Group therapy
Walking into a room of strangers to talk about how you feel is nobody's idea of a relaxing evening. You might feel nervous. You might nearly turn around at the door. Then someone says the thing you've never said out loud. And you realise you're not the only one.
One-on-one therapy gives you space to explore your experience with a therapist. A group brings more voices into the room. Someone might describe a familiar situation in a way that makes you question an old assumption. Or you might hear yourself offer someone else the kindness you've struggled to give yourself. Sometimes hearing how someone else sees things is what helps you see your own life differently.
What is it?
01Have you ever felt like you're the only person who struggles the way you do?
Group therapy brings together a small group of people who meet regularly to work on similar difficulties, guided by one or more trained facilitators.
Groups come in many forms. Some teach practical skills, such as group CBT or DBT skills groups. Others focus on sharing experiences and understanding each other. Many do a little of both. Peer-led fellowships are different again. You'll find them in The Library.
One of the most powerful parts of group therapy is also the simplest: discovering that other people understand, because they've been there too.
You don't need to be good at talking in groups to join one. Many people listen far more than they speak at first, and that's okay.
What may it help with?
02People often look into group therapy when they feel isolated or want to learn alongside others who understand.
Is anyone else going through this? How do other people cope? Could I practise being more myself somewhere I feel safe?
There's something powerful about being in a room where people are glad you're there. When you feel comfortable enough to share what's really going on, that connection can deepen. You might hear part of your own story in someone else's words and feel a little less alone with what you've been carrying.
A group also gives you more perspectives to learn from. Someone might describe a pattern you recognise in yourself, or share how they handled a situation you've only ever seen one way. And sometimes, in offering your perspective to someone else, you hear something you needed to hear yourself.
People explore group therapy for many reasons, including disconnection, anxiety, addiction, grief and loss. Group programs have also been studied for depression, chronic pain and the distress that can come with illness. The evidence varies by approach, so it's worth asking how the particular program was designed and what research supports it.
Tags: Feeling disconnected · Addiction · Grief and loss · Anxiety · Trauma
How does it work?
03Group therapy works on two levels at once: what you learn, and who you learn it with.
- Shared experience. Hearing your own struggles in someone else's words can ease shame and loneliness in a way that's hard to find anywhere else.
- Learning from each other. Other people's experiences offer new perspectives, ideas and hope.
- A safe place to practise. The group becomes somewhere to try new ways of relating, such as speaking up, setting a boundary or accepting support.
- Structured learning. Skills-based groups teach practical tools step by step, with others learning alongside you.
- Giving as well as receiving. Being able to support someone else can be healing in itself, especially if you've been feeling like a burden.
Connection matters. Research links a strong sense of belonging in the group, and a good relationship with the facilitator, with better results. Some groups also use short check-in questionnaires to track how people are going, and research suggests this can help too.
What does the evidence say?
04Group therapy is an established approach, used by psychologists, psychiatrists and mental health services around the world.
A 2021 review of 30 years of research found strong support for group therapy, with outcomes equivalent to individual therapy for many conditions. [1]
For anxiety, a 2020 review of 57 trials found group therapy worked better than no treatment, and better than treatments offering only general support. It worked about as well as individual therapy and medication. Groups for mixed difficulties seemed to work as well as groups for one specific condition. [2]
None of this means a group suits everyone, or every stage of healing. For many people, though, being understood by others who have been there is part of what helps them heal.
What does a session or practice look like?
05Groups are usually small and meet regularly, often weekly. Some run for a set number of weeks with the same members. Others are ongoing, and people join and leave over time. Groups can be in person or online.
The first session usually sets up group agreements, such as confidentiality and respect. From there, a session might include:
- a check-in, where each person shares briefly how they're going
- a skill or topic for the day
- time to share, listen and reflect
- a check-out to close the session
You can share as much or as little as feels right.
Frequency, time and cost
Under Australia's Medicare Better Access initiative, rebates can apply to up to 10 group therapy sessions each calendar year, when they're provided by an eligible practitioner with a referral. [3] Ask about costs and rebates before you start.
Finding the right group
The facilitator's training matters. So does how you feel in the room. A good facilitator keeps the group safe, balanced and on track. It's okay to ask to meet them before you join, and you're allowed to look for a different group if this one doesn't feel right.
Something to try
Before your first group, take a moment to write down two things: one thing you'd like the group to know about you, and one thing you'd rather keep to yourself for now. Both are allowed. You decide what you share, and when.
Risks and considerations
06Sharing can feel exposing. Facilitators set confidentiality agreements, but because other members are involved, privacy can't be protected in quite the same way as in one-on-one therapy.
Fit matters. A group should match what you're working on and feel like a safe place for you. If someone in the group makes it feel unsafe, let the facilitator know.
Questions to ask a facilitator
07- Who runs the group, and what are their qualifications and training?
- What kind of group is it: skills-based, support-based, or both?
- How many people are in the group, and is it the same people each week?
- What's expected of me, and do I have to share?
- How is confidentiality handled?
- What happens if the group doesn't feel right for me?
Founder’s Insight
"I'd done years of one-on-one therapy and never really understood what a group could offer me. Then I sat in a room with six people who each saw something different in my story that I'd never considered."
I was actually pushed into trying group therapy, so I surprised myself by how much I got out of it. Seeing people feel genuinely sad about what I'd been through really moved me. And when they shared their own grief and pain, I could relate in ways I hadn't expected. Hearing six different perspectives helped me see things I hadn't picked up on in years of talking through my own experience.
During a one-week program led by someone I found incredibly intuitive, we did a somatic exercise as a group. I felt such a shift afterwards. For the rest of that week, I felt like I'd come out of a psychedelic therapy session, even though all of that had happened in a room with other people.
For me, the biggest challenge was feeling safe enough to be vulnerable and trust people. Once I did, I saw how much there was to gain from hearing others' insight and also offering something back to them.
Founder, The Mental Wealth Hub
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
Want to keep exploring?
Recommended articles, books, podcasts and lived experiences related to this topic.
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
