Is group therapy for me? Definition, types, and benefits of group therapy

What is group therapy?

Group therapy leverages the power of group dynamics to heal, strengthen, and encourage people going through similar issues. It is still therapy, meaning it will draw on research-based techniques, be led by a licensed therapist, and likely hold a mix of introspection and group exercises. 

Unlike individual therapy, group therapy happens, well, in a group! This adds new challenges and benefits to the experience. The group dynamic helps people uncover truths about themselves, build emotional regulation and resilience, and, importantly, feel less alone. 

Although individual therapy is powerful and healing, it can feel isolating. Does anyone else deal with this? You might think. Am I so broken no one else will understand?

Your therapist can tell you: No, you’re not the only one and you’re not broken. But there’s a big difference between being told that and seeing it in person. Group therapy allows you to bear witness to others' suffering and strengths, their struggles and breakthroughs. It is a supportive, uplifting environment that can help people as they strive to make positive changes in their lives. 

Types of group therapy

Before you sign up for group therapy, it’s important to figure out what kind of group therapy it is. A support group is very different from psychoeducation or traditional group therapy. 

• Group therapy: Led by a licensed therapist, it often follows similar methods as individual therapy, but on a larger, group scale. 
• Support groups: Not always led by a licensed therapist, this type of group brings people with similar experiences together to support and encourage one another. 
• Psychoeducation: The focus on a psychoeducation group is education, not therapy. While growth will definitely occur, you can expect less exercises and need to be vulnerable, because the emphasis is on understanding an aspect of mental health /
• Cognitive behavioral groups: CBT groups and DBT groups are two common types of group therapy. CBT will use cognitive behavioral therapy to identify negative, untrue thoughts (called cognitive distortions) and replace them with positive, true thoughts. 
• DBT group therapy: DBT, or Dialectical Behavioral Therapy, has a focus on mindfulness, emotional regulation, interpersonal skills, and distress tolerance. It is therefore a very common type of group therapy. 

This list doesn’t go into the specific topics of group therapy. For example, Lifebulb is launching a group therapy to help people with self-esteem issues. In the future, we plan to have a support group for survivors of sexual violence and relationship dynamic group therapy. There are groups for anxiety, depression, substance abuse, personality disorders, trauma, and much more. 

What can group therapy help you with?

Group therapy can help with most mental health issues, including:

• Depression
• Anxiety
• Trauma, PTSD, or c-PTSD
• Eating Disorders
• Personality Disorders
• Chronic stress and burnout 
• Relationship issues
• Narcissistic abuse

And more! This is by no means a complete list. Group therapy will work well with most things that individual therapy does, although it may be less effective at treating severe mental illnesses on its own. 

Benefits of group therapy

Group therapy is highly effective, just as if not more than individual therapy (depending on individual preferences.) Here’s what the APA has to say about the benefits of group therapy:

“[G]roup therapy is as effective as individual therapy for a wide range of symptoms and conditions, and it is more efficient, allowing a single therapist to reach many people at once. In many cases, groups can be even more effective than individual therapy, thanks to the stigma reduction and solidarity that people experience in the presence of their peers.”

Benefits of group therapy include:

1. Support and Validation: In group therapy, individuals find support from others who are facing similar challenges, which can provide a sense of validation and reduce feelings of isolation.
2. Diverse Perspectives: Group therapy exposes individuals to different viewpoints and coping strategies, allowing them to gain new insights and learn from the experiences of others.
3. Improved Social Skills: Engaging in group therapy can help individuals develop and practice social skills, such as communication, active listening, and conflict resolution.
4. Reduced Isolation: Group therapy sessions offer a space for individuals to connect with others, reducing feelings of loneliness and fostering a sense of belonging.
5. Empowerment: By sharing their experiences and progress with the group, individuals can gain a sense of empowerment and realize that they are not alone in their struggles.
6. Affordable: Group therapy can be a more affordable option compared to individual therapy, making mental health support more accessible to a wider range of people. (Also, most insurance plans will cover group therapy!)
7. Encouragement and Motivation: Group members often provide encouragement and motivation to one another, creating a supportive environment for personal growth and positive change.

These benefits are in addition to the normal benefits of therapy: coping skills, self-esteem, and healing. 

Is group therapy for you?

Group therapy isn’t for everyone; some people may benefit more from individual therapy. Group therapy may be right for you if:

1. Willing to be vulnerable: In group therapy you must be willing to be vulnerable in front of many people. Vulnerability is a cornerstone of any therapy, but it can be more difficult in group therapy, when you have a larger audience.  
2. Willing to work through conflict: Interpersonal conflict in a group setting is unavoidable, and part of the reason why group therapy is so effective. Coming with an open mind to heal conflicts instead of trying to win them is a crucial step. 
3. You want to work on your relationships: It may not be the primary goal with group therapy, but interpersonal dynamics will play a big role in group therapy. For example, no one attends a substance abuse group therapy session to work on their relationships; they’re there for the addiction therapy! But relationships are a big part of our mental health in more ways than one, and group therapy will help you work on them. 
4. You’re willing to work through hard moments: The other people in your group may not have the same level of training and empathy as a licensed therapist, so when they call you out on something, it may hurt. Learning to roll with the punches and developing resilience and empathy for others are also skills you’ll learn in group therapy. 

Does it sound like group therapy may be for you? Lifebulb currently offers virtual group therapy for self-esteem, with more groups coming soon. Reach out to our team to learn more or to sign up for a group. We also have individual therapy with a licensed therapist. You can browse our list of highly qualified therapists near you here. 

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