Gestalt therapy that emphasizes experiences and emotions

On a journey to find yourself, cherish your experiences and emotions

Introduction: Listen carefully to the voice of your heart

In your daily life, do you ever suddenly ask yourself, "Is this really okay?" Work, family, love, relationships... As I take on a variety of roles and spend my time busy, I find myself unable to understand my true feelings and desires. You may feel as if your heart's compass has been lost.

In such cases, Gestalt therapy is a compass that will guide you to your destination of "personality."

Gestalt therapy is one of the psychotherapy that was born in the 1950s, and it values ​​your experiences and emotions in the "here and now" more than anything else. Rather than being caught up in anxiety about past events and futures, we aim to listen carefully to the signs that come from our mind and body right now, and to gain a deeper understanding of ourselves.

In this article, we will explain in more detail and more in detail, from the basic concepts of Gestalt therapy to specific techniques, as well as tips to incorporate into your daily life. Just like a tour of the mind, start a journey together to travel through your own inner world and discover yourself, unseen.

Green

I'm interested in Gestalt therapy because I want to take good care of myself.

The core of Gestalt therapy - deepen your self-understanding through experience

Feel it with your mind and body, not your head

What makes Gestalt therapy so different from other psychotherapy is that it places emphasis on "experience" with the mind and body, rather than "analyzing" with the mind.

For example, let's say you have a problem that "for some reason, I always get irritated." In traditional psychotherapy, people try to analyze things in their heads, such as, "Why are you feeling annoyed?" and "Is there a reason for this in the past?" However, in Gestalt therapy, first focuses on your physical sensations by stating, "Where do you feel irritated in your body now?" and "How do you feel?"

This may lead to you to notice specific physical sensations such as, for example, "My chest feels tight" or "My shoulders are stiff." In this way, by experiencing emotions through our bodies, we can realize our true feelings deep inside, which we cannot realize by thinking in our heads.

It's like Zen or meditation that focuses on you.

Donbei

Why is "here and now" important?

We sometimes learn from past experiences, and sometimes we plan for the future. However, with Gestalt therapy, if you are too trapped in the past or future, you will lose sight of the present.

Past events certainly affect us, but they cannot be changed. Also, the future is not happening yet, so no matter how much you worry, it won't become a reality. In Gestalt therapy, we believe that it is important to focus on the moment of "here and now" and to accept yourself as you are, rather than being consumed by past events and 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 to meet new people. At this time, rather than delving into the wounds of the past and analyzing them, we focus on our current emotions and physical sensations, such as, "How are you feeling now?" and "What is your body feeling tense?", and we find an opportunity to be free from past trauma.

By focusing on "here and now," we can notice the various sensations we feel through our five senses (vision, hearing, smell, taste, touch). And through this feeling, you can learn about your true feelings and desires.

George

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

A unique perspective on Gestalt therapy - Understanding the wholeness

Gestalt therapy sees us as a "all-out unity" rather than as a collection of disjointed parts. This "group" is called "Gestalt" in German.

For example, let's say that a woman has the trouble of "working efficiently, but then losing confidence as soon as she gets into love." In Gestalt therapy, instead of looking at this woman in two ways: someone who can do her job and someone who is not confident in her love life, how are each of them connected? Overall, what kind of gestalts are they formed? Let's look at it from that perspective.

By looking at it as a whole, we can understand our own complexities and grow into a more integrated person.

Changes that can be achieved through Gestalt therapy - realizing the growth of your mind

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

Deepen self-understanding - Meet someone you don't know yet

Through Gestalt therapy, you will be able to discover yourself that you have never noticed before. It feels like finding a treasure that lies deep inside your heart.

For example, you may find that a woman who always "fits people" actually has a strong desire to "express her own opinions." Or you may find that people who are always trying to "meet the expectations of others" actually want to "live at their own pace."

In this way, by deep understanding of our emotions and desires, we will be able to discover treasures called "personality" and choose a way of life that is more unique to us.

Brown

It's suitable for relieving trauma

Improve your self-esteem - Love yourself as you are

In Gestalt therapy, both "good feelings" and "bad feelings" are accepted as part of your precious self. Past failures and trauma are also seen as important factors that shape the person you are now. It's like patchwork, and I think of it as a combination of various experiences that make me who I am today.

In this way, when you can accept yourself as you are, your self-esteem will increase. And by becoming truly aware that "it's okay to be like this", you will be able to live your life more proactively.

Improve your relationships - Build better communication

Once you can 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 mental translator, you'll be able to understand the feelings hidden behind the other person's words.

For example, when your partner is always in a bad mood, you can imagine the feelings behind it (for example, loneliness and anxiety), which will help you respond more appropriately. Furthermore, by being able to express your feelings honestly, you will be able to build better relationships.

Improve stress tolerance - Develop the ability to control emotions

Through Gestalt therapy, you will develop the ability to control your own emotions. It's like doing mental muscle training, and you'll be able to navigate the waves of emotions and respond more flexibly.

When you feel stressed, rather than ignoring it or forcing yourself to restrain it, you will first be able to recognize and accept it. And by understanding those emotions and dealing with them properly, you will be able to reduce stress and lead a more peaceful day.

Specific techniques for Gestalt therapy - Promote self-transformation through stretching in the mind

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

Utilizing the empty chair method (empty chair) - A dialogue between the mind

The empty chair method is one of the most representative techniques of Gestalt therapy. We interact with the empty chair in front of us, as if there was someone (or another aspect of ourselves).

For example, try talking to an empty chair about gratitude that you couldn't tell your mother in the past. Alternatively, let yourself sit in each chair and have the two aspects of yourself: the person you always get panicked and the person you want to relax.

This technique allows you to express the various emotions and desires within yourself, just like in theater, and to release the emotions you normally repress in a safe place and deepen your understanding.

Pon

It's psychotherapy for enlightenment, and I'm interested.

Practice the experience right now - sharpen your five senses

The therapist will focus on the "here and now" that the client is experiencing, encouraging them to focus their attention on their emotions and physical sensations. It's like a Zen training, sharpens your senses and concentrates on the experiences of the moment.

For example, we encourage clients who are experiencing anxiety by asking them, "What do you feel?", "What are you nervous about your body?" and "Can you hear any sounds?" and urge them to capture their emotions through their five senses.

In this way, you can gain deeper awareness by experiencing emotions not only through words but through the five senses.

Utilizing dream analysis - Receive messages from the heart

In Gestalt therapy, rather than interpreting dreams as symbols, the characters and objects that appear in the dream are seen as "part of oneself." You will experience the events in your dreams, as if deciphering the emotional message that a dream sends.

For example, let's say in your dream you get lost in a strange place. At this time, rather than thinking, "Why did you get lost?", you can ask yourself, "How do you feel when you feel lost?", and you can gain a deeper understanding of the message your dream is trying to convey.

Hana

It's amazing that you can incorporate it into your everyday life and get information about your subconscious.

Tips for incorporating Gestalt therapy into your daily life and habits to cherish yourself

Gestalt therapy is a useful concept not only in the therapy space, but also in everyday life. By incorporating it into your daily life like a nutritional supplement for the mind, you can develop a healthier and more prosperous mind.

Keep an emotional diary - Listen to your heart's voice

Make time to focus on your emotions every day, even if it's just a little time. For example, it would be a good idea to keep an emotional diary and write down what you felt that day.

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

Focus on your body sensations - find signs of your mind

When you feel stressed, you will feel tension or discomfort somewhere in your body. Observe carefully, as if you were to find the SOS signs of your mind sent by your body.

For example, if you feel stiff shoulders, you can connect with your emotions by asking yourself, "How tight are you?", "Maybe you're holding back something?" or "What kind of posture do you have to be stiff when you're in?"

Be aware of "unfinished experiences" - release past emotions

If you feel that past events still have feelings that have not yet been resolved, don't overlook them. Handle past emotions carefully one by one, just like you're organizing your closet in your mind.

For example, if you remember a past failure and feel a heart-wrenching sensation, ask, "Why do they still hurt?", "What emotions are still there?", "How can I heal those feelings?" and treat them politely.

Don't blame yourself - let go of perfectionism

We sometimes blame ourselves for being too hoping for perfection. However, every human being fails and is not perfect. Treat yourself kindly like your best friend.

By letting go of perfectionism and accepting your imperfect self, you will feel more at ease and you will be able to live your life more like you.

Fukutomi Kazutaka

This is the information I need, as I am full of worldly desires. Thank you, thank you　

Find your own way of life - Follow the compass of your heart

Gestalt therapy is a reliable ally for finding the treasure of "personality" that lies deep inside your heart and for living a fulfilling life. It will show you the direction you need to go, just like a compass of your heart.

Of course, you don't have to try and solve everything on your own. If necessary, it is also important to get the support of a trusted therapist.

The important thing is to listen carefully to your emotions and accept yourself as you are. And continue to pursue a life that is unique to you.

I sincerely hope that this article will help you begin your "trip to find yourself" and that your life will shine even more. Trust yourself and take a step forward.

Shokey Hayashi

Exorcist/Radionics Technique Researcher

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Born in Aomori Prefecture in 1965, he has been suffering from troubles, illnesses and injuries caused by spiritual phenomena since childhood. However, one day, when he was 20 years old, he attended an event, had a mysterious experience at the venue, and was hit by lightning energy from the heavens, as if piercing the spinal cord from his brain, and his psychic abilities blossomed. He then began studying psychology and psychiatry, and now he has combined psychiatry and consciousness engineering. Established "Radionics exorcism" using our own radionics techniques. "It's possible to treat your fortune" beyond exorcism, memorial service, and healing.