Group Therapy vs. Individual Therapy: Which Is Right for You?

Deciding to start therapy is commendable—it’s the first step toward bettering your mental health. Therapy is available in several formats, and it can be a vital tool when dealing with emotional, psychological, or relationship issues. Although there are various types of therapy, most fall into two basic categories: individual or group therapy. Each offers benefits that cater to different needs and personal preferences.

Explore the nuances of group therapy vs. individual therapy to determine what might be best for your situation and goals. Whether you thrive in a group setting or prefer a one-on-one approach, understanding the pros and cons of individual and group therapy allows you to make an informed choice about the mental health treatment that will offer you the most benefits.

Group Therapy 101

Group therapy is an approach where multiple participants attend sessions led by one or more trained mental health professionals. Usually, the group members share similar concerns or objectives — for example, managing anxiety, coping with grief, building social skills, or dealing with addiction. In some research, group therapy was as effective as individual therapy when treating specific issues.

The group session format allows participants to share experiences and get feedback from others in a supportive, structured, safe environment. Research shows that group therapy sessions are more effective than not seeking treatment at all. In studies, nearly half of group members that participated (48.2%) had clinically meaningful outcomes and reported improvement. 

Exploring group therapy’s pros and cons can help you decide if this style of therapy might be something you want to try.

Benefits of group therapy

The multiple benefits of group therapy make it an appealing option for people seeking emotional and psychological healing.

Benefits of group therapy include:

• Support network: Being part of a group can offer a sense of belonging that serves as an instant support network. Because other members typically face similar challenges, the group therapy vibe is often empathetic, understanding, and encouraging.
• Diverse perspectives: Groups are made up of people from different backgrounds and experiences. Getting different perspectives on individual problems can be hugely beneficial. Sometimes, just seeing an issue through a new lens can help.
• Positive communication skills: Regularly interacting with your therapy group will help improve communication and social skills, which can be valuable inside and outside the context of therapy.
• Cost-effectiveness: Group therapy is often more affordable than individual therapy because the therapist’s time is shared among several participants.
• Modeled behavior: It can be helpful to see how other people handle similar issues or problems. This can provide motivation and examples of coping skills you can emulate.

Potential drawbacks of group therapy

Although group therapy can be incredibly beneficial for many people, therapy isn’t one-size-fits-all. The group setup might not be the best choice for everybody. 

There are some drawbacks to consider, including:

• Less individual attention: Compared to one-on-one sessions with a therapist, group therapy spreads the focus across several people and participants.
• Privacy concerns: Sharing a therapeutic space with a group might make some people uneasy. Although groups rely on a trust factor that assumes confidentiality, it might be difficult to fully trust others, especially when you’re in a smaller community or dealing with an ultra-sensitive situation.
• Group dynamics: Any time you’re in a group, there’s the potential for personality clashes. Group dynamics can negatively impact the therapeutic experience if you feel dominated by a more vocal member and are uncomfortable sharing with the group.
• The pace of progress: Group therapy moves collectively, which might not always align with your individual progress, expectations, or needs.
• Reliance on peers: Peer support can be beneficial, but in some cases, relying on it too much for validation can hinder your ability to develop the independence and self-reliance you’re hoping to get through therapy.

Individual Therapy 101

Individual therapy involves working one-on-one with a trained therapist in a private setting. The session format focuses on serving your immediate needs, identifying underlying problems, and increasing your quality of life. Individual therapy can explore a variety of subjects, including emotional challenges, relationship issues, unhealthy behavioral or thought patterns, and past trauma.

Therapy is well-documented as an effective way to overcome various issues like depression, disordered eating, substance misuse, anxiety, and PTSD. When used consistently, therapy can offer significant improvements using customized treatment plans specific to your individual and unique needs. Research suggests that 75% of people seeking therapy experience improved emotional and psychological well-being. 

Benefits of individual therapy

Individual therapy offers many benefits that make it an ideal choice for some people seeking mental health support. 

Benefits of therapy can include:

• A tailored approach: Individual therapy sessions are personalized so a therapist can tailor techniques and interventions to your needs and circumstances.
• Ability to dive deeper into personal issues: Since a therapist can give undivided, personalized attention, you can explore your issues more deeply without dealing with group dynamics or distractions.
• Appropriate pace of treatment: Individual therapy can be adjusted to your comfort level, offering a custom approach to healing. Individual therapy allows you to decide with your therapist how often you’ll go to therapy.
• Confidentiality: Individual sessions are highly confidential if you’re concerned about privacy, so you can be more comfortable sharing sensitive information.
• Stronger provider-patient relationships: Building a strong therapeutic relationship creates an alliance that enhances therapeutic outcomes.

“Individual therapy can address specific mental health issues more effectively by providing personalized attention and providing a safe space for clients to explore their thoughts and feelings. It allows for a deeper understanding of the client’s personal experiences and needs. The therapist can develop customized strategies that directly target the individual’s specific goals.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Potential drawbacks of individual therapy

While there are many advantages to individual therapy, there are some drawbacks as well. 

Challenges that may exist when seeking individual treatment might include:

• Cost: Individual therapy can be more expensive than group therapy because you’re solely responsible for the entire cost of each session.
• Risk of dependency: Some people become dependent on their therapist or the therapist’s process when the goal of therapy is to improve and learn to handle issues independently.
• Limited perspectives: Unlike group therapy, individual therapy doesn’t offer multiple viewpoints to enrich the experience. Instead, you’re relying on the interaction between you and your therapist.
• Intensity: Since you’re the only one in therapy, the focus can be intense. Sessions can be emotionally draining, particularly if you’re exploring traumatic or complex issues.
• Not as effective in developing social skills. If you’re looking to improve your social skills or how you relate to other people in your life, group therapy can be more beneficial as there are real-time social interactions to help you reach your goals.

Factors to Consider When Choosing Between Group vs. Individual Therapy

Deciding if you’ll benefit more from group vs. individual therapy can be difficult, but weighing different factors can help. Look at the following key considerations to guide your decision.

Nature of the issues

The type of issue you’re dealing with might influence whether group or individual therapy is a better choice. 

• Individual therapy: If you have very personal issues like grief, abuse, or deep-seated trauma, the privacy and individual attention of one-on-one sessions might benefit you more. 
• Group therapy: Common issues like social anxiety, addiction, or disordered eating can benefit from the shared experiences and support you’ll find through group therapy.

Comfort level with sharing

How comfortable you are with sharing your innermost thoughts and information will play a significant role in the type of therapy that best suits you. 

• Individual therapy: If privacy is important and opening up about intimate details is challenging, individual therapy might be the better option. If you have anxiety about therapy and the process, the one-on-one format that comes with individual therapy may also be preferred. 
• Group therapy: If the validation you’ll get in a group setting will motivate you to share, group therapy could be a great choice.

“Group therapy can provide more comfort for clients who are nervous about sharing in therapy. Groups can foster a sense of community and support. Seeing and hearing others who struggle with similar issues can help reduce feelings of isolation and normalize their experiences. This shared environment can promote understanding, which can help individuals feel more comfortable and less judged.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Personal goals

Before you decide on the type of therapy you want to use, think about what you hope to achieve. 

• Individual therapy: Are your goals about personal insight or deep exploration? If either are true, individual therapy can be an effective choice.
• Group therapy: If you’re hoping to learn how to navigate interpersonal relationships or improve communication skills, group therapy may be more beneficial.

Financial considerations

Like most things in life, cost of therapy is often a consideration — it’s often a deciding factor for many people. 

• Individual therapy: Most of the time, individual therapy will be a bit more expensive per session than group therapy because you’re paying for exclusive time with a mental health professional. With that said, therapy is usually covered by insurance when you’re diagnosed with a mental health condition.
• Group therapy: If budget is a concern, group therapy can be the more cost-effective way to go.

Does insurance cover group or individual therapy?

Generally, both group and individual treatment is covered. Most health insurance plans will cover at least some portion of therapy, but the extent of coverage can vary significantly. Don’t forget to ask your insurance provider about the specifics of your plan so you’re not surprised by the cost. 

Things to know about your plan:

• Are there limits on the number of sessions you can have per year?
• Do you have a copay?
• Do you have to meet a deductible before your coverage kicks in?
• Do you need prior authorization? 
• Do you have a PPO or an HMO? 

Session structure

Session structure can play a key role in what the best type of therapy will be for you. 

Group therapy has between 5 and 15 participants. It’s usually led by 1 or 2 therapists who guide and facilitate the discussion rather than work one-on-one with participants. Sessions are, on average, 60 – 90 minutes and occur on a regular schedule (usually weekly or biweekly). The format can range from open discussion to structured activities and exercises.

Individual therapy is usually just you and the therapist. Sessions typically last about 45 – 60 minutes each week, and there can be less of an agenda. Freedom to explore issues as the session dictates, combined with the personalized attention you’ll get from the therapist, can be a winning strategy. 

Privacy concerns

Privacy can be a concern any time you seek therapy. Group therapy relies heavily on confidentiality, and members agree to keep shared details private, but if you’re concerned, it might be a good idea to seek therapy in an individual setting. 

Doctor-patient confidentiality applies to individual therapy, so you can confidently explore sensitive issues. Individual treatment can feel like a safe space to explore because there’s a minimized risk of your personal information being shared beyond the session.  

Get Personalized 1:1 Support with Talkspace

Choosing between group therapy vs. individual therapy is the first step in growing and healing. There’s no right or best style — it depends on your personal preference, treatment goals, and comfort level. 

Group therapy can provide a supportive network with unique, diverse perspectives and a community feel. On the other hand, individual therapy offers a secure setting where you can work intensely with dedicated attention from a professional.  

Talkspace is an online therapy platform offering flexible, personalized 1:1 support through individual sessions that cater to your needs and schedule. You can access therapy from the comfort of your home or anywhere you have Internet access. Talkspace provides a discrete, secure, accessible, and convenient way to address mental health concerns under the guidance of a licensed, experienced professional.

Start your journey with Talkspace today — learn more about online therapy by reaching out.