How to Write a Therapeutic Story

I’ve been writing and sharing therapeutic stories for many years, but over time, I noticed something that started to bother me- the lovely feedback I received was often paired with self-deprecating comments like, “I could never write a story like you.”

Something about that never sat quite right with me. I was more than happy to write stories for those who didn’t have the time, or simply didn’t want to write them themselves, but I didn’t want to feed into a narrative that I had some magical gift that others didn’t.

Because the truth is, people are far more creative and capable than they think they are.

I sat down to figure out how to prove it, and began exploring how I might teach others to write their own therapeutic stories. I found a way to turn what feels like a magical, intuitive process, into a clear, step by step framework that anyone can follow.

Because I’m a storyteller (and a big fan of metaphors), I realised that writing a story is like growing a tree. You begin with the tiniest seed of an idea. Under the right conditions, with a little care and time, that seed can take root, and blossom into something beautiful.

As much as I love crafting these healing stories, one of my greatest joys now comes from helping others learn how to write them for themselves. If you have a child in mind you’d like to help, chances are you know them far better than I ever could, and that makes you the perfect person to write the story for them.

In this post, I’m going to walk you through the five steps I teach in my Sophie's Storytellers Academy. It’s a gentle, flexible framework that’s helped hundreds of people write their very first therapeutic story (and go on to write many more!) and I hope it helps you too.

Whether you’re here out of curiosity, gearing up to write a story for the first time, or you simply need of a little more guidance and support, welcome.

Let’s begin.

The 5 Steps to Writing a Therapeutic Story

🌱 Step 1: Do the Groundwork

How to Prepare Your Mind and Space for Writing a Therapeutic Story

Before you set out to write your story, you need to find, or create, the right conditions for it to grow, just like a tree. You wouldn’t throw a seed in a shady corner full of weeds and expect it to flourish. Stories are the same.

That’s why, for me, the first step in writing a therapeutic story isn’t about characters or plot, it’s about you. Before you do anything else, you’ll need to make sure your space (both your physical space and your headspace) is ready.

For some people, the right physical space might be a tidy desk. For others, it might mean scribbling while snuggled up on the sofa. For someone else, it might be heading outside to write in nature. What matters most is how you feel in the space. Because only when your nervous system feels settled can your creativity blossom.

But it’s not just about the physical environment. It’s also about weeding out any beliefs that might get in the way. You know the ones, like that voice inside that tells you: “I’m not creative” or “I could never write something good enough”. These old thought-patterns are like tangled weeds, frustrating yes, but absolutely possible to get rid of with the right tools.

It’s not about pretending to feel confident, or ‘faking it till you make it’. It’s about doing the deeper work to truly heal them at the root. Beginning to notice these beliefs, exploring them and where they come from, gently questioning them, and starting to replace them with kinder, more encouraging thoughts. In this way your confidence can grow slowly, and authentically.

In my course, we go deeper into this work with specific prompts, tools, and even a visualisation to help you shift your mindset.

🌱 Step 2: Plant the Seed

How to Identify the Core Messages in Your Therapeutic Story

Once the ground is prepared and ready, it’s time to plant the seed.

In this step, the focus shifts from you, to the child you’re writing for. It might seem strange to get to step 2 and STILL not be focused on characters or plot, but this step is absolutely key. This is where you begin gathering everything you need to understand the child’s world and create a story that is perfect for them.

Start by asking yourself questions like: Who is this story for? What’s the issue you want to help them with? (Try to stick to one main focus, if you try to address too much at once the story can lose its depth and impact.) Really put yourself in their shoes, exploring their world in detail.

Then you can move on to thinking about the message you really want the child to hear, the words you might not be able to say directly, but that can be expressed gently through metaphor.

Once you’ve completed this process, you might already start to notice phrases, images, or metaphors bubbling up to the surface. But if not, that’s completely okay too. Let your brain sit with it for a while, without pressure. Go for a walk. Do the washing up. Let the ideas come to you in their own time.

One of the most powerful things about this process is that you don’t need to force anything. It might be hard to see at first, but trust me, once this step is complete, you’ll already have the core essence of the story ready. Like planting a seed, so much is happening under the surface, connections being made, ideas forming in the background of your subconscious. Your only job is to trust the process, and to keep showing up to the page.

(And if you'd like a workbook with all these questions laid out clearly, space to explore your ideas, and guidance through each step- my full course has you covered.)

🌱 Step 3: Take Root

Creating a Therapeutic Story Structure

Just like a tree needs strong roots to grow tall and steady, your story needs a strong structure to hold it up. But don’t worry, this isn’t about having to stick to a rigid set of rules.

The framework I share in my course is designed to guide you, not box you in. You can follow it closely, skip parts, or add your own twist to it- whatever feels right. The most important thing is that it works for you and the child you’re writing for.

In this step, take a look at the structure below, and begin writing down brief notes and ideas for each suggested section. These can be very 'rough', it really doesn’t need to look or sound like a story just yet!

This is the exact therapeutic story structure I teach in the Storytellers Academy course:

1. Introduce the Main Character and Setting

2. Describe the Problem or Challenge

3. Explore the Impact of the Problem

4. Reach a Crisis or Turning Point

5. Introduce Support or a New Perspective

6. Show the Beginning of Change

7. Explore the Positive Effects of the Change

8. Acknowledge Setbacks and Normalise Ongoing Emotions

9. End on a Hopeful, Positive Note

By the end of this step, you’ll have the bones of your story mapped out. It won’t be polished, and it doesn’t need to be. Think of it as planting something that will continue to grow as we move forward.

🌱 Step 4: Let It Grow

Write your first messy draft.

Now comes the part you may have been waiting for and dreading in equal measure- actually writing your story.

Up until now, all the work you’ve done has been beneath the surface. You’ve prepared the soil, planted your seed, and let it take root. In this step, that seed begins to grow. Your story will start to take shape, and that’s something to celebrate!

It’s completely normal if this step feels daunting. Sitting down to write the actual story can feel like a big leap. But please remember, if you’ve got this far, you’ve already done the hard work. You’ve set your intentions, explored the needs of the child you’re writing for, and mapped out the structure. Everything you need is already there.

If you're unsure where to begin, keep it simple. You don’t need to be clever or ground-breaking. I often start with “Once upon a time…” because it works, and it gets me started. Then use your notes from Step 3 and begin shaping your ideas into full sentences.

Know that you will probably hit a block at some point. It’s part of the process. If (or more likely, when!) that happens, step away from the story for a while. Breathe. Do something else. But make sure you come back (avoidance is different from taking a break!)

Let yourself write imperfectly. Messy first drafts are necessary. You can polish it later, but you can’t edit a blank page.

Some practical tips:

• Try writing by hand, this can unlock creativity in ways typing sometimes doesn’t.

• Speak your story aloud. Storytelling began this way, and letting the words out naturally can free your voice.

• Share your ideas with someone else, or talk them through out loud.

  
  

Above all, trust the process. Keep showing up to the page.

🌱 Step 5: Pruning

Refine your story.

If you’ve made it this far then you’ve written your story! A huge achievement that deserves to be celebrated, especially if you were nervous or unsure about getting started in the first place!

Now you’ve got your first draft, it’s time to edit.

If you followed the earlier steps and allowed yourself to write freely, your story might feel a little wild or unruly at this point. That’s completely normal. In fact, it’s a sign that you let your creativity flow, and now you’ve got some great material to work with.

Here are my top tips for editing your story:

• Read it aloud

• Adjust the length (a helpful benchmark is to aim for under 1000 words)

• Check spelling and grammar

• Revisit your message and check it shines through

• Ask for feedback

So, there you have it, five simple steps to guide you from a seed of an idea to a fully grown therapeutic story. Whether you’re just starting out or have a few stories under your belt already, I hope this framework has offered you something helpful.

And if you’d love some extra guidance, encouragement, and structure, my Sophie’s Storytellers course is there so I can walk you through each of these steps in even more depth. It includes video lessons, a beautiful downloadable workbook, and lifetime access so you can return to it whenever you want to write your next story.

Whether you follow the steps in this blog or decide to join the course, know this: you are absolutely capable of writing something powerful and meaningful. Trust the process. Trust your instincts. And most of all, trust that your words matter.

Now, take a breath. Make a cup of tea. Open a notebook. Your story is waiting.