Empty Chair Technique: What It
Is and How It Helps
Though occasionally emotionally intense, the empty
chair technique is a therapeutic tool that may help
some cope with grief.
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Talk therapy is a cornerstone of many mental health practices. The “empty
chair technique” is a specific method used as part of talk therapy.
When the empty chair technique is used in therapy, people imagine a
specific person — or an aspect of themselves — is in the room, “sitting” in
an empty chair.
This technique allows people to investigate personal roots of emotional
distress that may have been formed in the past. It is also used to examine
one’s self-perception and behavior that may lead to certain
beliefs, negative self-talk, or other emotional challenges.
Popularized by Gestalt therapists, the Gestalt school generally focuses on
experiencing emotions in the present to understand how past and present
environments affect emotional well-being.
Engaging in an empty chair session can often be emotionally intense. Still, it can
help people achieve closure, a more positive frame of mind, and heal from grief.
What is the empty chair technique?
The empty chair technique, also called the “two-chair technique” or simply
“chairwork,” is a therapeutic method used in talk therapy. Its objective is
to start a “conversation” with parts of oneself or individuals from a person’s
past or present.
During an empty chair session, a person may speak to an individual or an
aspect of themselves they imagine sitting in the empty chair. Sometimes,
the person will then switch places, taking on the role of that aspect or
person.
The idea behind the empty chair technique is to resolve conflict, specifically
by increasing awareness in the present moment.
Origins of the empty chair
technique
The empty chair technique was popularized by Gestalt therapists, but it
was first developed and demonstrated by Jacob Levy Moreno, a student of
Sigmund Freud’s, in 1921.
Moreno objected to the reflective nature of psychotherapy and opted to
develop a technique focused more on active engagement. In the following
years, he used the empty chair technique in group contexts termed
“psychodrama.”
Gestalt therapists
Founded by Fritz Perls, the Gestalt school built on Perls’ theories that
emotional challenges are to be handled in the “here and now.” These
pioneering psychologists believed that in some cases, one had to re-
experience traumas to heal from them.
Gestalt therapists were the first to use the empty chair technique in a one-
on-one context.
The core components of the empty chair technique are:
exploring emotion
movement between chairs
dialogue with another, either in imagining another person or an
aspect of oneself
In some cases, the method can involve several chairs. A person with
negative thoughts about themselves may place those automatic negative
thought patterns into an empty chair as they arise, giving the person a new
perspective. Although experiencing emotions in the present moment is
central to Gestalt therapy, practitioners of this technique emphasize that
the individual is always understood in a context including their past and
present environments and experiences.
Who is the empty chair technique
best for?
Gestalt therapy emphasizes re-experiencing events and interactions that
may be at the root of emotional distress. The best candidates for this kind
of therapy are people who may be open to a potentially intense therapeutic
experience.
The empty chair technique may have broad application, but it’s not suitable
for everyone.
Two experts on the empty chair technique, Scott Kellogg and Amanda
Torres, stated in a 2021 publication that the method might be most helpful
for people with:
depression
anxiety disorders
interpersonal mistreatment
grief
personality disorders
socially induced trauma
inner conflict
self-hatred
Research has demonstrated the effectiveness of the empty chair technique
in specific use cases. A 2020 study of 12 people with depression who
participated in the empty chair method as part of compassion-focused
therapy found that it helped to change how the participants related to
themselves. A 2014 study of Bosnian women who had lost husbands in war
found that Gestalt empty chair therapy and group therapy effectively improved
symptoms of certain mental health conditions.
Empty chair technique steps
The steps of the empty chair technique depend on the individual therapist
and the person participating in therapy. Before you start Gestalt therapy or
engage in an empty chair session, you may want to ask the therapist how
they typically conduct a session. Some basic steps may form the basis of
most empty chair sessions in therapy.
Step 1: Identifying the ‘object’
Through discussion with the therapist or counselor, you might identify
whom or what you’d like to speak with in an empty chair dialogue. For
example, your therapist may recommend a conversation with a
metaphorical “emotional wall” that appears at certain times. Or, they may
suggest talking to someone who has passed on near or around the
anniversary of their death.
Step 2: Conducting the dialogue
With the therapist’s help, you could talk to the aspect of yourself or the
person you imagine being in the empty chair. If the object is an aspect, you
might play that role and answer your questions. For example, in the case of
the “emotional wall,” your therapist might ask why you appear and what
would happen if you did not.
Step 3: Switching places
Often, you will switch places and play the opposite role with the person or
aspect you’re talking to. The way this manifests depends on your goals in
therapy. Some people may want to:
work through unresolved feelings
find closure after a traumatic event
cope with grief
Step 4: Assessment and discussion
After an empty chair session, your therapist may want to debrief with you. You
may be encouraged to discuss the conversation and how you felt.
Possible effects of empty chair
technique
The empty chair technique may help you resolve emotional issues that
have roots in your past or involve a person currently in your life.
Some possible positive effects of the method include:
finding closure on a past difficult relationship
reducing harmful thoughts toward yourself
experiencing greater insight into your own feelings
Like all forms of therapy, the empty chair technique may not work for
everyone.
You may not receive the emotional benefits you seek. It’s possible your
therapy could help you achieve peace, but in the process, cause you to
experience a negative domino effect on your family relationships. You may
have to adjust how you function in life, which may be a new source of stress
or unexpected challenges.
Before you begin Gestalt therapy or engage in an empty chair session, it may be
beneficial to talk with your therapist about possible outcomes for you.
Next steps
The empty chair technique is sometimes considered a more intense
therapeutic experience. Yet, this method can be a powerful tool in therapy
for helping people process past trauma, cope with grief, and find closure
from emotionally troubling experiences. Seeking support for mental and
emotional health is often the first step to improving your well-being. Talking
with a therapist or a counselor trained and experienced in the empty chair
technique is often the best starting place if you think you might benefit from
it.
You may want to research mental health professionals first. Interviewing
potential therapists and asking questions about their methodology and
training can be helpful before beginning a counseling relationship. If you’re
ready to reach out for help and potentially give the empty chair technique a try, you
can visit the American Psychological Association’s psychologist locator.
