Key Differences Explained:
When it comes to choosing the right form of therapy, understanding the differences between various approaches can help you find the one that best suits your needs. Two popular forms of therapy are Gestalt therapy and Cognitive Behavioural Therapy (CBT). While both aim to help individuals achieve personal growth and emotional well-being, they differ in their methods, philosophies, and goals.
In this post, we’ll break down the key differences between Gestalt therapy and CBT to help you better understand each approach.
1. Focus on Present vs. Thought Patterns
- Gestalt Therapy: Gestalt therapy is centred on the present moment. It emphasises living in the “here and now,” helping clients become more aware of their current thoughts, feelings, and bodily sensations. The goal is to help individuals experience and process their emotions in real-time, enabling them to understand how they interact with themselves and others in the present.
- CBT: In contrast, CBT focuses on the thought patterns that contribute to negative emotions and behaviours. It is based on the idea that our thoughts directly influence how we feel and act. The aim is to help individuals recognise distorted thinking, challenge negative beliefs, and replace them with healthier thought patterns to improve emotional well-being.
2. Emotional Experience vs. Cognitive Restructuring
- Gestalt Therapy: Gestalt therapy places a strong emphasis on emotional experience. The therapist encourages clients to fully express and experience their emotions, both positive and negative. By doing so, clients can resolve unresolved feelings or “unfinished business” that may be holding them back. The therapy is often experiential, using techniques such as role-playing or the “empty chair” to explore emotions.
- CBT: CBT, on the other hand, is more focused on cognitive restructuring—the process of changing unhelpful or distorted thinking patterns. CBT therapists teach clients practical tools and techniques to identify irrational thoughts and challenge them, leading to more balanced and realistic ways of thinking. Emotional change in CBT is achieved by first altering thought patterns, rather than focusing on the experience of emotions themselves.
3. Personal Responsibility vs. Problem-Solving
- Gestalt Therapy: Gestalt therapy encourages individuals to take personal responsibility for their feelings and actions. Rather than blaming external factors or other people, clients are taught to recognise their own role in how they experience situations. This leads to a greater sense of empowerment, as clients learn that they have the ability to shape their own experiences and outcomes.
- CBT: While CBT also encourages personal responsibility, it is more focused on problem-solving. The therapy is goal-oriented and structured around specific issues or challenges, such as anxiety, depression, or phobias. CBT therapists work with clients to set clear goals, and sessions are often highly structured to help individuals develop coping strategies to manage specific problems.
4. Holistic vs. Structured Approach
- Gestalt Therapy: Gestalt therapy takes a holistic approach, integrating the mind, body, and emotions. It recognises that emotional experiences are often expressed physically (e.g., tension, posture) and encourages clients to explore the connection between their mental and physical states. Gestalt therapy sessions are typically unstructured, allowing clients to freely explore their emotions and experiences as they arise during therapy.
- CBT: CBT is more structured and focused on specific outcomes. Sessions usually follow a clear format, with each session addressing a particular issue or goal. Homework assignments, such as journaling or thought records, are often used to help clients practice techniques learned during therapy outside of sessions. CBT typically follows a shorter, time-limited format (e.g., 12-20 sessions), focusing on teaching clients skills they can use independently after therapy.
5. Exploration vs. Practicality
- Gestalt Therapy: Gestalt therapy is largely about exploration. Clients are encouraged to explore different aspects of themselves, their relationships, and their environments. The emphasis is on self-awareness and personal growth through direct experience, rather than fixing or solving a problem immediately. It’s a more open-ended, introspective approach, where clients discover insights through dialogue and creative exercises.
- CBT: CBT is practical and solution-focused. It is designed to provide clients with tools to manage symptoms or overcome challenges efficiently. The focus is on solving current problems by changing negative thinking patterns and behaviours. CBT is particularly well-suited for conditions like anxiety, depression, and obsessive-compulsive disorder (OCD), where specific changes in thinking and behaviour can lead to measurable improvements.
Which Therapy is Right for You?
Choosing between Gestalt therapy and CBT depends on your individual needs and preferences. Here’s a quick summary to help guide your decision:
- Gestalt Therapy might be right for you if:
- You want to focus on self-awareness and personal growth.
- You prefer a therapy that explores your emotions and experiences in the present moment.
- You are interested in a more holistic approach, integrating your mind, body, and emotions.
- You are open to creative, experiential techniques such as role-playing or mindfulness.
- CBT might be right for you if:
- You want to address a specific issue or problem, such as anxiety or depression.
- You prefer a more structured, goal-oriented approach.
- You want practical tools and techniques to help manage symptoms in daily life.
- You’re looking for a time-limited therapy with a clear focus on cognitive and behavioural changes.
Conclusion
Both Gestalt therapy and CBT offer valuable paths to emotional healing and personal development, but they work in very different ways. Gestalt therapy is more about exploration, emotional awareness, and holistic self-discovery, while CBT focuses on practical problem-solving through changing negative thought patterns.
Consider your therapy goals and preferences when choosing the right approach. If you’re unsure, speaking to a therapist who offers both modalities can help you decide which is the best fit for your needs.
