How to Get the Most Out of Your Group Therapy Experience

11 April 2025

Group therapy can be a game-changer when you're struggling with mental health, relationships, or personal growth. But let’s be real—sitting in a room with strangers and opening up about your deepest thoughts? That’s not exactly easy.

However, when done right, group therapy can provide immense support, connection, and healing. So, how do you ensure you get the most out of your sessions? Let’s dive in.

What Is Group Therapy and Why Does It Work?

Before we get into the how, let’s talk about the what and the why. Group therapy brings together people facing similar challenges to share experiences under the guidance of a trained therapist. Unlike individual therapy, group therapy includes multiple perspectives, making it a powerful tool for healing.

Here’s why it works:

- You’re not alone – Realizing that others share your struggles can be incredibly comforting.
- You gain different perspectives – Hearing other people’s experiences can help you see things in a new light.
- You build social skills – If you struggle with relationships, group therapy offers a safe space to practice interactions.
- It’s cost-effective – Let’s be honest, therapy can be expensive. Group therapy is usually more affordable than one-on-one sessions.

But, to really benefit from group therapy, you need to be intentional about your approach.

1. Choose the Right Group for You

Not all group therapy sessions are created equal. Some focus on anxiety, some on addiction, others on grief or depression. Finding a group that aligns with your needs is key.

Things to Consider When Choosing a Group:

- What’s the focus? Make sure it addresses your concerns.
- Who’s leading it? A skilled therapist makes all the difference.
- What’s the size? Some people prefer smaller, more intimate groups, while others thrive in larger settings.
- What’s the vibe? Some groups are more structured, while others are open-ended. Choose what feels comfortable.

If you choose a group that doesn’t feel right, don’t be afraid to switch. It’s about what works for you.

2. Show Up With an Open Mind

Walking into a room full of strangers and sharing your thoughts can feel intimidating. But if you go in with the mindset that this is a safe space for growth, you’ll have a much better experience.

It’s okay if you feel nervous or skeptical at first. Just remind yourself that everyone else probably feels the same way.

Tips for Keeping an Open Mind:

- Expect discomfort—it’s part of the process.
- Be willing to listen before making judgments.
- Remind yourself that healing often starts in unexpected places.

3. Participate (Even If It’s Just a Little at First)

You don’t have to jump in and spill your whole life story in the first session. But, to get the most out of group therapy, you do need to engage.

Start small if you have to. Comment on something someone else shared. Ask a question. Nod in agreement. Over time, you’ll feel more comfortable opening up.

Why does participation matter? Because passive listening only gets you so far. The real growth happens when you actively engage with others.

4. Embrace Vulnerability (It’s Where the Magic Happens)

Let’s be honest—being vulnerable is tough. It’s uncomfortable, it feels risky, and there’s always that fear of judgment. But here’s the thing: vulnerability is the key to deep healing.

When you allow yourself to be open and honest, you invite others to do the same. And in that space of shared openness, real connections form.

How to Get More Comfortable Being Vulnerable:

- Start with small shares before diving into deeper issues.
- Remind yourself that everyone is there for healing, not judgment.
- Remember that vulnerability is a strength, not a weakness.

5. Give and Receive Support

Group therapy isn’t just about talking—it’s also about listening. Offering support to others can be just as healing as receiving it.

If someone shares a personal struggle that resonates with you, offer words of encouragement. A simple “I’ve been there too” or “That sounds really tough” can go a long way.

At the same time, allow yourself to accept support from others. You deserve it.

6. Apply What You Learn Outside of Sessions

Therapy doesn’t just happen in the group—it follows you into your everyday life. Paying attention to the insights you gain and applying them outside of sessions is what makes therapy truly effective.

Ways to Apply Therapy in Real Life:

- Journal after sessions – Write down key takeaways and reflect on them.
- Practice new coping strategies – If you learn a new way to handle anxiety, try it out in real situations.
- Communicate differently – If therapy has helped you understand your emotions better, practice expressing them in your personal relationships.

The more you integrate therapy into your daily routine, the more impactful it becomes.

7. Be Patient With Yourself

Healing isn’t a sprint—it’s a marathon. Some sessions will feel deeply transformative, while others might feel pointless. That’s normal.

Progress isn’t always linear, but every session is a step toward growth. Give yourself grace and trust the process.

8. Respect Confidentiality and Boundaries

What’s said in the group should stay in the group. Confidentiality is critical to creating a space where everyone feels safe to share openly.

Also, be mindful of boundaries. Not everyone will be comfortable discussing certain topics, and that’s okay. Respecting each person’s unique healing journey helps create a supportive environment for all.

9. Talk to Your Therapist If You’re Struggling

If you ever feel like you’re not getting what you need from group therapy, don’t hesitate to talk to the therapist leading the sessions. They can offer guidance, suggest different approaches, or even recommend another group that might be a better fit.

Therapy should serve you, not the other way around. If something isn’t working, it’s okay to make adjustments.

Final Thoughts

Group therapy can be intimidating at first, but it's one of the most powerful ways to heal and grow. By choosing the right group, showing up with an open mind, participating, embracing vulnerability, and applying what you learn, you set yourself up for success.

Most importantly, remember that healing is a journey, not a destination. Be patient with yourself, trust the process, and know that you're not alone.

If you're on the fence about joining a group, take the leap. You might be surprised by how much it helps.