Key Takeaways
The empty chair technique is a key component of Gestalt therapy. It can help clients increase self-awareness, address unresolved emotions, enhance self-compassion, and more.
Also known as “chairwork,” with this technique, a client sits across from an empty chair in therapy. They picture someone sitting in the chair and speak to that person out loud.
The empty chair technique can help people address many different types of emotional concerns. But it is often used to help people process “unfinished” interpersonal business and express their needs and wants in a safe space.
Have you ever felt a sense of relief after expressing your thoughts or feelings out loud? Many people do. But, it’s not always easy to express our thoughts to other people. It can be difficult to find the right words to describe our experiences, and it isn’t always safe to communicate directly. Often, the people we want to hear us might not be ready or willing to listen. Or we might worry that discussing certain memories might be too painful, so we avoid them altogether. These challenges can cause us to bottle up our emotions instead of expressing them.
But thanks to a therapeutic approach called the empty chair technique, you can learn to give voice to important thoughts and feelings in a healthy way.
What is the empty chair technique?
The empty chair technique is a core part of Gestalt therapy. Also called “chairwork,” it involves sitting across from an empty chair and imagining someone or something in it.
Often, this is a significant person in your life — like a parent, partner, or someone with whom you have unresolved conflict or “unfinished business.” Other times, it might represent something symbolic, like your inner critic, a painful memory, or a part of yourself.
With guidance from the therapist, you then speak directly to the imagined person or part, creating a dialogue that helps you explore and process your thoughts and emotions. The goal is to process unresolved feelings, gain new perspective, and move toward healing and closure.
Step-by-step guide for the empty chair technique
If you’ve never experienced the empty chair technique, it’s important to know that it can bring up strong emotions and should be done with the support of a mental health professional. While each therapist has their own approach, most follow a similar framework.
Here are the basic steps many providers use:
Preparing: Your therapist will ensure that you’re ready to engage in the empty chair technique before you begin. This can be challenging emotional work, and you can decide together if it’s something you wish to explore.
Reviewing the process: Before you begin, your therapist should clearly explain each step of the process and the reason behind each step. They’ll also set some expectations about what you might feel during the experience and how it might help you meet your goals.
Setting up: Once you decide that you’d like to experiment with the empty chair technique, your therapist will set up two chairs facing each other in their office. You’ll sit in one, and the other will remain empty. If you’re meeting with your therapist virtually, they may encourage you to bring a second chair to your next session if you are able.
Choosing who or what will occupy the empty chair: Your therapist will help you select a focus for the session and who or what will sit in the empty chair. Remember, it could be a person, a part of you, or something symbolic.
Beginning the conversation: Next, you’ll start to speak directly to the imagined individual or whatever you’re picturing in the empty chair. You can express your feelings, thoughts, needs, or whatever feels important to share.
Switching chairs: Sometimes, your therapist may encourage you to switch to the other chair and respond with what you believe might be the other person’s perspective. This is called the two-chair technique, and it can help you foster empathy for the other person.
Wrapping up: As the session comes to a close, your therapist may ask you to reflect on the experience. They may ask what came up for you, what you noticed, and what you learned. They might also encourage you to explore how you feel about yourself and the person or symbol you pictured in the empty chair.
How does the empty chair technique work?
Now, if you’re wondering what it would be like to talk to someone who isn’t really there in the presence of your therapist, you’re not alone. It can definitely be a little awkward at first, but it gets easier. Let’s explore what this might look like in practice.
Perhaps a parent is attending therapy because of a volatile relationship with their teenage son. They realize that they aren’t in control of their anger, and this is keeping them from being the parent they want to be.
In an empty chair session with their therapist, the parent might choose to imagine their child sitting across from them. They would express the many challenging emotions they’re experiencing and tell their child how they feel about their current dynamic. The therapist might encourage the parent to express what they want the child to know and what they hope they can change in the future.
Giving words to these inner thoughts and feelings might be difficult for the parent. However, the empty chair technique can help them address unresolved issues, enhance their self-awareness, and develop greater compassion for themselves and their child.
What is the empty chair technique used for?
The empty chair technique can help people address unresolved interpersonal issues and improve their mental health. As part of a greater Gestalt therapy framework, it can:
Encourage self-awareness and self-acceptance
Help you stay grounded in the present moment
Improve coping skills and self-regulation
Support behavior change
Address negative emotions that might be impacting relationships
Help you live with greater authenticity, empathy, and compassion
Which therapeutic approaches use the empty chair technique?
In addition to being a key part of Gestalt therapy, the empty chair technique can also be used in other therapeutic approaches. For example, therapists can integrate it into cognitive-behavioral therapy (CBT). CBT can help treat a wide variety of mental health conditions among diverse populations. When CBT practitioners use the empty chair technique, it’s called cognitive behavioral chairwork (CBC). CBC has been shown to help people interrupt distressing thought patterns, increase cognitive awareness, enhance self-compassion, and regulate their emotions.
Another benefit of the empty chair technique is its flexibility and adaptability for different environments. Research shows that you don’t have to attend therapy in person to benefit from chairwork. Therapists can use the technique remotely to support their clients during teletherapy sessions.
Clinician's take
I often use the empty chair technique when someone has unspoken words or unresolved feelings toward a person who isn’t present — or can’t be. It creates a safe space to release what’s been held inside and begin healing.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Much like writing a letter you may never send, the empty chair technique is a powerful tool for emotional expression and release. When facilitated by a trained therapist, it can help you learn more about yourself, manage uncomfortable feelings, and improve your relationships.
If you’re looking for support on your mental health journey, know that Rula is here to help. You can use our therapist-matching program to find the right provider for your needs in just a few clicks. Our digital platform makes it easy to connect with a therapist who takes your insurance and offers the specialized care you deserve. And when you’re ready, you can make your first appointment as soon as tomorrow.
