How to Use Gestalt Techniques for Personal Growth

Derived from the classic idea of "Gestalt," meaning a figure or pattern that can be distinguished against a background, a form of psychotherapy was developed by German-born psychoanalyst Fritz Perls in the 1940s. The objective of Gestalt therapy is self-awareness---in essence, identifying the figure that is "you" against a background of unresolved emotions and situations. Many of the techniques used in clinical settings for Gestalten psychoanalysis can be adapted to improve an individual's contact with himself and the surrounding environment, as well as enhance his own personal growth.

Things You'll Need

• Notebook and pen
• Empty chair
• Padded stick or Nerf bat

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Instructions

Self Awareness Leads to Growth

• 1

  Become self-aware
  The objective of Gestalt is to sharpen awareness of your own needs as well as of your defenses, repressions and unproductive thoughts. An important technique for increasing awareness is to strengthen comprehension of the "here and now," which is started by making observations using the statement, "I am aware that ..." Use this statement to define yourself, such as "I am aware that I am hungry," "I am aware that I feel sad," or "I am aware that I am sitting in front of my computer." You can also ask yourself, "What are you feeling now?" and "What are you doing now?" Answering these questions produces a clear view of who you are, puts you in the present and separates your feelings from judgments and interpretations. This can help clear your path forward.

• 2

  Role play
  One of the most famous techniques in Gestalt therapy involves role playing to resolve unfinished situations in your life. Using an empty chair, project a fantasy, feeling or part of yourself into the empty chair, then begin a dialogue with the entity in the chair. If the feelings you have projected revolve around anger toward your father or mother, for example, discuss how you feel and explain what you need from that person to feel better. This Gestalt technique effectively dramatizes problems, externalizes them and makes them accessible to you. Then you can go about finding ways to resolve the problem and move ahead with your life.

• 3

  Analyze your dreams
  Gestalt therapy finds dreams to be highly significant in the life of the dreamer, offering insight into the person's psychology and past traumas. In order to fully understand and use the power of dreams, a Gestalt technique calls for recording your dreams in a notebook for two weeks. Select a dream that feels especially poignant, then go about identifying yourself with each aspect of the dream. Be it; describe yourself as this element and act it out. Because the person who is doing the dreaming is relating the elements to himself, the meaning is highly personal. This technique lets you connect with and re-own disowned parts of your experience. By strengthening the parts of the person you may have lost, you increase your personal power.

• 4

  Release anger
  Another Gestalt technique utilizes padded sticks or soft bats to help release feelings of anger. Visualizing a situation or person who is associated with angry feelings you have, use the bat to hit an empty sofa or chair, releasing the anger in a positive and non-harmful way. Continue the activity until you feel a sense of relief or you feel the anger has dissipated. By ridding a person's psyche of unproductive anger, as well as using the other techniques described above, Gestalt teaches that a person's true self and actual feelings become more clearly defined. Through these techniques, you can free yourself from the blocks and unfinished issues that diminish satisfaction, fulfillment and growth, and become more fully and creatively alive.