Methods · Method

Gestalt-derived

Awareness and experiential practices inspired by Gestalt therapy; sensitive use requires review.

• Try Doing Something Differently Than You Usually WouldTry doing something differently than you usually would. For example, if you’re usually quiet in groups, speak up. Notice how it feels to step outside your norm.
• Use Your Tracker to Log Meaningful Events or Decisions as They HappenUse your tracker to log meaningful events or decisions as they happen. Reflect on why they stood out to you and how they shaped your day. Over time, review your entries to see how
• Imagine Having a Conversation with Someone Important in Your Life (past or Present), TellingImagine having a conversation with someone important in your life (past or present), telling them what you feel and think, or ask them for advice.
• When You Feel Something Intense, Say ‘I Feel [emotion] Because of [situation]When you feel something intense, say ‘I feel [emotion] because of [situation].’ Don’t push it away—own it fully and feel it.
• Imagine Different Parts of You (like the ‘inner Critic’ or ‘playful Self’) Having aImagine different parts of you (like the ‘Inner Critic’ or ‘Playful Self’) having a chat. What do they have to say? Let them express themselves without judgment.
• Pause, Take a Deep Breath, and Ask Yourself, ‘what Am I Feeling Right NowPause, take a deep breath, and ask yourself, ‘What am I feeling right now?’ Focus on being fully present and aware of yourself in this exact moment.
• Notice Where in Your Body You Feel Stress, Joy, or Any Other EmotionNotice where in your body you feel stress, joy, or any other emotion. Try to relax or breathe into those areas and see what comes up.
• Think of Any Old Grudges, Unresolved Issues, or Unsaid ThingsThink of any old grudges, unresolved issues, or unsaid things. Take a step towards resolving one, even if it’s just writing it down to process.