physical and mental health by processing challenges and finding resolutions.
Increases self-awareness by supporting individuals in recognizing recurring themes and identifying their strengths and coping strategies.
Improves coping skills, helping individuals to see their capabilities and develop resilience.
Reduces self-blame by encouraging clients to look at their problems from a problem-solving perspective without judgment.
Strengthens emotional processing skills by enabling clients to solve their problems and find new meaning and understanding about past experiences.
Types of narrative therapy worksheets and activities
There are various types of narrative therapy techniques and exercises, including:
Letter to my past self or future self
The client is encouraged to write a letter to themselves using self-compassion, encouragement, forgiveness, and empathy, while presenting alternative perspectives and outcomes.
Below, you’ll find a sample letter to my past self, and you can download and print a free letter to past self therapy activity PDF at the top of this article.
Externalizing the problem
This technique helps individuals to see their problem as separate from themselves.
For example, they may list anxiety as a symptom of their experience, rather than saying they are anxious.
Deconstructing exercise
This technique encourages clients to break down their problem into manageable chunks and look at the specific issues that are bothering them.
For instance, a client may be focused on conflict in a relationship, but when they examine the core feelings, they feel rejected and lonely.
Rewriting your story
After externalizing the problem and deconstructing unhelpful narratives, clients can explore alternative narratives and outcomes to rewrite their story.
Strength and values
This activity encourages clients to focus on identifying the qualities and strengths that have helped them overcome challenges rather than focusing on their weaknesses.
Life chapters exercise
This exercise helps clients outline their lives as chapters in a book, highlighting key lessons, challenges they overcame, and turning points.
Example letter to my past self
Dear [Your name/past self/younger me],
I know that right now, you are feeling (describe an emotion you felt at that time, e.g., lost, scared, overwhelmed).
You may be struggling with (describe a challenge you were facing, e.g., self-doubt, loneliness, fear of the future), and it probably feels like things are impossible right now.
I want you to know that (offer reassurance or validation, e.g., you are stronger than you think, you are not alone, this will pass).
Looking back now, I see how strong you were. Even when you felt (describe a struggle, e.g., unsure of yourself, scared, hurt by others, like giving up), you still managed to (highlight something you did despite the challenge, e.g., keep moving forward, show kindness, help others).
You may not have realized it then, but those moments shaped you into (describe who you are today, e.g., someone more resilient, strong, and confident).
If I could sit with you right now, I would tell you (offer advice or encouragement, e.g., you are enough, mistakes do not define you, you will find your way, you are so much stronger than you think).
You don’t have to (do something you felt pressured to do, e.g., be perfect, have all the answers, hide your emotions, be quiet).
You are already (affirm a strength, e.g., brave, worthy, capable just as you are).
The challenges you’re facing will not define you forever. One day, you will look back and realize (share a lesson you learned, e.g., things did improve, you became the person you needed at that time).
You will discover that (describe a key realization, e.g., you deserve love and happiness, some people are here to teach us lessons, setbacks lead to growth, you are not your mistakes).
You will grow into someone who (describe the positive change, e.g., believes in themselves, stands up for what they want, fights for what is right, and finds happiness).
Keep going. Keep believing in yourself, even when it feels impossible. I am so proud of you.
With love,
[Your name/past self/younger me]
How to use the letter to my past self template
You can download and use the letter to past self therapy activity PDF in several ways.
For example, you can print or screen share the letter to my past self and use it as a session psychoeducational prompt.
You can also provide the activity to the client as a letter to past self therapy activity PDF to remind them of what you discussed during therapy. Or, you can ask the client to use the letter to my past self template to write a letter on their own and then share their insights at their next therapy appointment.
Sources
Gale, D. D., Mitchell, A. M., Garand, L., & Wesner, S. (2003). Client narratives: a theoretical perspective. Issues in mental health nursing.
Madigan, S. (2011). Narrative therapy. American Psychological Association.
Pennebaker, J. W., & Seagal, J. D. (1999). Forming a story: the health benefits of narrative. Journal of clinical psychology.
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