Gestalt therapy is a humanistic and person-centered form of psychotherapy that focuses on a person’s present life and current challenges rather than on past experiences that many other therapies delve into.

Gestalt therapy emphasizes personal responsibility and focuses on the individual’s experience in the present moment, the therapist-client relationship, and the environmental and social contexts of a person’s life. It prioritizes holistic understanding and integration of thoughts, feelings, and actions.

There is an emphasis on perception in this therapy, specifically aiming to increase a person’s awareness of themselves at the moment, and through this awareness, personal growth becomes possible.

Gestalt therapists and their clients employ creative and experiential methods to enhance self-awareness and work through various problems they may encounter.

Instead of discussing past experiences, clients are encouraged to experience them in the present and take responsibility for their feelings.

Not clinging to past conflicts and feelings is a fundamental requirement to grow and actualize human potential, according to Gestalt therapists.

Through this therapy, clients learn to become more aware of how their own negative thought patterns and behaviors are preventing true self-awareness and making them unhappy.

Please note this article is meant as a general overview of Gestalt Therapy and should not be taken as professional advice. Seek information from a medical professional if you are considering therapy.

What does Gestalt mean?

The word ‘Gestalt’ does not have a direct translation to English, but it is often interpreted in psychology as ‘pattern’ or ‘configuration.’

Gestalt psychology is a school of thought that looks at the human mind and behavior as a whole rather than as separate entities.

When trying to make sense of the world around us, Gestalt psychology suggests that we do not simply focus on every small component; rather, we perceive the small pieces as elements of more complex systems.

Essentially, Gestalt psychology suggests that the whole is greater than the sum of its parts.

Who developed Gestalt therapy?

Gestalt therapy was developed in the 1940s by Fritz Perls with the help of his wife, Laura Perls. Both were trained in traditional psychoanalysis but were dissatisfied with certain Freudian theories and methods.

This ultimately led them to develop their own system of psychotherapy as an alternative to psychoanalysis. Together, along with others such as Paul Goodman, they developed a style of therapy that was humanistic in nature, focusing on the person and the uniqueness of their experience.

According to the Gestalt psychology of perception, people perceive the whole pattern or configuration rather than the pieces that make it up.

Perls applied this concept to human experience, suggesting that healthy people organize their field of experience into well-defined needs to which they respond appropriately.

Concepts of Gestalt Therapy (the “what”)

Gestalt therapy is grounded in several core concepts that guide both therapist and client toward greater self-awareness, integration, and emotional healing.

Self-Awareness

Fritz Perls believed many psychological symptoms arise from a lack of awareness—of bodily sensations, emotions, and environmental cues.

Gestalt therapy helps clients tune into their present experience through exercises that deepen awareness of how their choices impact health and relationships.

By recognizing the connection between emotional and physical states, clients build self-trust, confidence, and the ability to face life’s challenges more fully.

Here and Now

Rather than analyzing the past or future, Gestalt therapy centers on what the client is experiencing in the present.

This doesn’t deny the past but invites clients to explore memories and emotions as they arise in the moment—especially unfinished conflicts or “incomplete Gestalts.”

Working in the present tense allows clients to access insight and resolution where it’s most available: the here and now.

Context Matters

People cannot be understood apart from their context. Gestalt therapists emphasize the importance of a person’s environment, social relationships, and lived experiences.

They approach each client’s perspective as valid and avoid imposing interpretations, recognizing that even the therapist’s viewpoint is shaped by their own background and biases.

This approach fosters a collaborative, nonjudgmental space for exploration.

Experience Shapes Perception

A person’s past and present experiences influence how they interpret the world. Gestalt therapists acknowledge this subjectivity and invite clients to explore their perceptions without fear of correction.

The goal is not objectivity, but greater awareness of how experience shapes meaning. Empathy, acceptance, and curiosity are central to this relational process.

Facing Painful Experiences

Gestalt therapy provides a safe space to engage with painful memories rather than avoid them.

While such memories may not surface immediately, therapists trust they will emerge when the client is ready to process them.

This gentle, experiential approach allows healing to unfold at the client’s natural pace.

Phenomenological Method (the “how”)

Phenomenology in Gestalt therapy is not just a theory—it’s a way of being with the client.

It means setting aside assumptions, deeply observing what is happening in the present moment, and exploring the client’s experience without trying to interpret or fix it.

This approach invites clients to become curious observers of their own inner world.

Gestalt therapists often use three core phenomenological steps:

1. Bracketing (Epoché): Suspending Judgment

The therapist actively sets aside preconceptions, diagnoses, and theoretical interpretations. This helps them meet the client with openness and curiosity.

Example: Instead of thinking, “This client is anxious because of childhood trauma,” the therapist notices, “I see her wringing her hands—what is she feeling right now as she tells this story?”

This step also encourages the client to suspend their own judgments about their feelings, fostering a non-defensive attitude toward their experience.

2. Describing (Not Interpreting)

Rather than analyzing or labeling an experience, the therapist invites the client to describe it as it is—through sensations, emotions, images, or movements.

Example: A client says, “I feel like there’s a knot in my chest.” Instead of interpreting this as anxiety or grief, the therapist might ask, “Can you stay with that knot—what’s it like? Does it move? Change?”

This anchors the session in the present moment and helps the client connect with felt experience before meaning is imposed.

3. Equalizing (Horizontalization): Giving All Experiences Equal Weight

Rather than privileging one part of the client’s experience (e.g., cognition over emotion), the therapist treats all aspects—sensory, emotional, relational, bodily—as equally valid. This helps uncover connections the client might not notice on their own.

Example: A client talks about feeling “stuck” in a decision. The therapist draws attention to a slumped posture and sigh. “Can we explore what your body might be saying right now?” This integrates somatic experience with cognition and emotion.

Why It Matters

This method slows the process down, enabling deeper awareness. Rather than chasing insight, clients often stumble upon it organically when they stop trying to figure things out and start experiencing themselves more fully.

Gestalt therapy Techniques (the “tools”)

Gestalt therapy uses exercises and experiments in both individual and group settings to increase awareness and promote emotional healing.

Exercises are structured practices aimed at eliciting emotion, insight, or action.
Experiments arise organically during therapy and are used to explore specific conflicts, behaviors, or experiences in real time.

Together, these tools support the client’s understanding of the here and now.

Empty Chair

This well-known technique invites the client to engage in a dialogue with an imagined person or part of themselves (e.g., a critical voice or past self) seated in an empty chair.

By voicing both sides of the internal or external conflict, clients access deeper emotions, clarify thoughts, and reconnect with disowned parts of themselves.

It’s widely used beyond Gestalt therapy due to its effectiveness in enhancing self-awareness.

Two-Chair Dialogue

A variation of the empty chair, the two-chair technique involves physically switching between two chairs to express opposing perspectives or internal voices.

This back-and-forth roleplay helps clients:

Understand both sides of an inner conflict
Gain perspective on interpersonal dynamics
Make difficult decisions with greater clarity

It fosters empathy and integration by externalizing and embodying internal tensions.

“I” Statements

Language is a tool for ownership. Gestalt therapy emphasizes the use of “I” statements to encourage clients to take personal responsibility for their feelings and actions.

Instead of “It made me feel angry,” the client says, “I feel angry.”

By removing distance from emotions, clients become more aware of their inner world and more empowered in how they respond to it.

Confrontation

Once a central technique in Gestalt therapy, confrontation is now used more selectively. It involves the therapist directly addressing discrepancies between the client’s words, behaviors, or emotions.

While it can spark growth by highlighting stuck patterns, some clients may find it too intense. Today, therapists often use gentler, more collaborative approaches to support change.

Body Language Awareness

Gestalt therapists closely observe posture, gestures, and facial expressions—often asking clients to explore their meaning.

Example: “I noticed you placed your hand on your chest—what are you feeling in that moment?”

Clients may be invited to give voice to body parts or expressions, bringing unconscious reactions into awareness and integrating emotional and somatic experience.

Exaggeration

When clients struggle to articulate feelings, therapists may ask them to exaggerate a gesture or repeat it several times.

This can:

Bring hidden emotions to the surface
Clarify the internal meaning of the behavior
Strengthen connection to the present moment

Locating Emotions in the Body

Clients are often asked where they physically feel emotions (e.g., tension in the shoulders or a lump in the throat).

Identifying bodily sensations helps:

Anchor emotions in real-time experience
Increase emotional regulation
Build trust in the body’s signals

Creative Activities

Gestalt therapy may also incorporate expressive methods such as painting, drawing, or sculpting.

These nonverbal techniques can:

Bypass mental defenses
Deepen emotional expression
Reinforce present-moment awareness

Anything that moves beyond traditional talk therapy—when used with intention—can serve as a healing experiment in Gestalt work.

How effective is Gestalt Therapy?

Who It Helps

Gestalt therapy supports individuals dealing with:

Common mental health issues like anxiety, depression, low self-esteem, and relationship difficulties
Challenges in self-efficacy
Physical symptoms (e.g., migraines, colitis, back pain)

It’s especially effective for those motivated to enhance self-awareness and explore their role in personal well-being.

Evidence of Effectiveness

While the research base is limited, findings from small-scale and targeted studies are promising:

A systematic review of 11 studies conducted over 12 years found that Gestalt therapy improved group conduct—not only for clinical issues but also for broader social functioning (Raffagnino, 2019).
Gestalt therapy increased self-efficacy in divorced women after 12 sessions, compared to a control group (Saadati & Lashani, 2013).
The therapy significantly improved happiness levels in elderly adults, indicating its potential to enhance positive emotions in older populations (Saadati et al., 2013).
It was shown to reduce test anxiety in school-aged children, supporting its use in educational and youth-focused contexts (Hajihasani et al., 2012).
A study on anxious parents in Hong Kong found that, after four weeks, participants showed reduced anxiety, less avoidance of inner experiences, and greater self-kindness—although self-judgment remained unchanged (Leung & Khor, 2017).
An integrated approach combining Gestalt and cognitive therapy significantly improved quality of life (physical, emotional, social, and environmental dimensions) for war veterans (Sadeghi et al., 2012).
One study found some improvement in depression symptoms, though results were not statistically significant (González-Ramírez et al., 2017).

Despite these positive findings, most studies involved small samples, and long-term follow-up data are limited. Overall, more rigorous and large-scale research is needed to establish Gestalt therapy’s effectiveness across diverse populations.

Limitations & Considerations

Limited empirical research: The experiential and context-sensitive nature of Gestalt therapy makes it hard to standardize and measure outcomes.
Inferior for developmental theory: Lacks comprehensive frameworks for human development compared to other therapies.
Intensity and therapist experience: Techniques like confrontation may overwhelm some clients, and success often depends on therapist training and maturity.
Mixed comparative results: While some studies show parity with CBT, conclusions are restricted by small sample sizes.

Gestalt Therapy vs Other Major Therapies

Psychodynamic Therapy: Emphasizes exploring past experiences and unconscious conflicts, whereas Gestalt therapy stays in the here-and-now. Psychodynamic techniques are talk-based (free association and interpretation), in contrast to Gestalt’s experiential exercises in session. The therapist is less directive, acting as an interpreter rather than actively engaging the client as in Gestalt.
Cognitive Behavioral Therapy (CBT): A present-focused, structured approach to changing thoughts and behaviors. Unlike Gestalt’s free-flowing style, CBT sessions follow a set agenda (often with homework tasks). The CBT therapist is more directive and coach-like, whereas a Gestalt therapist guides awareness through creative exercises (e.g. the empty-chair roleplay technique).
Person-Centered Therapy: Focuses on the client’s current feelings and personal growth, similar to Gestalt’s present focus. However, person-centered therapy is completely non-directive and technique-free, relying on empathy and unconditional positive regard. This contrasts with Gestalt’s use of active interventions and guided self-exploration.
Behavior Therapy: Centers on changing behavior through conditioning techniques like exposure or reinforcement. It is more directive and goal-oriented than Gestalt, prioritizing observable behavior change over self-awareness. The therapist in behavior therapy functions like a trainer, in contrast to Gestalt’s experiential, awareness-focused approach.

Do you need mental health support?

USA

Contact the National Suicide Prevention Lifeline for support and assistance from a trained counselor. If you or a loved one are in immediate danger: https://suicidepreventionlifeline.org/

1-800-273-8255

Contact the Samaritans for support and assistance from a trained counselor: https://www.samaritans.org/; email jo@samaritans.org.

Available 24 hours a day, 365 days a year (this number is FREE to call):

116-123

Rethink Mental Illness: rethink.org

0300 5000 927

References

Dissociative Disorders. (Jul 05, 2021). 2021 Traumadissociation.com. Retrieved Jul 5, from http://traumadissociation.com/dissociative.

Dissociative Identity Disorder. (Jul 05, 2021). Traumadissociation.com, Retrieved Jul 5, 2021, from h

González-Ramírez, E., Carrillo-Montoya, T., García-Vega, M. L., Hart, C. E., Zavala-Norzagaray, A. A., & Ley-Quiñónez, C. P. (2017). Effectiveness of hypnosis therapy and Gestalt therapy as depression treatments. Clínica y Salud, 28(1), 33-37.

Hajihasani, M., Sadei, P.E., Jafari, N. H., Rostami, K., & Pirsaghi, F. (2012). The effectiveness of active music therapy and Gestalt therapy in decreasing test anxiety.

Hender, K. (2001). Is Gestalt therapy more effective than other therapeutic approaches. Southern Health/Centre for clinical effectiveness./Monash Institute of Health Services Research, Melbourne.

Leung, G. S. M., & Khor, S. H. (2017). Gestalt intervention groups for anxious parents in Hong Kong: A quasi-experimental design. Journal of Evidence-Informed Social Work, 14(3), 183-200.

Raffagnino, R. (2019). Gestalt therapy effectiveness: A systematic review of empirical evidence. Open Journal of Social Sciences, 7(6), 66-83.

Saadati, H., & Lashani, L. (2013). Effectiveness of gestalt therapy on self-efficacy of divorced women. Procedia-Social and Behavioral Sciences, 84, 1171-1174.

Saadati, H., Younesi, J., Foroghan, M., & Lashani, L. (2013). Effectiveness of gestalt therapy on happiness of elderly people. Iranian Journal of Ageing, 8(2), 7-15.

Sadeghi, S., Ghaderi, Z., & Jahedi, S. (2012). The effectiveness of gestalt therapy and cognitive therapy on improvement of life quality of war veterans. Armaghane danesh, 16(6), 0-0.

Strümpfel, U. (2006). Research findings on Gestalt therapy. Cologne, Edition Humanistische Psychologie [http://www. therapie-der-gefuehle. de/].

Suchitra, S., Rajeswari, H., Indira, A., & Kalavathi, B. (2016). Effectiveness of gestalt therapy on level of alcohol dependence among adults in selected villages, Nellore. IJAR, 2(8), 784-93.

Gestalt Therapy: Definition, Types, Techniques, and Efficacy