What Is Gestalt Therapy?
Why your talk therapy might not be cutting it — and what to try instead
If you’ve ever been in talk therapy, you might have experienced this: You sit down, regurgitate all the stuff that’s been swirling in your mind this week, talk about how it’s probably related to your childhood fear of your dad’s explosive anger, and then – ding! – your time is up.
Sure, it’s helpful for a compassionate ear to hear your story and validate your feelings. And even to understand how your childhood experiences are impacting your present-day life. But what’s next? How do you actually change what you’re experiencing?
I’ve been there, baby. I went to talk therapy for years, and it helped! But only so much.
My Gestalt Origin Story
And then came along my Gestalt psychotherapy class in grad school. Our teacher invited us to pair up with a classmate and try an experiment together. My classmate guided me: First, identify a sensation in your body. What does it feel like? How big is it? Does it have a color, a texture, a temperature? How do you feel about it? What do you want this part of you to know? What does this part want you to know?
If this sounds kooky and strange, it was. You know what else it was? Profound. I discovered a calcified network of branches in my chest that made it hard to breathe. I was angry. Why were these branches constricting me so damn tight? And then the branches spoke: They were here to hold me upright, to protect me. Ohhhhh. I asked the branches to relax a bit, and they agreed.
I was shaken and confused. What the hell had just happened?! Did someone just dose me with drugs?!
Nope, it was just the power of Gestalt. I immediately recognized that this was the healing I had been seeking. I was hooked. I found a new somatic Gestalt therapist, decided to study Gestalt therapy at a clinic in San Francisco, joined the Bay Area Gestalt Institute after graduation… and here I am today, a changed person who just really loves Gestalt.
First Things First: What the Heck is Gestalt Psychotherapy?
Gestalt therapy, developed by psychoanalysts Fritz Perls and Laura Perls in the 50s, was founded on Zen Buddhist principles of awareness. Through attention to present-moment experience – thoughts, sensations, and emotions – Gestalt therapy helps people understand themselves more deeply. And once we can understand what’s happening in the moment, we start to understand how to make small changes that begin to have a big impact. Suddenly, life isn’t happening to you; you’re deciding what you want in life and you have the agency to go after it.
This probably sounds pretty abstract, so let me break down a few of the ways that Gestalt therapy is different (and, in my humble and extremely biased opinion, more powerful) than talk therapy.
How Gestalt Therapy Is Different From Talk Therapy
Getting out of your head and into your body.
Most of us are well-trained to live in our heads. We’re hyper-aware of what we’re thinking, and it often seems like those thoughts are reality. But hark! Our bodies contain so much information and wisdom that is here waiting to support us, if only we can slow down and learn to listen. Gestalt therapy often asks us to pay attention, right now, to what is happening in our bodies. Tightness in the chest? Tingling palms? Tears building up behind the eyes? These are all clues that can help us understand what’s happening under the surface, and that – once we attune to them – can help us understand what we need in any given moment.
Focusing on “how” instead of “why.”
Many traditional therapies have focused on identifying why you’re suffering. But, in my experience, most folks already have a pretty good sense that they are struggling with anxiety now because of their hyper-critical mom, their experiences of getting bullied in school, etc. etc. Knowing why doesn’t usually change what’s happening now. In Gestalt therapy, we get curious about how you’re experiencing life in the present moment. Maybe you’ve internalized a critical voice that nags at you throughout your day. Let’s get to know that voice! Why is it so active? What does it need in order to relax? By tending to how you’re experiencing life, we can start to get clear on how to make change.
Letting your experience and wisdom guide the way.
In some styles of therapy, the therapist is the “expert” who has the answers to “heal” the client. While that can feel super alluring if you’re suffering and want a quick fix, it can also be disempowering and, frankly, annoying. In Gestalt therapy, you (aka the client) are the expert of your own experience – you’re the one living your life, feeling your feels – and therefore you’re the one holding the keys to your healing. Your therapist is there to help support you along the way, of course, but the therapy process is focused on helping build your capacity to figure out what you want and need in any given moment. Gestalt therapy helps you learn how to take care of yourself so you can chart your own path going forward.
So Is Gestalt Therapy Right for You?
Different styles of therapy work best for different people, so if your talk / CBT / DBT therapy is working for you, great! (Seriously, no shade on other styles of therapy – I’m clearly obsessed with Gestalt but so many styles of therapy are incredibly useful.)
But, if you’re feeling stuck and you’re curious about something new and unexpected, Gestalt could be a juicy new experiment to try.
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Frequently Asked Questions About Gestalt Therapy
What is Gestalt therapy used for?
Gestalt therapy is helpful for so many different issues: trauma, anxiety, perfectionism, grief, depression, relationships issues, identity exploration… you name it, Gestalt can support it. The beauty of this style of therapy is that it welcomes all parts of you and your experience without judgment. Learning to be present with whatever is arising, to acknowledge it and move through it, is powerful.
How do I find a Gestalt therapist?
In the US, Gestalt therapy isn’t super well-known, so you might have to do a little digging. Option one, of course, is Google: “local city + gestalt therapist.” Therapy directories like Psychology Today and Zocdoc often have advanced search features where you can select therapist specialities. Try looking for Gestalt, somatic, or existential – all these modalities have similar vibes.
How do I know if the therapist I find is right for me?
Once you’ve curated your list of potential therapists, reach out and schedule consultations with a few different people. Ask them questions about how they work, how they believe change happens, and how they can support you with your specific issues. The most important thing in finding the right therapist for you is the vibe! If you two click, schedule a session and let the healing begin.
Do you offer Gestalt therapy in Oakland?
Why yes, I do! If you're in Oakland or anywhere in California and want to explore Gestalt therapy together, I'd love to connect. Schedule a free consultation here.
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Katherine Mancera, Licensed Marriage and Family Therapist, is a Gestalt psychotherapist who sees clients in person in Oakland and online throughout California. She loves working with anxious perfectionists, Latinx, queer, prenatal and postpartum folks. Speak Spanish or Spanglish? Bienvenida!
