"Take a chair"

Chair Work in Cognitive Behavioural Therapy: How It Helps

Cognitive Behavioural Therapy (CBT) is a widely used, evidence-based approach that helps people identify and change unhelpful patterns of thinking and behaviour. While many people associate CBT with structured tools such as thought records or behavioural experiments, it also makes use of experiential techniques that bring therapy to life. One such approach is chair work.

What Is Chair Work?

Chair work is a practical exercise where different chairs represent different perspectives, emotions, or people. The two most common methods are:

Empty Chair Technique – The client speaks to an empty chair as if a person or part of themselves were sitting there. This can be used to address unresolved feelings, express unspoken thoughts, or connect with parts of the self that are often silenced.

Two-Chair Technique – The client moves between two chairs to give voice to different sides of an internal dialogue. For example, one chair may represent the inner critic, while the other embodies a more compassionate or rational perspective.

By physically moving and speaking from these positions, clients often gain new insight and experience emotions in a way that simple discussion cannot achieve.

How Does Chair Work Help?

• Chair work can be powerful because it takes abstract thoughts and feelings and makes them more tangible. It can help clients to:

• See different perspectives – Moving between chairs highlights contrasts and allows for greater clarity.

• Process emotions – Saying things out loud can unlock feelings that might otherwise remain hidden.

• Resolve inner conflicts – Competing thoughts or values can be explored in a structured way.

• Develop self-compassion – Clients often learn to soften a harsh inner voice and replace it with a more supportive one.

When Might It Be Used?

• Chair work can be helpful in a range of situations, such as:

• Addressing grief or loss by expressing words left unsaid.

• Confronting self-critical thinking and building a kinder inner dialogue.

• Exploring ambivalence when facing important decisions.

• Working through unresolved conflicts with others in a safe space.

Why It Matters

Although chair work is most often associated with Gestalt therapy, research shows it is an effective addition to CBT. Studies suggest that chair work increases emotional engagement, supports perspective-taking, and leads to meaningful shifts in self-understanding. For conditions such as depression, social anxiety, and trauma, where unresolved feelings and self-criticism play a major role, this technique can be particularly valuable.

Final Thoughts

Chair work is not a one-size-fits-all approach, but when used appropriately it can be transformative. By giving voice to different perspectives and emotions, it enables clients to go beyond simply thinking differently—they begin to experience change in real time.