Healing Through Storytelling: How Narratives Can Help You Process Trauma

Humans have always had an affinity for storytelling. From the oral traditions associated with indigenous culture to the stories we tell of our own lives, we often use stories to understand ourselves and the world around us. In therapeutic settings, stories can also be a source of comfort, clarity, and recovery.

Therapists have long understood the healing power of stories. Accordingly, storytelling is often an important aspect of therapy. For example, early in therapy, therapists may ask their clients to talk about elements of their life story to help foster a therapeutic relationship based in comfort and trust. They may also tell pieces of their own story.

In trauma therapy, storytelling may play an even more significant role. Here, we’ll explore the science behind storytelling and trauma recovery, including how narratives are processed in the brain. With an understanding of how stories and narratives can be used to work through trauma, it may be possible to adopt a healthier relationship with one’s past experiences.

Storytelling for trauma healing: Why it can work

Storytelling can be a powerful tool for working through trauma. Narratives can offer a lens through which to understand your thoughts, feelings, and experiences, potentially helping you understand your life with a richer, clearer perspective. Telling your story to others can help you articulate your thoughts, while hearing the stories of others can often provide hope and insight. 

Research has found that storytelling can promote measurable improvements in health by helping individuals better understand and manage diagnoses—perhaps due to the comfort associated with hearing stories of those who have successfully overcome similar obstacles. Through others’ stories, you may more clearly visualize positive outcomes for yourself.

Storytelling is also known to be impactful for individuals experiencing a range of mental health concerns. Conditions like addiction and trauma can shape one’s life story, becoming intertwined with thoughts, behaviors, and, ultimately, identity. Revisiting these narratives through storytelling can offer a chance to reframe one’s memories in healthier ways, which may help improve thought and behavior patterns.

The neuroscience of trauma healing through storytelling

To understand why storytelling may contribute to trauma healing, one can begin by studying how trauma affects the brain. Trauma activates the stress response system in an area of the brain called the amygdala, which encodes sensory elements of the event and creates a narrative. The amygdala then tells the hypothalamus to release stress hormones like cortisol into the bloodstream. 

Using narratives to process the past in therapy

There are several ways to incorporate the power of narratives as you heal from past traumas. The simple act of recounting the story to a close confidante may help you understand and process any thoughts or feelings that may be attached to your trauma. Speaking to individuals who have undergone similar experiences can also be comforting. The stories of others can often be a powerful source of wisdom and camaraderie. 

In addition to confiding in those close to you, there are a number of other therapeutic techniques that leverage storytelling as a tool for healing. A trained therapist can help you work through traumatic experiences in a safe and supportive environment. Here you can effectively process your experiences without reliving your trauma. 

Creative therapy

Creative therapy refers to using creative expression to process one’s experiences. This may involve using written word in poetry or essays, visual art through painting, drawing, or sculpture, music, or drama. Creative therapy can often be an enjoyable and meditative experience, as well as provide a way to externalize and process complex emotions.

A recent review of the research into creative arts therapies for PTSD has found “low to very low” evidence for its efficacy. However, the study authors did report that of those included in their review, the studies had been poorly designed. Thus, more rigorous research may be necessary for further evaluation. 

Journaling

Journaling offers a way to process trauma through writing. Through the use of journal prompts, freewriting, and reflective exercises, individuals can express themselves and transform their experiences into an easily understood narrative. Journaling in a personal notebook can provide a personal and safe place to write one’s thoughts, while a collaborative journal with a therapist can provide a more in-depth therapeutic experience.

Though there is limited research into its efficacy, there is some evidence to suggest that journaling can be useful in clinical settings. It may be worth noting that online therapy platforms like BetterHelp often offer integrated journaling features for those who think they might benefit from a more structured approach to therapeutic journaling.

Narrative therapy

Narrative therapy is a type of talk therapy that uses storytelling to examine one’s life and experiences. In narrative therapy, you may critically evaluate your personal stories, giving you the chance to “re-author” your narrative. It may help you reframe negative thoughts and feelings with positive ones, ultimately leading to more adaptive behavior patterns. 

Often used in family counseling, narrative therapy has shown promise in clinical settings. While current research is somewhat limited in scope, there is some preliminary evidence to suggest that Skills Training in Affective and Interpersonal Regulation (STAIR) narrative therapy may be helpful for individuals with post-traumatic stress disorder (PTSD).

Group therapy

Group therapy can offer a safe, structured space to tell one’s stories and process any accompanying thoughts and feelings. It may also be helpful to hear from others who have experienced similar types of trauma. In addition to using narrative therapy techniques in group therapy, storytelling is widely used in support groups for trauma, addiction recovery, and mental health conditions.

Group therapy is known to be helpful in addressing a wide range of mental health concerns, including post-traumatic stress disorder. A group dynamic can facilitate the healing process, allowing individuals to exchange stories, voice perspectives, and offer one another valuable support and advice. 

Eye movement desensitization and reprocessing therapy (EMDR)

Eye-movement desensitization and reprocessing (EMDR) uses the brain’s somatic responses to help it process trauma. In EMDR, the therapist stimulates the brain in a right-left pattern, usually using visual or audio cues. Meanwhile, they may ask questions to help you recall or focus on certain elements of a traumatic event. 

By recounting your story while engaging in EMDR, the brain may reprocess traumatic memories, helping to reduce the emotional distress related to the experience. Research has found EMDR to be one of the most effective treatments for PTSD, and is commonly recommended for trauma recovery. 

Online therapy for trauma recovery

If you are having difficulty processing one or more traumatic experiences, it may be worth considering a type of therapy that uses storytelling. EMDR is one of the most well-regarded treatments for PTSD, while other types of therapy that involve narratives can also be beneficial. 

Many types of evidence-based trauma treatments are now available online through platforms like BetterHelp, which offer weekly sessions with trained therapists in addition to optional group sessions, integrated journaling features, and webinars.

Online therapy may be preferable for those whose mental health may be affected by trauma in a way that makes it challenging to attend appointments in-person. Additionally, the additional services offered alongside weekly one-on-one therapy sessions, including group therapy and journaling, may make it especially valuable for those in trauma recovery.

Online therapy has been found to be just as effective as in-person therapy and tends to be more affordable than traditional face-to-face therapy. Upon review of 17 studies, researchers found electronic CBT (cognitive behavioral therapy) to be more effective than traditional in-person therapy for symptoms of depression. Additionally, technology has made it easier for more people to receive treatment.