Anger Management Technique: The Empty Chair Technique
Do you believe that your way is always right, and you easily get angry whenever others disagree? If you have a strong need to be in control or a fragile ego, you may interpret other perspectives by simply looking at things differently. The Empty Chair Process will help you perceive and better understand different opinions and viewpoints.
Instructions:
Sit in a quiet place and relax.
Relax your muscles and release any tension in the body.
Gently close your eyes and observe your breathing.
Now imagine yourself being in nature; feel the environment and stay in the moment.
Choose the topic that has triggered you in recent times and think about the person connected with it.
Imagine that person sitting on the chair in front of you. Observe every detail — that person’s clothes, facial expression, body language. Give yourself a few moments to visualize all of that, just try to feel that person’s presence.
Think about what you feel about that person.
Now imagine yourself as the other person, and the other person being you.
Being in the role of that person, recall the same situation now.
Continue the dialogue with each other while being in the opposite roles — in which all the emotions and opinions are expressed.
Now write down all the conclusions.
a) Describe the situation you chose for this process.
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b) Were you able to be in another person’s role? If not, then try it again. If yes, how did you feel being in that role?
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c) Write down the thoughts, emotions, and behavior you experienced while being in the role.
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d) Write down (summarize) the conclusions from the discussion.