Gestalt Therapy Techniques: Fostering Personal Growth And Mental Health
Gestalt therapy is a therapeutic technique that focuses on the individual in the present moment and may aid in various mental health concerns. The gestalt therapy process typically incorporates a person-centered form of guidance and other therapeutic techniques such as dream work and creative expression. By engaging in self-reflection and other experiential exercises, the person can accept responsibility for their current circumstances and move forward in an empowered way. When we move beyond the past, we may be able to find peace in the present and enrich our interactions in the world around us.
What is Gestalt therapy?
Gestalt therapy and its theoretical orientation center around the present moment. Participants of this therapy may learn to tune into their own selves, release the past, and engage with each moment as it comes. Instead of focusing on past experiences or the future, this therapy may focus on the here and now.
Gestalt Therapy Techniques for Present-focused for Personal Growth
Approaches in psychology, such as psychoanalysis and other disciplines rooted in Freudianism, may focus on how our past impacts our present state. People working with therapists who practice these methods may spend a lot of time discussing and analyzing things that happened in the past.
However, when working with a Gestalt therapist, the goal may be to reflect on the person's present life to increase personal awareness and personal growth.
A brief history of Gestalt therapy
Gestalt therapy was developed by Laura Perls, Paul Goodman, and Fritz Perls as a part of the behavioral sciences in the 1940s. In the 1950s, the team released a book outlining this wellness approach.
Gestalt therapy and Gestalt psychology were the results of research into various systems, including Eastern religions, the physics of the world, and systems theory. As a result, some aspects of present Gestalt therapy may seem quite unique compared to other modalities.
Since its inception, the Gestalt approach has become increasingly popular, spreading among multiple demographics across the globe. Now, it's an effective form of therapy with Gestalt institutes situated in many major cities.
How does Gestalt therapy benefit mental health?
The word "gestalt" is a German word that means "shape/form" or "whole." In other words, the gestalt approach focuses on the entirety of a person. The founders believed we must look at humans as a whole, not as segmented parts, and that experience influences perception.
Gestalt therapy emphasizes how the whole person feels at any given moment so that they can relieve internal issues unresolved tension, and unfinished business. It may teach therapists and patients the phenomenological method of awareness and argue that the paradoxical theory of change applies to society as a whole rather than the individuals within it.
According to Perls, Goodman, and Perls, emotions can only be resolved if they are discussed in the present. The release of emotions, internally and externally, is one way that participants might heal with this type of therapy.
Instead of focusing on achievement and meeting expectations, we may learn to understand ourselves and our desires. This understanding can build confidence and alleviate stress, which may lead to improved mental health and a better understanding of our emotional and physical selves.
Mental health conditions that may benefit from Gestalt therapy
This therapy may benefit individuals with a variety of mental health challenges. Connecting with a therapist to discuss Gestalt techniques may help you explore whether this method of therapeutic care would be effective for you. Gestalt therapy is another form of existential therapy (based on existential theory); both focus on self-awareness. The approach is not for everyone, but it can be an effective option for working on self-awareness.
How a Gestalt Therapist Helps with Mental Health
The therapeutic relationship between the Gestalt therapist and the client can help patients find their sense of self and deal with various mental health conditions. Below are some mental health challenges, examples, and situations that may benefit from Gestalt therapy.
Anxiety and depression
Gestalt therapy may be a beneficial approach for conquering anxiety and depression. When historical issues are acknowledged and released, peace and healing may be found in the present. According to a 2019 study, Gestalt therapy can be a "useful treatment" for anxiety disorders and indicated "turning points during therapy."
Posttraumatic stress disorder (PTSD)
Those with posttraumatic stress disorder (PTSD) may also see significant benefits from Gestalt therapy. The American Psychological Association states that this therapy can help a client focus on the "here and now" and how we "make contact with the world."
PTSD may cause you to focus on the past and cause you to experience flashbacks, potentially leading to panic attacks or other distressing symptoms. In this case, a Gestalt therapist may help you ground yourself in the here and now or work on mindfulness practices to manage traumatic stress and assist in the healing process.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Low self-esteem
When you experience low self-esteem, it may lead you to lack confidence, and you may find it difficult to acknowledge your self-worth. In some cases, you may lack the tools of self-awareness to do so. Therapists will observe a client's body language, verbal expressions, and behavior to help them identify the core issues causing low self-esteem. Gestalt therapy can promote acceptance, which may be a powerful tool for boosting self-esteem and increasing self-awareness.
Relationship troubles
Gestalt therapy may be an efficient way for individuals to navigate relationship challenges. Together or individually, couples may heal their relationship by accepting and releasing the past and staying in the present moment.
By staying in the present, with the help of a Gestalt therapist, a couple may move forward with their relationship healthily and positively and benefit from personal growth in the process.
Therapeutic techniques used by Gestalt therapists
There are a few standard techniques that your Gestalt therapist may utilize during treatment.
Asking questions
In Gestalt therapy, the therapist may ask the client questions, especially about the present. You might hear the therapist ask, "What's going on right now?" or "How do you feel about this issue right now?"
These questions encourage the client to accept personal responsibility and become aware of their feelings and emotions attached to the experience.
Establishing the habit of tuning in and being conscious of a person's current experiences is often an integral emphasis of this therapy.
Role-playing
Gestalt therapy often values empathy as a way to understand the interactions between people. When we role-play and embody someone else through experiments like enactment, we may learn to feel more empathy toward them.
Like role-playing, this practice may guide you to confront someone in a hypothetical scenario. It values self-expression and internal work because those traits may benefit external relationships.
Bodywork
In Gestalt therapy, a therapist may have you engage in bodywork. The therapist may recommend that you become physically active, dance, or do another form of movement in addition to their therapy sessions with you. Movement may be effective in helping patients find the balance and the wholeness to grow.
Dream working
Dreams have long been an enigma in the psychological world, and every practice may approach them differently. A Gestalt view believes dreams can provide important information about our inner life.
Gestalt therapists may have different approaches, and the practice might be customized for each participant based on their personality and goals. Depending on your needs, you may want to find a support group, different therapies, or research on these subjects alongside therapy.
Other Gestalt therapy concepts
Gestalt therapy often utilizes the principles of wholeness and awareness to promote well-being. It can be a client-centered therapy, which may be highly effective for multiple mental health issues.
Additionally, this practice focuses on the concepts of wholeness and awareness so the client can feel more "complete" in their day-to-day life.
Wholeness
Gestalt therapy looks at an individual as a whole person. A Gestalt therapist may believe that unhappiness occurs when your mind and body are disconnected. Hence, it aims to unify and increase awareness of these disparate elements. Being whole may allow you to increase your self-awareness.
Awareness
Gestalt therapy practitioners often believe that awareness fails when we're preoccupied with the past or have low self-esteem. These concerns might be addressed through observation and learning to tune in to the environment.
Listening and concentration exercises introduced by a Gestalt therapist can be essential elements of greater awareness. Overall, this practice may help you conclude past business so that you can turn your gaze toward the present.
Trying it out
Regarding various therapeutic approaches, some therapists may have a more rigid scientific view, while others may be more mindful. This practice is often a psychological and emotional practice that has been effective for many clients, including children. Mindfulness and self-actualization are considered principles of mental health through this therapy.
Gestalt Therapy Techniques with a Therapist
Gestalt techniques can be a highly subjective experience, so discussing this technique with a therapist may be a beneficial place to start. This type of therapy is a form of mental health therapy that can be offered through an in-person or online counselor. Some individuals feel the safest speaking to a professional from home, as Gestalt therapy sessions can be an emotional experience.
Online Gestalt therapists for mental health support
Internet-based therapy is often a convenient method for approaching mental health challenges. A study from the World Psychiatry Association (WAP) found that it is typically more affordable than in-person therapy as clients don't need to travel for appointments.
Overall, Gestalt therapy can be wonderfully effective in alleviating stress or various mental health problems while teaching participants how to live contentedly in the present.
Takeaway
Empirical evidence supports the efficacy of this practice, particularly when it comes to treating anxiety, depression, and stress-related disorders. Studies have also shown that Gestalt therapy can help improve women's self-efficacy, and increase their self-awareness and understanding of themselves and others.
If you're ready to focus more on the present moment and start seeing yourself in a new light, consider reaching out to your primary care doctor for a referral or use an online search. It is important to do your research and find someone you trust and feel comfortable with. If you experience mental distress, anxiety, or another condition, you may choose to sign up for an online platform such as BetterHelp for individuals or Regain for couples.
What is the Gestalt method of therapy?
Derived from the German word for “whole” or “put together”, Gestalt therapy theory is a humanistic approach that operates under the idea that individuals are best viewed as a whole consisting of body, mind, and emotions. This approach rejects the idea that a person can be defined by a particular trait or diagnosis, and that they must explore their entire selves to gain understanding and responsibility.
What is the main therapeutic goal of Gestalt therapy?
The main goal of Gestalt therapy is to build self-awareness through different intellectual or physical experiences such as role-playing exercises, painting, and other creative arts, as well as re-enactment. This approach encourages clients to stay present in the moment, helping them process painful memories and unresolved inner conflicts.
By engaging in experiential exercises, such as the empty chair technique and two chair technique, individuals can gain a deeper understanding of their emotional experiences and learn to take personal responsibility for their actions and feelings. This method is widely used to address relationship issues and other psychological issues.
What is the key concept of Gestalt therapy?
The key concept of Gestalt therapy is that self-awareness can be facilitated through experiential learning and a strong therapeutic relationship. Rooted in Gestalt psychology, this approach emphasizes increasing client awareness by encouraging individuals to stay present in the moment. Techniques like the empty chair method and role-playing exercises help clients process emotional issues and work through relationship issues.
As a form of humanistic psychotherapies, Gestalt therapy also integrates aspects of cognitive behavioral therapy and psychodynamic therapy, allowing individuals to manage emotional reactivity and develop an improved sense of self. Research on Gestalt therapy effectiveness highlights its role in addressing psychological issues and promoting self-acceptance.
By working with a mental health professional, clients learn to recognize body language and facial expressions, which provide insight into their emotions and behaviors. Through experiential exercises, they are encouraged to take responsibility for their actions, fostering personal ownership of their choices.
Gestalt therapy helps individuals actively challenge maladaptive techniques and explore different aspects of their experiences. This approach has been studied in behavioral sciences and social sciences, helping individuals overcome their own unhappiness.
What is an example of a Gestalt therapy session?
Gestalt therapy includes several different techniques to help client examine their own lives. One example would be locating emotions in the body and examining how they are experienced. A client may share that their shoulders feel tight or that their jaw is clenched during emotional experiences. Bringing these feelings to awareness is meant to help them stay present and process emotions effectively.
The therapist encourages the client to take responsibility for their emotions, helping them understand how these patterns affect the person’s life. Techniques like the empty chair promote self-awareness and emotional expression. Those wanting to learn more can find Gestalt therapy that aligns with their needs.
Why is Gestalt therapy rarely used?
While still used for individual and family therapy, Gestalt therapy is an approach that offers advice, diagnosis, and treatment for mental health conditions solely in the present. The empty chair technique helps clients express emotions in the moment. Many people prefer to process trauma by doing work in the past, so working only in the present may feel limiting.
It has also fallen out of favor with researchers, as the lack of formal structure and poor articulation of techniques in the past have led to less empirical evidence for the effectiveness of gestalt than other, more popular evidence-based approaches like cognitive behavioral therapy.
Is Gestalt better than CBT?
Whether Gestalt therapy is better for someone than CBT can have a lot to do with personal choice. CBT does have more evidence and research behind it, and may be preferred for that reason. It may also be more difficult to find a Gestalt therapy practitioner, as it is not as widely practiced. There are, however, potential benefits for Gestalt therapy.
Some benefits of Gestalt therapy may include:
- Improved resilience to stress
- Improved mindfulness
- A greater ability to regulate mental status
- Greater self-awareness
What are the criticisms of Gestalt?
Gestalt can be difficult for people who need a more formal structure to sessions and who have the desire to resolve past trauma to move forward. Gestalt therapy concepts are meant to help the client avoid the past and future and keep the client in the present.
Gestalt therapy includes techniques that emphasize body language, facial expressions, and emotional understanding. The empty chair technique, where the client speaks to an imagined person, may feel uncomfortable for some.
Without a strong understanding of Gestalt principles, therapy may seem ineffective. A Systematic review has explored its role in substance abuse, but clients who struggle to take responsibility for their emotions may find it challenging. While some clients learn valuable insights, others may not connect them to different aspects of their lives. Cognitive therapy may be a better fit for a more structured approach.
Another challenge can be that unless a Gestalt therapist is firmly rooted in a strong understanding of the theory, concepts, and therapy work involved, many of the practices can feel uncomfortable to some clients.
What are the four pillars of Gestalt therapy?
Gestalt is a German word meaning “whole” or “put together”, which gives a hint of its core ideas. The four pillars of Gestalt therapy theory are:
Phenomenology. This refers to the study of the immediate experience, or what is happening in the moment. Gestalt therapy work is based on the feelings of the client in the present, rather than analyzing their past.
Dialogical relationship. The therapeutic relationship is essential in Gestalt therapy. The effectiveness of Gestalt therapy hinges on the therapist bringing their whole self into a relationship with the client, offering empathy, validation, and authenticity.
Field theory. This therapy is holistic, exploring the mind body connection. In the same way, therapists work with three interconnected fields: experiential, relational, and wider fields to determine how the client is making meaning of their own experiences.
Experimentation. Therapists offer action-based exercises to build self-awareness, and examine whether their current thoughts and actions are helpful.
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