What is Gestalt Therapy?

This blog explains a few elements of Gestalt therapy. There is more to say about it, so stay tuned for all ins and outs, you will find it in this blog! 🤩

Projection and Parts

We all project. It’s unavoidable because we need a familiar framework to operate from – in other words, to safely navigate life. Automatically, we form opinions about everything. Sometimes, you’re not even aware of it. Look at your dining table, for example. Can you give it a personality? Maybe that sounds strange. But imagine someone walking in and saying, “What a horrible table! It’s so sharp and hard, an absolute eyesore.” If you picked that table yourself, it might feel completely wrong. To you, someone who eats, works, laughs, and chats at that table, it might feel supportive and warm (because it’s made of wood).

These differences are essential. Just like you can stick things onto your kitchen table, you unconsciously stick thoughts, feelings, and meanings onto everything. From a Gestalt perspective, this opens up possibilities for self-discovery!

Eyesore of a table

Now imagine that you bump into this table five times in three days – despite the fact that it’s been there for years! Coincidence? No. Your subconscious is aware of everything. If you’re in conflict with yourself, it will find ways to point it out. So why are you suddenly bumping into that table? It could mean many things. Maybe your subconscious is trying to tell you that you’re being too ‘rigid,’ which might be sabotaging (business) negotiations. We all have blind spots, especially regarding our own behavior. That’s what makes Gestalt therapy so fascinating! #journeyofdiscovery

What’s Next? What to do with that eyesore of table 🫢

It’s important to recognize that this table is now in your way and that it carries a message for you. But how do you work with that message? Gestalt offers several methods. One option is to close your eyes and direct your palms toward the object (this could be a table, an animal, or a person who triggered you). Then, allow pure love and white light to flow from your hands to the table (or the aggressive dog in your dream, or that annoying neighbor).

This is where it gets interesting. Something might happen – you might feel an emotion rising to the surface. Or maybe you suddenly realize what’s bothering you. Perhaps someone is placing too many demands on you. Maybe an image or memory appears. Take it seriously! You can use that as a starting point for further exploration. 😉

Sadness: What Does It Represent..?

You may feel a sudden wave of sadness. This is valuable! You can bet that this sadness has been stuck in your body for quite some time. Suppressing emotions takes up so much energy… You’re better off feeling them and letting them go! (More on that later 😊)

Alternatively, you might feel anger, pressure in your chest, or a sharp pain in your big toe. The beauty of this process is that anything is possible, and everything has something to tell you on your path to healing.

Sometimes, you might not feel much physically at first, but the object, animal, or person changes in your mind’s eye. Maybe the table becomes wobbly like jelly, the aggressive dog turns into a playful puppy, or the irritating neighbor disappears entirely (though sadly, only in your imagination 😔).

This suggests that you’re dealing with an underdog. Conversely, the symbol might become more rigid – the table sharper, the dog more aggressive, or the neighbour even more unbearable. 😝 That’s a clear sign of a topdog at play.

Where Two Dogs Fight..?

Laura and Fritz Perls introduced the terms ‘topdog’ and ‘underdog.’ A topdog is a domineering inner voice – a belief so deeply ingrained that you follow it no matter what. Not consciously, but from your subconscious. These are often limiting beliefs.

For example, ‘You must always finish your plate.’ This belief, passed down by an authority figure in your childhood, might still dictate your behavior. However, it causes you to ignore your body’s signals repeatedly, which isn’t healthy.

An underdog, on the other hand, is more playful. It often appears as something or someone attacking you in a dream – though that’s less fun in the moment. When you send love to an underdog, you may feel sadness. Embracing the symbol can bring a sense of coming home, as though you’re reclaiming a lost part of yourself. ❤️

Underdogs are often linked to limiting beliefs you adopted to stay connected with your caregivers. For example, if your parents reacted angrily when you were enthusiastically playing, you might have learned: To maintain connection, I must not be too spontaneous or joyful.

Eureka!

When you apply the exercise from this blog, you might uncover valuable insights that allow you to begin healing. Need extra support or guidance? Feel free to reach out! You’ll find my rates and terms on this page.

Summary of the Steps for Identifying a Topdog or Underdog

1. Close your eyes and visualize the object.
2. Direct your palms toward it, either physically or in your mind.
3. Allow white light or pure love to flow from your palms to the symbol.
4. Observe what happens – does the object, animal, or person change? If so, how?
5. Notice your body’s sensations: do you feel anything in your throat, chest, or stomach?
6. If you feel an emotion, breathe into it and stay grounded, especially if it’s intense.

If an intense emotion arises, stay present by observing closely. Where exactly do you feel it? Is it muscle tension or something else? What does it look like? Does it feel like a round stone, for instance? What colour is it? By observing in this way, you activate your prefrontal cortex, preventing yourself from being overwhelmed by the emotion. ❤️

Note: Repeatedly bumping into your table might also indicate physical exhaustion. Your motor skills can suffer when you’re overtired, which could be a sign to slow down. 💕 Once you’re rested, you can reflect on why you felt so drained in the first place.