Gestalt Therapy: Piecing It Together

The Modality Manual / Gestalt Therapy

Gestalt therapy is a holistic approach to mental health – It is all about integrating the different parts of us, bringing with it a deeper awareness of our unresolved past experiences to learn and find healing.

The word “gestalt” translates to “the way something has been placed or put together” – think of it like a completed jigsaw puzzle – we need to understand how all the pieces work together first to make the entire image.

Gestalt theory explores our current thoughts, feelings, and behaviours. It emphasises the importance of experiencing emotions (not just talking about them), identifying where they show up in our body and taking responsibility for our choices.

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Core principles:

Gestalt therapists believe that by fully accepting ourselves right now as we are, we can achieve personal growth, and empowerment.

Let’s take a closer look at the principles that guide its practice:

Holism:

Gestalt therapy sees us as whole beings. The integration of our mind, body, emotions, and behaviours is important in addressing all aspects of our experiences.

E.g. Say you have a conflict with a close friend. Instead of solely focussing on the details of the conflict, you explore its broader impact on your thoughts, emotions, and the choices you make. (Giving you a much richer understanding of the conflict).

Here and now:

Gestalt is all about the present moment. It encourages you to be fully aware of thoughts, feelings, sensations and behaviours as they happen.

E.g. As you recount a difficult experience, your therapist may ask you to describe the feelings and sensations that show up in your body (without you trying to change it). This builds attunement and tolerance for uncomfortable mood states.

Personal responsibility:

Gestalt therapy emphasises agency and empowerment. You play an active role in your growth and development through owning your choices.

E.g. If you find yourself having the same argument within your relationship time and time again, your therapist may guide you to consider how your own patterns, triggers and choices contribute to the conflict (let’s be real folks – it takes two to tango).

Contact and resistance:

Gestalt therapy focuses on the importance of meaningful contact with ourselves, others, and our surroundings. It explores how we establish and maintain contact, as well as the defences we build that hinder authentic connection.

E.g. Imagine you find it challenging to be vulnerable with others due to fear of rejection. You may become deflective, avoidant or even intellectualise your experience to avoid deeper emotions. By understanding our defences, we learn to overcome them to live a more connected life.

Unfinished business:

Gestalt therapy recognises that an unresolved past can impact us now. You will explore past conflicts, unexpressed emotions and unmet needs to achieve closure and move forward.

E.g. Imagine you have a past argument that lingers in the back of your mind. You therapist encourages you to explore any unspoken feelings and perspectives at that time. It’s an opportunity to release emotional baggage you’ve been holding onto and work toward closure.

Dialogue and experimentation:

Gestalt therapists engage in an open dialogue with you, creating a safe and supportive environment for exploration.

E.g. Say you’re exploring a challenging family dynamic. You may practice having conversations with family members where you can freely express your thoughts, feelings and needs. Here you can experiment with different ways to communicate and workshop ways to respond if things escalate.

Creative expression:

Gestalt therapy values creativity as a means of self-discovery and growth.

E.g. You may engage in role-playing, expressive arts (think singing, dancing), or other creative activities (like painting, drawing, vision boards and curating Spotify playlists) to explore and express your experiences.

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What are the goals of gestalt therapy?

Enhance self-awareness: We gain insights to see what’s really going on in our internal world. You will explore your thoughts, feelings and actions to understand your patterns of behaviour – giving you the power to choose differently.
Promote personal growth: As we develop awareness, and understand our needs, limits and strengths, you will discover new ways to handle challenges and build healthier relationships.
Resolve unfinished business: We all have experiences that linger in the back of our minds – the unfinished conversations or unresolved emotions. You will face these situations head-on, creating space for understanding and closure.

Techniques used in Gestalt Therapy

So how does it all work?

We’ve laid out common techniques that you’ll experience with a Gestalt Therapist:

Empty chair technique:

Here you will have an imaginary conversation with someone or something that we pretend is sitting in a chair – we know how it sounds, but try to keep an open mind here because this is backed by science.

E.g. Say you’re struggling with your inner critic – you know that voice inside your head that tells you nasty BS like “you’re not good enough.”

Empty chair work opens the dialogue for you to talk to that inner voice as if it were sitting in an empty chair in front of you. This can be powerful stuff because it lets you confront your inner critics thoughts, feelings and needs, learning new ways to relate to it.

Role playing:

Here we put on different (figurative) hats to explore different perspectives.

E.g. If you’re faced with a tough decision like “should I quit my job?”, you may role-play as yourself, a friend and an impartial observer. This helps you see your situation from multiple angles to make a more informed choice.

Exaggeration:

This is a way to bring supressed emotions to the surface.

E.g. Imagine you’re feeling anxious. Your therapist might ask you to exaggerate that feeling by intensifying your body language, gestures, and raise the volume of your voice – this may sound odd – BUT this often allows space for hidden emotions to emerge so we can process them.

How can I benefit from Gestalt therapy?

If you’re someone who is:

seeking to understand yourself more
wanting to build stronger relationships
keen to enhance problem-solving skills
willing to embark on some serious emotional healing – listen up.

Here are the benefits you can expect from Gestalt Psychology.

Improve self-awareness:

Ever find yourself reacting to something without fully understanding why? When we focus on the present, we can see our patterns, triggers and the consequences that follow more clearly.

E.g. You may realise that your inner critic shows up in social situations, leading you to overthink days later. This plucks you straight out of the present moment and may create unnecessary stress days later.

Enhance communication and relationships:

Want to express your needs clearly and connect more deeply with others? Gestalt therapy enhances your communication, helping you build relationships worth having.

E.g. You and your therapist can practice having difficult conversations. Here you develop the confidence and clarity to express your needs and boundaries – fostering meaningful connections with others.

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Effective problem-solving:

Sometimes, it feels like we’re stuck in a cycle of repeating the same mistakes over and over again. Gestalt therapy empowers you to break free from this cycle by confronting unresolved issues and gaining new insights.

E.g. Imagine you’re struggling with a decision about whether to move overseas. By engaging in dialogue with different perspectives in the empty chair, you can gain clarity and make more informed choices.

Emotional healing:

We all carry emotional baggage from past experiences. Gestalt therapy provides a safe space for you to explore your feelings, lightening the load.

E.g. Say you experienced a painful break up. Through Gestalt therapy, you can express your feelings authentically, finding ways to understand your emotions, heal and move forward.

Personal growth and empowerment:

Gestalt therapy is all about empowering you to be the boss of your life. By promoting accountability and supporting personal growth, it helps you develop a greater sense of empowerment and ownership.

E.g. Imagine discovering your strengths, embracing your authentic self, and making choices aligned with your values.

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