When most people think of therapy, they think of themselves in a room alone with a therapist. They might be talking about their experiences or working on coping mechanisms. Either way, most people assume therapy happens alone, individually. But individual therapy—in which you talk one-on-one with a therapist—is not the only way to receive effective therapy.
Group therapy often gets a bad rap in the mental health world. Clients believe it is ineffective, and therapists believe they are difficult to run. These misconceptions couldn’t be further from the truth.
Group therapy, when run well, has been proven to be just as (if not more) effective than individual therapy, and is more efficient. With the current shortage of mental health therapists paired with the rising demand for mental health services, group therapy could be a great option for many.
This article will cover the ins and outs of group therapy, types of group therapy, and how to find group therapy near you.
What Is Group Therapy?
Group therapy is a collection of people all struggling with the same disorder, who have a shared experience, or who are working towards the same goal. They have some unifying factor. They meet with a licensed therapist who will lead the group therapy sessions.
The goal of group therapy is much the same as individual therapy: to help people heal from past hurts and grow into their best selves. The modalities behind group therapy are also much the same. Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and Mindfulness-Based Therapy are very common, but there are some emerging alternative therapy groups that many people find helpful.
Group therapy can help with many of the same things that individual therapy helps with, including:
- Anxiety
- Depression
- Suicidal ideation and self-harm
- ADHD, Autism, and other neurodiversities
- Improving social skills and relationships
- Coping with grief or loss
- Managing stress or anger
- Recovering from addiction
- Relationship issues
This is not a complete list. Often, group therapy will focus on a very specific issue, like recognizing toxic relationships. Other times, it is a more general group for people to come and discuss their experiences.
Group therapy is always led by a licensed therapist who will use scientifically-proven techniques to lead the group. This can include talking through past experiences, current thoughts and emotions, and how the group therapy topic affects your day-to-day life. It will also include coping skills and practical applications that will help you outside of the group.
Group therapy is usually done in 8-12 weeks. Once a group is completed, you can choose to sign up with another group, start individual therapy, or move away from the therapy process for now.
Types of Group Therapy
Group therapy is not just sitting in a circle and talking. (Although it can be that!) Other forms of group therapy include:
- Psychoeducational Groups teach about mental health conditions, coping skills, or treatment strategies. For example, a group might teach CBT skills for managing anxiety.
- Support Groups offer mutual support and shared experiences for people facing similar challenges. An example would be a grief support group or a cancer survivor group.
- Process-Oriented Groups, also called Interpersonal Therapy Groups, focus on interactions among members to improve relationships and self-awareness. For instance, a therapy group might explore communication patterns or emotional responses.
- Skills Development Groups teach practical skills like emotional regulation, communication, or stress management. An example is a Dialectical Behavior Therapy (DBT) skills group.
- Addiction Recovery Groups focus on recovery from substance use disorders. These groups often have shared goals and accountability. Examples include 12-step programs like Alcoholics Anonymous (AA) and SMART Recovery.
- Trauma-Focused Groups are for individuals who have experienced trauma. They often use evidence-based approaches like EMDR or Seeking Safety. For example, a trauma group can support survivors of domestic abuse.
- Alternative Therapy Groups use art, music, movement, or writing to promote emotional expression and healing. An example is an art therapy group for teens dealing with anxiety.
There can be more specific groups, but these are the general ones.
Does Group Therapy Work?
Yes! Group therapy has been proven very effective, equivalent to individual therapy for most conditions, and efficient. This means it is comparable to individual therapy for most conditions, with a few extra bonuses as well:
- Community support: Having a support system is a key part of most treatment programs for mental health issues. All therapists will stress the importance of staying connected and relying on others for help when you need it. For many people, however, this can be difficult to do on their own. Group therapy provides community support automatically. You might not become best friends with the people in your group, but talking with others and hearing their story will help you feel less alone, practice important social skills, and give you the confidence and self-esteem you need to go out and form your own communities.
- Availability: There is a nationwide shortage of mental health professionals. Waitlists to see a therapist in your area can be weeks long, and might be longer for more specific needs. Group therapy is an efficient way to meet the needs of many people at once without sacrificing quality of care.
- Affordability: Many therapy groups are more affordable than individual sessions. Most therapists agree that group therapy should cost around 25-50% of the cost of individual therapy. You’re “splitting” the cost of therapy with others in your group. This is also an affordable way to see an in-person therapist if all other in-person therapists have a long wait list in your area.
The benefits of group therapy are long and include:
- Shared experiences: Realizing you’re not alone in your struggles can be comforting and empowering.
- Support and encouragement: Group members offer empathy, feedback, and motivation.
- Improved communication skills: You practice expressing your thoughts and emotions in a safe space.
- Learning from others: You gain new perspectives and coping strategies from your peers.
- Accountability: Regular meetings help keep you committed to your personal goals.
- Reduced isolation: You feel connected to others who face similar challenges.
- Increased self-awareness: You gain insights through reflection and feedback from others.
Safe environment for growth: You have a structured, confidential space to explore difficult emotions.
Although group therapy is overall an effective, safe, and affordable way to receive treatment, it’s not a good fit for everyone. Let’s take a look at some reasons you should avoid group therapy.
Who Would Not Benefit from Group Therapy?
Group therapy is not effective or recommended for every mental health issue. Some disorders require an individualized and personal approach. Although these disorders could benefit from group therapy in addition to individual therapy, group therapy is not recommended as the primary support for people with these conditions.
- Acute psychotic symptoms: When someone is actively experiencing hallucinations, delusions, or greatly disorganized thinking, group therapy often isn’t effective until those symptoms are stabilized. This includes disorders such as Schizophrenia, Bipolar, or delusional disorders.
- Active suicidal ideation or behavior: If someone is having strong or immediate suicidal thoughts (or behaviors), a more closely supervised or individual format is safer. Although groups for people with suicidal ideation can be incredibly helpful, it is not a good first response and are not equipped to be a crisis-response.
Severe personality disorders, especially when unstable: For example, individuals with highly volatile, impulsive, or aggressive behaviors (e.g., borderline personality disorder during crises, extreme narcissistic traits) may disrupt group safety or be harmed by peer feedback. The key here is “unstable”. Group therapy can be implemented after working with an individualized therapist to cope with strong emotions in a safe, healthy way. - Poor motivation or unwillingness to engage: Group therapy can be easier to “slack off” in than individual therapy. If someone isn’t motivated to participate, to share, or even to maintain confidentiality or group norms, the group process may not work well for them.
- Severe social anxiety or specific phobias around group interaction: In some cases, people with very high social anxiety, agoraphobia, or phobias related to social situations may find group settings overwhelming or counter-therapeutic unless specifically adapted. Over time, people with social anxiety can benefit from a group, but going into one right away can be overwhelming and cause an increase in symptoms.
Having one of these disorders does not disqualify you from engaging in group therapy. Instead, talk with a therapist about how group therapy could be incorporated into a holistic treatment plan that includes individual and group therapy.
How to Find Group Therapy Near You
To start with a group, you can either talk with your therapist for a referral or sign up directly with a group. You can find some groups at community centers or through your doctor’s office. Other times, individual therapists will host groups through their mental health company.
The easiest way to start with group therapy is by connecting with a local therapist. Lifebulb therapy and counseling has therapists near you, and we offer many online groups. Our groups cover topics from toxic relationships to recovery from sexual assault or anxiety and depression support groups.
Build a community and heal with others in a therapy group. Contact Lifebulb to learn more.
