Group Therapy vs One-to-One: Which Works Best for You

When you start thinking about getting mental health support, one of the first questions that comes up is how.

Do you sit one to one with a therapist in counseling, or do you join a small therapy group with other people who are also working on anxiety, depression, trauma, or life stress

Both paths are real therapy. Both can be powerful. They just offer different kinds of help, at different angles, for the same human struggles.

Understanding the difference between individual therapy and group therapy can make the decision feel less overwhelming and more intentional.

Group therapy session highlighting the importance of seeking help for mental health

What one to one therapy offers

One to one counseling is what most people picture when they think of therapy. You meet privately with a therapist, usually once a week or every other week, and talk about what is going on in your life and your inner world.

Some strengths of individual therapy:

• Privacy and focused attention
  The time is just for you. You can bring anything, from panic attacks to relationship patterns to grief, without worrying about how it impacts a group.

• Pace that matches your nervous system
  You and your therapist set the pace together. If you are dealing with trauma or very tender topics, you can slow down and move gently.

• Tailored approach
  Your therapist can draw from different therapy approaches, such as CBT, EMDR, ACT, or attachment based work, in ways that fit your story and goals.

• Space for deeper personal history
  In counseling, you can explore your family background, identity, and underlying beliefs in more detail than there is time for in most groups.

  One to one therapy can be especially helpful if you feel very fragile, have safety concerns, or need a contained space to process complex experiences in your own time.

What group therapy actually looks like

Group therapy is often misunderstood. Some people imagine sitting in a circle being forced to share everything with strangers. In reality, good group counseling is structured, guided by a trained therapist, and focused on specific themes.

Common types of therapy groups include:

• Anxiety skills groups

• Depression support groups

• Trauma or PTSD focused groups

• Grief and loss groups

• Relationship or communication skills groups

• In group therapy, you still have a therapist, but you also have peers. You listen, share at your own pace, learn new tools, and see how people with similar struggles are coping and changing.

  Some strengths of group therapy:

  • You realize you are not the only one
    Hearing others describe thoughts you thought were “just yours” can be deeply healing. It reduces shame and isolation.

  • You get feedback from more than one person
    You see how your patterns show up in real time, and you get perspectives from people who are not only therapists but also fellow humans doing the work.

  • You practice new skills with real people
    Group therapy is a live lab for communication, boundaries, and vulnerability, all inside a contained, respectful space.

  • Cost and access
    Groups are often less expensive per session than individual therapy, which can make ongoing mental health support more accessible.

• You always get to decide how much you share in a group. A good group therapist will never force you to open up faster than you are ready.

If you want a therapist to help you sort this out, you can start a conversation with us. There is no commitment to continue after the first call.

Professional group therapy helping individuals manage stress, anxiety, and emotional challenges

Common myths about group therapy

There are a few myths that keep people from even considering group therapy.

Myth 1: Group therapy is less “real” than individual therapy
Reality: Group therapy is a recognized, evidence based form of mental health treatment. For some issues, such as social anxiety, relationship patterns, or shame, group counseling can be just as powerful as one to one therapy, and sometimes more.

Myth 2: I have to share everything with everyone
Reality: You can always choose how much you share. Most groups allow you to ease in, start with smaller things, and open up more as you feel safer.

Myth 3: Other people’s stories will make me feel worse
Reality: It is possible to feel stirred up, but with good facilitation, group therapy tends to create connection, validation, and hope. You see that other people are struggling and also taking steps forward.

Myth 4: Group therapy is just venting
Reality: Healthy therapy groups have structure. There is time for sharing, but also time for learning skills, practicing coping tools, and reflecting together.

When one to one therapy may be the better starting point

Individual therapy might be a better fit, at least at first, if:

• Your situation involves recent or intense trauma and you need a very contained space.

• You are having strong thoughts of self harm or are not sure you can stay safe.

• You have a lot of difficulty trusting others and need time to build safety with one person first.

• There are complex mental health concerns that require more specialized, focused attention.

• You simply know that you will not talk at all in a group right now, and that would block you from getting any benefit.

In these cases, starting with one to one counseling can help you stabilize, build coping skills, and gain enough grounding to consider a group later if it makes sense.

When group therapy might serve you well

Group therapy might be especially helpful if:

• You feel alone in your anxiety, depression, grief, or trauma, and you want to see how others are navigating it.

• You tend to struggle in relationships and want a safe place to notice patterns and practice new ways of relating.

• Shame is a big part of your mental health story and hearing “me too” from others would counter that shame.

• You want a more affordable or more frequent support option than one to one therapy allows.

• You are already in individual therapy and want another layer of support between sessions.

For many people, group therapy becomes a place where they feel understood in a way that is hard to find in everyday life, because everyone is there on purpose, doing similar emotional work.

If you would like to know more about how a counseling works, you can meet our team and set up a first session. We will match you with someone who understands this pattern well.

Group therapy during emotional crisis

How one to one and group therapy can work together

You do not always have to choose either or. For some people, the combination of individual counseling and group therapy is especially powerful.

That might look like:

• Using one to one therapy to explore your personal history, triggers, and deeper beliefs.

• Using group therapy to practice skills, get feedback, and experience connection with others.

• Bringing things that came up in group back to your individual therapist to process privately.

This layered approach lets you benefit from both kinds of mental health support. You get the privacy and depth of individual therapy, plus the community, shared wisdom, and real world practice of group therapy.

If you are already working with a therapist, you can ask them whether a group might be a good addition or next step for you.

Questions to ask yourself as you decide

Instead of asking “Which is better, group or individual therapy,” it can be more helpful to ask, “Which fits me and my needs right now”

Some reflective questions:

• What am I hoping will change in my mental health in the next six months

• Do I feel more drawn to private one to one conversations, or to learning with others

• How do I usually feel in group settings

  • Drained

  • Energized

  • Somewhere in between

• Would it help me to hear other people talk about anxiety, depression, trauma, or grief that looks like mine

• What is realistic for my schedule and budget

• Do I feel open to trying one first, then adding or switching later if needed

Your answers might point clearly in one direction, or you might feel curious about both. That is okay. You are not locked in forever to one format. You can try something, see how it feels, and adjust. If you want help planning a conversation or practicing the words, you can schedule a session to prepare. Rehearsal reduces anxiety and helps you stay grounded.

A calm counseling setting that encourages reflection and mental wellness.

Questions to ask a therapist or clinic

Whether you are considering group therapy, one to one counseling, or both, you can ask a few practical questions when you reach out.

For individual therapy:

• What do you usually help people with

• Have you worked with clients who have concerns like mine

• How often do you meet and for how long

For group therapy:

• What is the focus of this group

• How many people are usually in the group

• Is it a closed group with the same people each time, or an open group where people can join anytime

• What is the expectation about sharing, and can I pass if I am not ready on a given day

Hearing the answers will give you a felt sense of whether the environment sounds safe and supportive for you.

You do not have to choose perfectly to move forward

It is easy to get stuck thinking, “What if I pick the wrong kind of therapy” and then postpone getting any support at all. The truth is that there is no perfect choice. There is simply a next step that is good enough for where you are now.

Real progress in mental health often starts not with certainty, but with willingness. A willingness to sit with a therapist for the first time. A willingness to walk into a group room, even if your heart is pounding. A willingness to say, “I do not know exactly what I need yet, but I know I do not want to stay stuck here.”

You can start with one to one counseling, with group therapy, or with a combination, and let yourself learn as you go. Your needs may change over time. Your support can change with them.

You deserve care that meets you where you are, whether that is a private, quiet office, a circle of people who say “me too,” or both. The exact format is less important than this simple truth: you are not meant to do the work of healing alone.

The map itself will not prevent every crisis, and it does not erase pain. What it does is give you a way to navigate those moments without feeling completely lost. It reminds you that you are not alone, that there are people and tools ready to meet you where you are, and that reaching out is an act of strength, not failure.

If you are ready to start, we would be honored to walk with you. Book a first session or a consult here.