Gestalt therapy explained

With so many different approaches available, figuring out what actually aligns with your needs and goals can feel overwhelming. If you're someone who wants more than just tools to manage symptoms, if you're looking to better understand yourself, your emotions, and how you relate to others, Gestalt therapy might be worth exploring.

Unlike therapies that focus on analysing the past or changing specific thoughts, Gestalt therapy invites you to pay attention to what’s happening right now. It helps you notice your patterns, understand your emotional responses, and connect the dots between your thoughts, feelings, body, and relationships.

It’s a collaborative, experiential process that can support lasting change, not just surface-level fixes. Keep reading to learn more.

What is Gestalt therapy?

Gestalt therapy is a humanistic psychotherapy that encourages people to become more aware of their experiences in the here and now.

It views individuals as whole beings in constant interaction with their environment. Rather than focusing only on symptoms or the past, Gestalt therapy explores what’s happening in the present, including your thoughts, emotions, and body sensations.

The process invites curiosity about how one feels, acts, and relates. Through awareness and guided experimentation, clients can discover new possibilities for connection and change.

Core principles of Gestalt therapy

• Awareness: Noticing internal experiences such as feelings, thoughts, and physical sensations.

• Here and now focus: Paying attention to what’s happening in the present moment.

• Responsibility: Recognising personal agency and choice in shaping experience.

• Unfinished business: Working through unresolved emotions that may influence current behaviour.

• Dialogue and relationship: Using the therapeutic relationship as a space for insight and healing.

• Integration: Bringing together conflicting aspects of self in a compassionate way.

Gestalt therapy vs Gestalt psychology

Although they share a name, Gestalt therapy and Gestalt psychology are different. Gestalt psychology was developed in the early 20th century and focuses on how people perceive and organise information into meaningful patterns.

Gestalt therapy, developed later, applies some of these ideas but focuses on emotional and relational experience.

In therapy, the term "Gestalt" refers to wholeness. The therapist sees the client as an integrated person rather than a set of isolated problems.

Gestalt therapy techniques

Gestalt therapy invites you to experience and explore your emotions, thoughts, behaviours, and bodily responses in the present moment. Rather than talking about your experiences from a distance, your therapist may guide you to step into them more fully, helping you notice how they show up in the room, in your body, and in your relationships.

The techniques used are not fixed or prescriptive, but they’re tailored to suit what you need in the moment and are always offered with care and collaboration. Here are some of the methods your therapist might use.

1. Empty chair work

This technique is used to help you express emotions or thoughts that may have been left unspoken.

You might imagine someone important, or even a part of yourself, sitting in an empty chair in front of you. Speaking to that imagined presence gives you the chance to say what was not said, revisit unresolved situations, or better understand your feelings. It can be especially useful for grief, anger, or unfinished conversations.

2. Two-chair dialogues

If you're feeling stuck between two inner voices or torn by a difficult decision, your therapist may invite you to explore both sides by switching seats. In one chair, you might speak as the part of you that wants to take the leap. In the other, the part that feels hesitant or afraid.

This kind of dialogue can help you hear from each side with more clarity and uncover what each part of you needs.

3. Body awareness

Gestalt therapy often brings gentle attention to the body. You may be asked to notice where tension, movement, or sensation shows up during a conversation. For example, if your shoulders tighten or your breathing shifts, your therapist might invite you to slow down and explore what the body is communicating. This can help you connect with emotions that might not yet have words.

4. Role play and enactments

Sometimes it can be helpful to act out a memory or situation as if it were happening now. You might revisit a past conversation, imagine how you would respond differently, or rehearse how you would like to show up in a future situation.

Role play offers a way to gain insight, feel emotions more directly, and experiment with new responses in a supportive space.

5. Creative expression

Gestalt therapy encourages expression beyond words. If you're feeling blocked or overwhelmed, your therapist may suggest using drawing, movement, metaphor, or even writing to explore what’s going on internally.

These creative methods can help you access deeper emotions or perspectives that are difficult to articulate in conversation.

6. Dramatisation

This technique involves acting out emotions, scenes, or internal experiences in a way that brings energy and awareness to what might be hidden or avoided. You may be invited to exaggerate a gesture, repeat a phrase, or step into a feeling more fully. Dramatisation can help you connect with emotional truth and understand how certain patterns are expressed in your daily life.

7. Confrontation

In Gestalt therapy, confrontation is not aggressive or judgmental. Instead, it refers to the therapist compassionately highlighting something they notice in the moment that may be outside your awareness.

For example, they might point out a mismatch between your words and your body language, or gently challenge a belief that seems to limit your growth. This can be an important way to bring unconscious patterns into the light and support meaningful reflection.

These techniques are always introduced with respect for your pace, your boundaries, and your emotional safety. The goal is not to push you into something you're not ready for, but to support you in becoming more present, connected, and aware of your internal world.

How Gestalt therapy can support mental health

While Gestalt therapy has been studied less extensively than some structured therapies, research suggests that it can enhance self-awareness, emotional regulation, and interpersonal functioning. It may help with depression, anxiety, grief, trauma, and relationship challenges.

A 2023 study found that participants in a 10-week Gestalt-based mindfulness counselling reported increased life satisfaction and happiness compared with a control group.

Gestalt therapy is particularly effective for people who wish to explore the connection between their body, emotions, and relationships rather than focus solely on reducing their symptoms.

Is Gestalt therapy right for me?

Gestalt therapy can be a rewarding choice for people who want to understand themselves on a deeper level. It suits those who value a collaborative and relational process, where the focus is on awareness and personal growth rather than rigid structure.

Clients often choose this therapy when they want to examine how they relate to others, process unresolved emotions, or reconnect with their own needs and feelings.

People who enjoy exploring their experiences creatively, or who appreciate body-based awareness, may find Gestalt therapy particularly engaging. It also appeals to those who have tried more directive methods and want a therapy style that allows for reflection and emotional depth.

However, this approach might not be ideal for everyone. Individuals seeking short-term or highly structured therapy may prefer approaches like CBT or acceptance and commitment therapy (ACT). Also, those experiencing acute mental health crises might need stabilisation or crisis-focused support before beginning a Gestalt process.

Some may also find the open and exploratory nature of Gestalt therapy challenging if they prefer a clear, predictable structure. If you're unsure, having an initial consultation can help clarify whether this modality feels right for your goals and comfort level.

Final thoughts

Gestalt therapy offers more than tools for managing symptoms. It helps people build awareness of how they live, relate, and respond to the world around them. By focusing on the present moment and exploring emotional experience, clients often develop a greater sense of authenticity and connection.

For many, this approach provides space to understand patterns that once felt automatic and to experience themselves in new ways. It invites genuine change through awareness, compassion, and choice.

If you’re interested in exploring Gestalt therapy, speaking with a qualified mental health professional can help you decide whether this holistic, relational approach aligns with your goals for personal growth and mental health.