Have you ever felt like something sneaky and strange was living inside your mind—whispering that you’re not good enough, or that you’ll never succeed? Like the creepy creatures on the show The Monsters Inside Me, these thoughts can feel just as invasive. But here’s the good news: these “monsters” aren’t really you.
They’re distorted thoughts—irrational beliefs we’ve internalized from painful experiences, unmet needs, or years of comparison and self-doubt. The powerful thing? We don’t have to keep them inside. We can externalize them, give them shape and form, and talk back.
This blog walks you through a playful but transformative exercise in externalization—a therapeutic technique rooted in narrative therapy that separates the person from the problem. By turning our negative self-talk into imaginative creatures, we make space to see ourselves differently: not as broken, but as brave.
A Story to Begin With…
Eli was an 8 year old boy who didn’t have the words to describe what was wrong. He just knew his stomach hurt every morning before school. His mom said it was anxiety, but Eli said it was something inside—something “wiggly and mean” that made his hands sweat and his heart feel weird.
During one therapy session, I asked him a strange question: “What if we tried to draw the thing inside your stomach?”
His eyes lit up. Within minutes, The Worry Worm was born—ten-legged, red-eyed, whispering lies like, “Mom won’t come back.” But what followed changed everything. When Eli gave his fear a shape, he no longer was the fear. He could see it. Name it. Talk back to it.
This is the magic of externalization, a technique rooted in narrative therapy. It teaches children (and adults) to separate themselves from harmful thoughts—by turning them into characters, creatures, and metaphors that can be seen, understood, and re-written.
The Psychology Behind the Monsters:
Cognitive distortions—those pesky, irrational thoughts like “I’ll never be enough” or “Everyone’s judging me”—live in the shadows of our minds. They often stem from early emotional wounds or learned patterns of survival.
But when we externalize them through creative imagination, we interrupt the internalization of shame. This technique is especially effective with children, who are naturally attuned to metaphor and fantasy. By turning “I’m stupid” into “the Slime Monster who whispers lies,” the child can build compassion for themselves and practice powerfully confronting the thought.
Why It Works:
All of us carry distorted beliefs. In therapy, we call them cognitive distortions—irrational thoughts like:
“I’m not good enough.”
“If I mess up, it means I’ll never succeed.”
“Everyone else has it figured out but me.”
Children absorb these thoughts before they know how to challenge them. But through story, art, and imagination, they can start to do exactly that.
Narrative therapy shows us that you are not the problem—the problem is the problem. And once we make it visible, we can shrink it.
Step 1: Meet Your Monster
Ask your child or client: “What does your monster look like?”
Would it be sticky or bumpy? Loud or whispery? Gigantic or sneaky-small?
Let them get specific:
– How many eyes does it have?
– Does it wear shoes?
– What color is it?
– What do you feel in your body when it shows up?
By giving it form, we help the child create emotional distance from the thought. They begin to see: “This is not me. It’s just something visiting me.”
Step 2: Decode Its Tricks
Next, help the child write or say what the monster says to them. These are often painful beliefs dressed up in the monster’s voice:
“You’re not as smart as them.”
“Nobody likes you.”
“You always mess up.”
Now—give it a name. The sillier the better.
The Comparison Creature, Worry Worm, Mean Bean, Judgy-Jelly. Naming the monster takes away its mystery. It’s no longer a fog. It’s something they can face.
Step 3: Build the Hero
Now ask: “If there were a superhero who helped you feel safe, smart, and strong—what would they look like?”
Would they be a fairy? A lion? A wizard with a calm voice?
This is the affirming figure—a symbol of the truth. The child can imagine this being floating in, whispering:
“You are learning and growing.”
“Everyone makes mistakes.”
“You don’t have to be perfect to be loved.”
These statements, paired with vivid imagery, become inner resources. The more a child imagines this figure, the more they feel its presence.
Vignette: Janelle and the Comparison Creature
Janelle, age 12, often melted down when doing homework. She said other kids were “way smarter” and that she’d “never catch up.” When we began drawing her inner critic, she created The Comparison Creature—a long-necked monster with a megaphone, binoculars, and a long tail that tripped her when she tried to start math.
Then she created Truth Lion—a gold-furred hero with deep eyes and a gentle growl. He reminded her: “It’s okay to go slow. Smart doesn’t mean fast.”
Her confidence grew. She even shared her creature drawings with her teacher, who began using them as gentle references during class.
The Deeper Lesson
When we externalize, we don’t deny emotions. We depersonalize distortions.
The monster isn’t shameful—it’s just a scared voice trying to protect us the wrong way. When children give that voice shape, they feel less alone. And when they create the counter-image—the brave, wise, or kind part of themselves—they learn to trust their own light.
Want to Try It?
You can use this technique at home, in therapy, or in classrooms. We’ve created a printable worksheet that includes:
– Space to draw the monster
– Prompts to name and describe it
– A section to create the superhero or affirming figure
FAQ for Parents and Clinicians
Is this appropriate for teens?
Yes—with adaptations. Teens may prefer journaling, collage, or even writing poetry or music about their inner “monster” and ally.
What if the child doesn’t like drawing?
Use clay, storytelling, voice acting, or physical movement. The goal is expression—not perfection.
What if my child feels scared by their monster?
Normalize the fear. Then emphasize their agency:
“You made it. That means you’re in charge now.”
Final Words
Even superheroes need help facing shadows. The monsters may visit, but they don’t get to stay. Through creativity, story, and love, children can learn:
“I am not my fear.”
“I am not my mistakes.”
“I am more than enough.”
Let the slime show up. Let the shadow speak.
And then help them draw the light that answers back.
