2025.04.03

Gestalt therapy that emphasizes experience and emotion

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In your daily life, do you ever ask yourself, "Is this really the right thing to do?" Work, family, love, relationships... In the midst of taking on various roles and staying busy, it becomes difficult to know your true feelings and desires. You may feel as if your mental compass has gotten lost.

In such a case, Gestalt therapy is a compass that will lead you to the destination of "being yourself".

Gestalt therapy is a type of psychotherapy that originated in the 1950s and values your experiences and emotions in the here and now above all else. Rather than getting caught up in past events and anxiety about the future, and thinking too much in your head, listen to the signs of your mind and body in the present and aim to understand yourself deeply.

Article Contents

On a journey to find your own identity, cherish experiences and emotions

On a journey to find your own identity, cherish experiences and emotions

We will explain the basic concept of gestalt therapy, specific techniques, and tips for incorporating it into your daily life in more depth and concretely. Let's start together on a journey through your own inner world and discover the unseen self as if it were an exploration tour of the mind.

Midori

I am interested in gestalt therapy because I want to take care of myself.

The core of Gestalt therapy ~ Deepen self-understanding through experience

Feel with your "heart and body" instead of your head

What makes Gestalt therapy different from other forms of psychotherapy is that it emphasizes "experiencing" with the mind and body, rather than "analyzing" with the head.

For example, let's say you have a problem that "for some reason I always get frustrated." In conventional psychotherapy, we ask questions such as "Why am I irritable?" and "Is there something in the past that is causing me?" I try to analyze it with my head. However, in Gestalt therapy, the first question is "Where in the body do you feel irritated right now?" and "How do you feel?" and pay attention to the physical sensations.

Then, for example, you may notice specific physical sensations such as "I feel like my chest is tightening" or "My shoulders are stiff". In this way, by experiencing emotions through the body, we can become aware of the true feelings deep in our hearts that we cannot realize by just thinking with our heads.

It's like focusing on yourself, Zen or meditation.

Jun

Why is the here and now important?

Sometimes we learn from past experiences, and sometimes we plan for the future. However, Gestalt therapy believes that if we get too caught up in the past or the future, we will lose sight of the present.

The events of the past certainly affect us, but we cannot change them. Also, the future has not yet happened, so no matter how much you worry, it will not become a reality. In Gestalt therapy, we believe that it is important to focus on the here and now moment and accept yourself as you are, rather than being drained by past events or anxiety about the future.

For example, let's say there is a woman who has experienced a terrible betrayal in a past relationship and is timid about meeting new people. At this time, instead of delving into and analyzing past wounds, ask yourself, "How are you feeling now?" and "Where in your body are you nervous?" By focusing on the emotions and physical sensations of the present, we find opportunities to free ourselves from past traumas.

By focusing on the here and now, we can become aware of the various sensations we feel through our five senses (sight, hearing, smell, taste, and touch). And through these sensations, you can know your true feelings and desires.

Ken

It's real-time therapy, maybe I need it

A Unique Perspective of Gestalt Therapy ~ Understanding the Totality

Gestalt therapy sees us as a "whole cohesion" rather than as a collection of disparate parts. This "cohesion" is called "gestalt" in German.

For example, let's say a woman has a problem that she does well at work, but as soon as she falls in love, she loses confidence. In Gestalt therapy, instead of looking at this woman separately in two aspects, "someone who can work" and "someone who is not confident in love", how are these aspects connected? Overall, what kind of gestalt does it form? Let's look at it from the perspective of.

In this way, we can understand our own complexities and grow into more integrated human beings.

Focus On The Hands Of A Patient Lying On The Couch At A Psychologist's Appointment. Woman Is Being Consulted By A Psychotherapist. Psychology, Psychosomatics, Coach

Changes that can be obtained through gestalt therapy ~ Realize the growth of the mind

Gestalt therapy is not just about "solving your problems," it is also a journey that encourages your inner growth and leads you to self-acceptance.

Deepening self-understanding ~ Encountering a self you don't know yet

Through gestalt therapy, you will be able to encounter yourself that you were not aware of before. It's like finding a treasure that has been lying dormant in the depths of your heart.

For example, you may find that a woman who always "fits in" is actually having a strong desire to "express her opinion." Or you may find that a person who is always "trying to live up to the expectations of those around him" really wants to "live at his own pace."

In this way, a deep understanding of our emotions and desires allows us to discover the treasure of being ourselves and choose a way of life that is more personal to us.

Naomi

It's good for resolving trauma.

Improving self-esteem ~ Loving yourself as you are

In Gestalt therapy, we accept all "good emotions" and "bad emotions" as part of our precious selves. I also see past failures and traumas as important elements that shape who I am today. It's like a patchwork, and I see it as a combination of various experiences that have made me who I am today.

In this way, when you learn to accept yourself as you are, your self-esteem increases. And by being able to truly think, "It's okay to be like this," you will be able to move forward with life more actively.

Improving Relationships ~ Building Better Communication

When you learn to understand your emotions through gestalt therapy, you will also be able to understand the emotions of others. It's as if you've got a translator for your mind, and you'll be able to understand the emotions behind the other person's words.

For example, if your partner is always in a bad mood, you can be able to imagine the emotions behind it (e.g., loneliness or anxiety) so that you can respond more appropriately. In addition, by being able to express your feelings honestly, you will be able to build better relationships.

Improving stress tolerance ~ Cultivating the ability to control emotions

Through gestalt therapy, you will learn to control your emotions. It's like training your mind, you will be able to ride the waves of emotions and be more flexible.

When you feel stressed, instead of ignoring it or forcing yourself to suppress it, you will first learn to recognize and accept the emotion. And by understanding those emotions and dealing with them appropriately, you will be able to reduce stress and live a calmer life.

Specific techniques of gestalt therapy ~ Promote self-transformation by stretching the mind

Gestalt therapy uses a variety of techniques to help clients become aware and release their emotions. It's like stretching your mind, loosening stiff emotions and relaxing your mind and body.

Utilization of the Empty Chair Method (Empty Chair) ~ Dialogue of the Mind

The empty chair method is one of the most popular techniques of gestalt therapy. Hold a dialogue with the empty chair in front of you as if there is someone (or another side of yourself).

For example, talk to an empty chair about your gratitude that you couldn't say to your mother in the past. Or, try having a dialogue with the two aspects of yourself, "the self who is always impatient" and the "self who wants to take it slow" in their respective chairs.

This technique allows you to express the various emotions and desires that you have within yourself, just like in a play, so that you can release the emotions that you normally suppress in a safe place and deepen your understanding.

eyebrow

I'm interested in psychotherapy for enlightenment.

Practice the experience here and now ~ Sharpen your senses

The therapist focuses on the "here and now" that the client is experiencing, encouraging them to focus on their emotions and bodily sensations. It's like a Zen practice, sharpening your senses and focusing on the experience of the present moment.

For example, for a client who is having "anxious feelings," you can ask them, "How do you feel?" and "Where in your body are you nervous?" Ask "Do you hear any sounds?" and encourage them to capture emotions through their five senses.

In this way, you can gain deeper awareness by experiencing emotions through your five senses, not just words.

Utilization of Dream Analysis ~ Receiving Messages from the Heart

Rather than interpreting dreams as symbols, Gestalt therapy sees the person or object that appears in the dream as "a part of ourselves." As if deciphering the messages of the mind sent by the dream, we will experience the events in the dream.

For example, let's say you have a scene in your dream where you get lost in a strange place. At this time, instead of thinking, "Why did I get lost?", ask yourself, "How does it feel to feel like I'm lost?" By asking yourself, you can gain a deeper understanding of the message that the dream is trying to convey.

flower

It's amazing to be able to incorporate it into your daily life and get to know information about your subconscious.

Tips for incorporating the concept of Gestalt therapy into your daily life, the habit of taking care of yourself

Gestalt therapy is a concept that can be useful not only in a therapeutic setting, but also in everyday life. It's like a nourishment for the mind, and by incorporating it into your daily life, you can cultivate a healthier and richer mind.

Keep an emotional diary ~ Listen to your heart

Even if it's just a little bit of time each day, make time to be aware of your emotions. For example, you can keep an emotional journal and write down what you feel that day.

"How did you feel today?" and "When were you happy?" By asking yourself, "When did you feel sad?" you can listen to your heart.

Focus on your physical sensations ~ Find the signs of your mind

When you feel stressed, you should feel tension or discomfort somewhere in your body. Observe it carefully, as if you were looking for the SOS sign of your mind sent by your body.

For example, if you feel that your shoulders are stiff, ask yourself, "How are they stiff?" or "Maybe I'm holding back something?" By asking yourself, "What kind of posture do I get stiff in?" you can connect with your emotions.

Be aware of "unfinished experiences" ~ Release past emotions

If you feel that there are still feelings from past events that have not yet been resolved, don't overlook them. It's like sorting out a closet in your mind, treat your past emotions one by one.

For example, if you remember a past mistake and feel a tingling sensation in your chest, you can ask yourself, "Why does it still hurt?" or "What emotions do I still have?" Ask yourself, "How can I heal that emotion?" and treat it with care.

Don't Blame Yourself ~ Let Go of Perfectionism

Sometimes we push ourselves too hard for perfection and blame ourselves. However, we all make mistakes, and we are not perfect. Treat yourself kindly, as if you were your best friend.

By letting go of perfectionism and accepting your imperfect self, you will feel at ease and be more yourself.

Kazuhisa Fukutomi

This is the information I need because I am full of troubles. Thank you, thank you

Let's find our own way of life ~ Follow the compass of the heart

Gestalt therapy is a reassuring ally to help you find the treasure of "being yourself" that lies dormant in the depths of your heart and lead a more fulfilling life. It's like a compass for your mind, showing you the direction you want to go.

Of course, you don't have to try to solve everything on your own. It is also important to seek the support of a trusted therapist if necessary.

The important thing is to listen to your emotions and accept yourself for who you are. And to continue to pursue your own way of life.

I sincerely hope that this article will inspire you to start your "journey of self-discovery" and make your life more radiant. Believe in yourself and take the first step.

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