Group Therapy vs. Individual Therapy: Which Should You Try First?

If you’re considering therapy for the first time, you might be wondering which option is right for you: group therapy or individual therapy. Both approaches offer powerful opportunities for personal growth, emotional healing, and improved mental health, but they differ in structure, experience, and outcomes. Understanding the benefits and differences can help you make a more informed decision based on your goals, comfort level, and specific challenges.

Group therapy provides a supportive setting where multiple participants share experiences under the guidance of a trained therapist. This environment can foster connection, reduce isolation, and provide different perspectives on shared struggles. In contrast, individual therapy offers one-on-one sessions focused solely on you, providing personalized attention and privacy.

In this blog, we’ll explore the pros and cons of each method to help you decide which to try first. Whether you’re dealing with anxiety, depression, grief, or simply looking for support, choosing the right form of therapy is a personal step toward healing. Let’s break down the key factors to consider so you can confidently take that first step.

What Is Group Therapy and How Does It Work?

Group therapy is a form of psychotherapy where a small group of individuals meet regularly under the supervision of one or more licensed therapists. Sessions typically include six to ten participants who share similar concerns, such as anxiety, depression, trauma recovery, or relationship issues. Unlike individual therapy, where the focus is solely on one person, group therapy creates a shared environment where people can learn from each other’s experiences.

Sessions usually last about 60 to 90 minutes and may occur weekly. A therapist guides the conversation, ensuring a safe and respectful space for all participants. Some groups are open, meaning new members can join at any time, while others are closed with a fixed roster throughout a set period.

The group setting allows for peer feedback, emotional validation, and the opportunity to practice interpersonal skills. Many participants find it comforting to realize they are not alone in their struggles. Through listening and sharing, members gain insights into their own behaviors and emotional patterns.

Group therapy isn’t just about talking—it’s about listening, learning, and growing together. For those nervous about opening up in a group, it’s worth noting that participation can begin gradually, and members are encouraged to speak only when they feel ready.

What to Expect from Individual Therapy

Individual therapy is a personalized, one-on-one session between you and a licensed therapist. This form of therapy allows for a tailored approach to your specific emotional, psychological, or behavioral challenges. Whether you’re seeking help for anxiety, trauma, depression, or relationship issues, individual therapy provides a confidential space to explore those topics at your own pace.

Sessions typically last 45 to 60 minutes and are structured around your needs and goals. A key benefit of individual therapy is the strong therapeutic alliance built between client and therapist, which can lead to deeper self-awareness and personal growth. You can expect your therapist to ask questions, offer coping strategies, and help you process difficult thoughts and emotions.

Unlike group therapy, individual sessions provide a high level of privacy and emotional safety. This makes it a preferred choice for those who may not feel ready to discuss their struggles in front of others or who have more complex mental health needs requiring focused attention.

Consistency is important in individual therapy. Over time, you’ll work with your therapist to understand patterns in your thinking and behavior, build coping skills, and set meaningful goals. While it may feel vulnerable at first, the confidential nature of the setting helps many people feel comfortable opening up and doing deep, transformative work.

Benefits of Group Therapy for First-Time Participants

For many people new to therapy, starting with group therapy can be a surprisingly positive experience. Sharing your story among others who understand what you’re going through can be healing in itself. Group therapy offers several unique benefits, especially for those hesitant to open up in a one-on-one setting.

Key benefits of group therapy include:

Shared experiences: Hearing others talk about their struggles can make you feel less alone and more understood.
Multiple perspectives: You gain valuable insights by seeing how others handle similar issues.
Social skills development: Group settings provide a safe space to improve communication and emotional expression.
Lower cost: Group therapy is often more affordable than individual sessions.
Accountability: Being part of a group encourages commitment and consistency in your healing journey.

Many first-time participants report that the group setting reduced their feelings of shame or isolation. Simply being part of a supportive environment where others “get it” can have a powerful impact. While it might feel intimidating at first, many people grow to value the relationships and trust built within the group over time.

How to Know If You’re Better Suited for One-on-One Therapy

Choosing between group therapy and individual therapy often depends on your personality, comfort level, and current challenges. Individual therapy might be the better option if you have deep-rooted trauma, are dealing with highly personal or sensitive topics, or if you’re simply more introverted and prefer privacy.

One-on-one sessions allow for a focused approach tailored to your specific needs. If you’re looking for targeted support or are navigating a mental health diagnosis that requires personalized attention, individual therapy provides the structure to go deeper. This format is also useful for those who may not feel comfortable sharing in a group or who need a more flexible schedule.

On the other hand, some people start with individual therapy to build foundational coping skills and then transition into group therapy for additional support and practice. Others may stay in individual therapy long-term, using it as a safe place for self-reflection and emotional processing.

Ultimately, there’s no “one size fits all” in therapy. Listen to your comfort level. If the idea of sharing with a group creates significant anxiety, it might be wise to begin with individual therapy and explore group settings later. You can always transition between the two as your needs evolve.

Cost and Accessibility: Group vs. Individual Therapy

When deciding between therapy options, cost and access can be major considerations. Group therapy and individual therapy differ significantly in terms of affordability and availability.

Here’s a breakdown of what to expect:

Group therapy is generally more affordable, often costing significantly less per session than individual therapy.
Insurance plans are more likely to cover individual therapy, although many also cover group sessions if they’re led by a licensed provider.
Wait times for group therapy may be shorter in clinics or community centers, especially if the demand for individual therapy is high.
Group sessions are often scheduled at fixed times, which may be limiting if your schedule varies week to week.
Online options are growing, making both types of therapy more accessible from home.

Affordability should not compromise your mental health care. If cost is a concern, group therapy may offer an excellent entry point into consistent support. That said, always check with providers and insurance carriers to understand what’s available to you.

Can You Do Both Group and Individual Therapy Together?

Yes, combining group therapy and individual therapy is not only possible—it can be highly effective. Many therapists recommend using both modalities in tandem for a more well-rounded therapeutic experience. While individual therapy allows for deep, personalized exploration, group therapy offers community support and the chance to practice new skills in a social setting.

For example, someone working on social anxiety might use individual sessions to build confidence and then apply those strategies in a group environment. Others may attend group therapy for ongoing support while using individual sessions to dive into personal trauma or complex emotional patterns.

Participating in both allows you to benefit from the strengths of each approach. It’s important to coordinate care with your therapists, especially if they are not the same person. This helps ensure continuity and avoids conflicting guidance.

Ultimately, whether you choose one or both will depend on your mental health goals, availability, and financial resources. If you’re open to trying both, doing so can accelerate your growth and give you a broader range of support.

Whether you’re drawn to the connection found in group therapy or the personalized focus of individual sessions, the team at Los Angeles Therapy Institute is here to support your journey. Under the expert guidance of Clinical Director Soheila Hosseini, PhD, we offer compassionate, evidence-based therapy tailored to your needs.

We welcome new clients at our convenient locations in Los Angeles, Santa Monica, and Orange County. If you’re ready to explore therapy in a safe and supportive environment, contact us today to schedule your first appointment.

Your path to healing starts here—with people who care.