What is the Empty Chair Technique?

The Empty Chair Technique is designed to help you explore and express your thoughts and feelings about a particular person or situation. This exercise can provide insight, emotional release, and a path toward resolution. 

1. Identify the Person/Situation: 

Think of someone you have unresolved feelings toward or a situation that is troubling you. This could be a person (e.g., a family member, friend, or colleague) or a part of yourself (e.g., an inner critic or younger self). 

2. Visualize the Empty Chair: 

Imagine this person or aspect of yourself is sitting in an empty chair in front of you. Picture them clearly in your mind. 

3. Begin the Dialogue: 

○ Express Your Thoughts and Feelings: Start speaking to the imagined person as if they were actually there. Use "I" statements to express your thoughts, feelings, and anything you've wanted to say but haven't had the chance to. 

○ Be Honest and Open: There are no right or wrong things to say. This is a safe space for you to express yourself freely. 

4. Switch Perspectives (Optional): 

○ If you feel comfortable, switch roles by imagining you are the person in the chair. Respond to what you said from their perspective. This can help you understand their viewpoint or reveal new insights. 

5. Reflect on the Experience: 

○ After the dialogue, take some time to reflect on what you said and how you felt. Consider any new insights or emotions that came up during the exercise. 

Empty Chair Technique Questions: 

1. Who did you place in the empty chair? 

(Person, situation, or part of yourself) 

2. What did you say to the person in the chair? 

(Summarize your dialogue) 

3. How did it feel to express these thoughts and feelings? 

(Describe your emotional experience) 

4. If you switched perspectives, what did the person in the chair say in response? (Summarize their imagined response) 

5. What insights or new understandings did you gain from this exercise? (Reflect on any realizations or perspectives) 

6. How might this exercise help you in resolving this issue or relationship? (Consider any next steps or changes in approach) 

Next Steps: 

Reflect on how you can use the insights gained from this exercise in your daily life. You may choose to share your experience with your therapist or continue exploring these feelings in future sessions. Remember, this is a step towards understanding and healing.