CBT vs Narrative Therapy

Psychology experts have agreed for years that our thoughts, emotions, and behaviors are tightly connected. If one of them isn’t working how they should, it can affect the other two. 

Cognitive behavioral therapy and narrative therapy are both proven and trusted methods of treating a variety of mental health issues. They both help people organize thoughts and emotions, and better connect the two to each other. 

So what sets them apart? In this blog, we’ll discuss:

  • What cognitive behavioral therapy is and what it treats
  • What narrative therapy is and what it treats
  • How the two are similar
  • How they are different

Let’s start with one of the most common and effective forms of counseling: cognitive behavioral therapy.

What is CBT?

Cognitive behavioral therapy, or just CBT, is a form of talk therapy that helps the client connect their emotions, behaviors, and thoughts. When something triggers one of those to turn negative, the others will also spiral downward. The same can be said when something positive influences one of those. Think about how many people stand taller after they receive a compliment or hear good news. Think about how people slouch and start negative self-talk when something goes wrong.

CBT teaches the client how to connect them in a positive way, and stop them from affecting each other when they become negative. CBT began back in the 1960s with Dr. Aaron Beck. As Dr. Beck was helping his patients, he found how much they needed validation and positive reassurance to combat negative thoughts. He describes the negative thoughts as cognitive distortions that dictate our perceptions of ourselves and things around us. 

What Does CBT treat?    

CBT has been proven to treat things like relationship issues and low self-esteem, as well as a wide variety of mental health and behavioral disorders, including:

  • Anxiety
  • Depression
  • Substance abuse and addiction
  • Obsessive compulsive disorder
  • Posttraumatic stress disorder
  • Trauma

Each of these disorders deal with cognitive distortions, thoughts that we believe whole-heartedly to be true. If we can adjust those negative cognitions into positive ones,

How Does CBT Work?

The guiding principle behind CBT is the connection between thoughts, emotions, and behaviors. Before improving cognitive distortions, you have to understand the depth of this connection. 

CBT generally happens in four steps: 

  1. Understanding thoughts
  2. Connecting thoughts to emotions
  3. Connecting emotions to behavior
  4. Adopting healthy behavior

Having control over thoughts, mind, actions, and body allows you to react to negative experiences more positively and mindfully. Emotional control allows you to see things for how they are and make rational decisions. 

You can read our full guide on CBT here.

What is Narrative Therapy?

Narrative therapy is a form of psychotherapy where the client puts their experiences into a story. This perspective can help them understand the root of the problem better.

Narrative therapy allows someone to view their life from an outsider's perspective. This shift lets them view their issues and challenges as something separate from who they are as a person.

What Does Narrative Therapy Treat?

Narrative therapy is primarily known for treating posttraumatic stress disorder, or PTSD. It is created under the philosophy that your mistakes and problems do not define you. Rather, mistakes are opportunities to learn. While it primarily is used to treat trauma, it can help with a lot of other mental health issues: 

  • Anxiety
  • Depression
  • Substance abuse and addiction
  • Emotional dysregulation

Generally speaking, taking a step back  and thinking about certain events in a different way can help with a wide variety of concerns. Envisioning the events of your life as a story allows you to find creative solutions.

How Does Narrative Therapy work?

Narrative therapy happens in four steps:

  1. Narrative construction: Piecing the events together and build the story 
  2. Externalization: Separating the negative experiences in your life from your identity as a person
  3. Deconstruction: Breaking down the negative experiences, allowing you to see things for how they are
  4. Outcomes: Applying the concepts of the first three steps to your life 

Different people may have different interpretations of events, but creating these stories challenges our interpretations. This is why narrative therapy exists. 

You can read our full guide on narrative therapy here.

Sequoia Behavioral Health, located in Mesa AZ, provides both CBT and narrative therapy. Our team of experienced therapists will provide you with a personalized program to get you on the right track and improve your quality of life. Call us today to get started. 

CBT vs Narrative Therapy

CBT and narrative therapy are two very effective programs that improve mental health issues. There are a few reasons that a counselor will choose one over the other or use concepts of both during treatment.

Similarities

Even though their approaches are different, both CBT and narrative therapy encourages the client to be more mindful and see the world from a different perspective.

Help with Negative Thoughts

The first major similarity between CBT and narrative therapy is that they are both effective for improving negative thoughts, feelings, and emotions. They help clients change their negative thought process into a positive one. The client and the counselor work together to find the best mechanisms to make these adjustments and apply those to everyday life.

A Different View of Life

The second notable similarity is their ability to instill a new, more positive lens on life. The outcome of both therapies is a newfound peace and understanding of negative events and emotions. 

The four steps of CBT allow the client to control and understand their emotions by connecting them to thoughts and behaviors. In narrative therapy, the clients use storytelling to separate negative experiences from their identity, allowing them to control and understand their emotions. 

Differences

While these two therapies typically have the same goals, how they get there is what sets them apart. 

The Approach and Techniques

Their skills and steps are very different from each other. CBT has a more educational approach to its program. For example, the client has to learn how to identify their negative emotions and to get a better understanding of them. Narrative therapy, on the other hand, takes a more creative approach, allowing the patient to see the bigger picture in their life. 

Related Article: Why is Psychoeducation Important in CBT? 

What They’re Effective at Treating

CBT and Narrative Therapy are known for working with different types of clients and treating different levels of mental health and behavioral disorders.

Counselors usually use CBT to treat a wider spectrum of concerns. It works to treat a huge number of disorders from mild anxiety and depression, to more severe issues like bipolar disorder, and substance abuse. While narrative therapy can also be used for a range of concerns, it’s primarily to treat PTSD and trauma-based issues.

Change Your Perspective of Yourself

Both of these types of talk therapy aim to help a  person to take control of their lives. We might not think that our thoughts of ourselves dictate our lives. But the truth is, they play a huge role in our behaviors, our relationships, and our future.

At Sequoia Behavioral Health, we’ll help you navigate CBT, narrative therapy, and many more. Our personalized and integrative approach to therapy at both the inpatient and outpatient level ensures all of our clients receive complete care. Reach out today to get started.