When you start looking into therapy, you may notice two very different options. In individual therapy, you meet one-on-one with a therapist. In group therapy, you work through challenges alongside a small group of people with a therapist guiding the meetings.
Both can help, and neither is the “right” choice for everyone. The better fit usually depends on what you’re working on, how you prefer to process things, and practical factors such as cost and scheduling.
We put this guide together to walk through how group therapy compares to individual therapy, so you can choose the option that feels right for you.
What Is Individual Therapy?
Individual therapy is the format most people picture when they think of therapy. You meet privately with one therapist, and the sessions focus entirely on you.
A large part of what makes individual therapy work is the relationship itself. A strong, trusting bond with your therapist is one of the most important predictors of how well therapy helps. That bond gives you a safe place to explore personal experiences at your own pace.
What Is Group Therapy?
Group therapy is a form of therapy in which one or two therapists work with several clients at the same time. Groups often focus on a shared concern, such as anxiety, grief, or building social skills.
How Group Sessions Usually Work
Most therapy groups include about 7 to 10 members and meet for 90 minutes to two hours. Some groups run for a set number of sessions with the same members throughout. Others are ongoing, with members joining and leaving over time.
The therapist sets ground rules, keeps the conversation focused, and helps members connect. Some groups follow a structured approach, such as group cognitive behavioral therapy (CBT), which teaches specific skills. Others focus more on the relationships and conversations within the group.
Group Therapy vs. Support Groups
Group therapy isn’t the same as a support group. Group therapy is led by a licensed mental health provider and often follows a treatment plan. Support groups may be led by peers or professionals and focus on connection and coping, and they work best as an addition to regular care.
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Is Group Therapy as Effective as Individual Therapy?
For many concerns, the two formats appear to lead to similar results. Group therapy is considered an evidence-based option for conditions including depression, anxiety, post-traumatic stress disorder (PTSD), and eating disorders, and it may widen access to care because one therapist can help several people at once.
In groups, the connection between members plays a role similar to the bond with a therapist. This sense of closeness is called cohesion, and across 55 studies, stronger cohesion was linked to more improvement.
That doesn’t mean group therapy is right for every situation. Your goals, comfort level, and current needs all shape which format will help most.
What Are the Benefits of Group Therapy?
Group therapy offers some experiences that are hard to get one-on-one.
- Feeling less alone. Hearing others describe struggles similar to yours can ease the sense that you’re the only one going through something.
- Learning from others. Watching other members work through problems can give you new ideas and a sense of hope for your own progress.
- Practicing new skills. The group gives you a safe place to try new ways of communicating and to get honest, caring feedback.
- Helping others. Offering support to other members can build confidence and remind you of your own strengths.
- Lower cost per session. Because the therapist’s time is shared, group sessions often cost less than individual ones. Knowing typical therapy costs can help you compare options.
What Are the Benefits of Individual Therapy?
Individual therapy has its own strengths, especially when you want privacy or a highly personal focus.
- Undivided attention. Every session is about you, so you can go deeper into your own history and goals.
- More privacy. You share personal details with one trained professional instead of a room of people.
- A pace set by you. Your therapist can adjust the approach from week to week based on what you need.
- More flexible scheduling. It’s often easier to find a time that works for you and one therapist than for a whole group.
How Do You Decide Between Group and Individual Therapy?
Start with what you’re hoping to work on. If you’re dealing with something personal or complex, or you’d like to explore your past in depth, individual therapy may be a better starting point. If you want to build social skills, connect with people who share a similar experience, or keep costs down, a group may be a good fit.
Your current level of distress matters, too. People going through an acute crisis may have a hard time in an outpatient group setting and often do better starting with one-on-one support, or accessing a higher level of care, such as Intensive Outpatient Therapy (IOP) or a Partial Hospitalization Program (PHP), which have a combination of daily groups and time with an individual therapist. Comfort level counts as well. Feeling nervous about speaking in a group is very common, and many people start by mostly listening. If the idea of a group feels overwhelming right now, it’s completely reasonable to begin with individual therapy and revisit the option later.
Can You Do Group and Individual Therapy at the Same Time?
Yes, and many people do. Some see the same therapist for both, while others have a separate group leader and individual therapist. When two therapists are involved, they communicate with each other with your written permission so your care stays coordinated.
Combining formats can give you the depth of one-on-one work along with the perspective and support of a group.
How Do You Find the Right Therapist or Group?
Whichever format you choose, the therapist’s training and approach matter. Learning about the different types of providers can help you understand what each brings to sessions.
Good places to look include your insurance company’s directory, a referral from your doctor, university counseling or training clinics, and community mental health centers, many of which run groups. If you already have an individual therapist, they may know of groups that fit your needs.
If you’re leaning toward individual therapy, we created Mental Health Match to make the search easier, and it’s free to use. You answer a few questions about yourself and what you’re hoping for, and we introduce you to five therapists suited to help. Most therapists on Mental Health Match offer a free consultation, so you can ask whether they also run groups or know of good ones nearby.
| Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare professional about any medical concerns. If you are in crisis, please call or text the 988 Suicide & Crisis Lifeline at 988. |
