What Is Individual Therapy?
Individual therapy — sometimes called one-on-one therapy or talk therapy — is what most people picture when they think of counseling. You meet privately with a licensed therapist, typically once a week, to work through your thoughts, feelings, and challenges in a confidential setting. It’s personalized to you, your history, and your goals. Whether you’re dealing with anxiety, depression, trauma, or a major life transition, individual therapy gives you dedicated space to go deep on your own experience.
What Is Group Therapy?
Group therapy brings together a small number of people — usually 5 to 15 — who share similar challenges, guided by one or more licensed therapists. Sessions typically run 60 to 90 minutes and may focus on a specific topic like anxiety, grief, substance use, or relationship skills. Unlike a support group (which is often peer-led), group therapy is facilitated by a trained mental health professional who uses evidence-based techniques to guide the conversation and activities.
What makes group therapy powerful is what therapists call “universality” — the experience of realizing you’re not alone. Hearing someone else describe the exact racing thoughts you have at 2 a.m., or the same guilt you carry after a loss, can be more healing than any textbook exercise. Group members also learn by watching how others cope, practice social skills in real time, and build genuine connections that extend beyond the therapy room.
Key Differences Between Group and Individual Therapy
The biggest difference comes down to the dynamic. In individual therapy, the relationship between you and your therapist is the primary vehicle for change. In group therapy, the relationships between group members become just as important. Here are some other key differences to consider.
Cost is often a major factor. Individual therapy typically runs $100 to $250 per session, while group therapy sessions usually cost $40 to $80 — and many community-based support groups are completely free. If you’re uninsured or underinsured, group options can make mental health care far more accessible.
Privacy is another consideration. Individual therapy offers complete confidentiality between you and your therapist. In group therapy, confidentiality is expected of all members, but you are sharing in front of others. For some people, this feels vulnerable at first — but many find that opening up in a group setting actually accelerates their healing, because receiving acceptance from peers can be even more powerful than receiving it from a professional.
Then there’s the social learning component. Individual therapy is great for deep self-exploration, but it doesn’t give you a chance to practice interpersonal skills in the moment. Group therapy does. If you struggle with social anxiety, conflict avoidance, or feeling disconnected from others, a group setting lets you work on those patterns in real time with real people — not just talk about them.
When Individual Therapy Might Be the Better Fit
Individual therapy tends to be the stronger choice when you’re working through something deeply personal that you’re not ready to share with others — such as childhood trauma, a recent crisis, or complex relationship issues. It’s also ideal if you need a highly customized treatment plan, like EMDR for PTSD or specialized CBT protocols. If you have a history of being triggered in social settings, starting with individual therapy can help you build a foundation before eventually transitioning to a group.
When Group Therapy Might Be the Better Fit
Group therapy shines when isolation is part of the problem. If you’re dealing with grief, addiction recovery, anxiety, depression, or a major life change like divorce or a new diagnosis, being surrounded by people who truly understand what you’re going through can be transformative. It’s also particularly effective for building coping skills — many groups use structured approaches like Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT) in a group format, which research shows can be just as effective as individual sessions for certain conditions.
Group therapy is also worth considering if cost is a barrier. Because the therapist’s time is shared among multiple participants, per-session costs are significantly lower. And if you’re looking for peer-led support groups — like those for grief, chronic illness, or caregiving — many are offered completely free through nonprofits and community organizations.
Can You Do Both?
Absolutely — and many therapists recommend it. Combining individual and group therapy can give you the best of both worlds: the deep personal work of one-on-one sessions plus the community, accountability, and social learning of a group. Your individual therapist can help you process what comes up in group, while your group experience can give you new insights to bring back to individual sessions. Think of it less as choosing one or the other, and more as building a support system that meets you where you are.
How to Find a Therapy Group That’s Right for You
If you’re leaning toward trying group therapy or a support group, the next step is finding one that matches your needs. Here are a few things to look for: a group that focuses on your specific topic or condition, a format that works for your schedule (in-person, virtual, or hybrid), a facilitator whose credentials and approach you trust, and a group size and structure that feels comfortable to you.
That’s exactly why we built My Therapy Groups — to make finding the right group simple. You can browse over 1,400 therapy groups, support groups, and peer communities across the country, filter by topic, format, cost, and location, and connect directly with facilitators. No account required to start browsing, and community groups are always listed free.
The Bottom Line
There’s no wrong answer here. Both group therapy and individual therapy are proven, effective approaches to improving your mental health. The right choice depends on your personal needs, your budget, and what feels most comfortable right now. And remember — what works for you today might change as you grow. The most important thing is that you’re taking the step to get support in the first place.
Ready to explore group therapy? Browse over 1,400 groups on My Therapy Groups — it’s free, no account needed, and you can filter by topic, location, format, and cost to find your perfect match.
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