Key Takeaways
Both group and individual therapy are evidence-based treatment options for mental health conditions.
Group therapy can help you build community and connection, while individual therapy provides more one-on-one attention.
The right fit depends on your goals, comfort level, budget, and what type of therapy is most effective for your symptoms.
When you’re looking for mental health treatment, one of the many factors to consider is the benefit of individual versus group therapy. Individual therapy is when you meet with a therapist one on one. In group therapy, many participants meet with one or two therapists, who facilitate the session.
Both group and individual therapy can be effective for common mental health conditions. The best decision for you depends on your personal needs, comfort level, and what kind of therapeutic environment helps you feel most supported.
1. Effectiveness for your symptoms
It’s important to consider what type of therapy is most effective for your mental health condition.
Generally, research has found [1] that group and individual therapy are equally effective for treating mental health conditions like depression and anxiety. But some specific therapy methods are designed to be delivered in a certain way.
Many effective therapy methods for common mental health conditions are delivered in a group format. For example, mindfulness-based cognitive therapy has been found to be effective [2] for depression and anxiety.
But other treatments are delivered individually. For example, exposure and response prevention — the most effective therapy for obsessive-compulsive disorder (OCD) — is a type of individual therapy.
If you’re unsure what type of therapy will work best for your specific condition or needs, ask a mental health professional. They can make a suggestion to see a therapist one on one or attend a group session.
2. Level and type of support
Think about what kind of support you’re hoping to gain from your therapy experience. In individual therapy, the therapeutic alliance between you and your therapist is a key factor in effectiveness. So your therapist will spend time getting to know you as an individual and developing a sense of trust.
In group therapy, it might be more focused on building a connection with the other participants. You might not have as strong of a connection with the therapist or facilitator as you would in a one-on-one session.
3. Time commitment
Many group therapy methods have strict time requirements. You may be required to attend sessions at a specific time every week for 8 to 12 weeks. If you need to miss a session, you likely can’t reschedule, as sessions are planned in advance to meet everyone’s needs.
Individual therapists may be more open to rescheduling sessions, depending on their policies. Both individual and group therapy require commitment and time, but individual therapy may be more flexible in some situations.
4. Cost and accessibility
For many people, cost and insurance coverage are major factors when looking into mental health treatment. Check your insurance benefits carefully to see if both individual and group therapy are covered.
They often are — especially if you’re diagnosed with a mental health condition. But your copays might be higher for one than the other.
Look into other accessibility factors as well. For example, you might find that a group therapy program requires you to attend sessions in person, while an individual therapist could see you online.
5. Personal comfort level
Lastly, keep in mind that group therapy will require you to share your internal world — and, often, hold space for others’. If you feel uncomfortable sharing your thoughts and feelings with other people, group therapy may not be for you.
Hearing about others’ experiences is often healing and can make you feel less alone. But it could also be upsetting or retraumatizing for some people, especially in the early stages of recovery. So it’s important to consider how comfortable and safe you’d feel in a group setting.
Questions to ask yourself
You don’t necessarily need to choose between group and individual therapy. They often play different roles in your mental health treatment, and many people layer therapy types.
For example, dialectical behavior therapy (DBT) has both individual and group therapy components. Or you might participate in a support group for bereavement while also participating in individual grief counseling.
But if you want or need to choose between them, ask yourself these questions to help you make a decision:
Am I willing to commit to the duration of the group therapy intervention?
How comfortable am I with sharing my honest thoughts with people I haven’t met before?
How much individual time and attention do I feel like I need from my therapist?
How important is peer connection and shared experience to my healing process?
What are my financial or scheduling constraints?
Do I feel more supported in collaborative environments or do I prefer a more private space for reflection?
Are there hybrid options (like DBT) that might meet both needs?
If you’re still having a hard time making a decision, talk to a mental health provider. They can walk you through your options and help you make the choice that’s right for you. And remember, you can always change your mind if one format doesn’t work for you.
Clinician's take
People often assume group therapy will feel intimidating or overwhelming, but most discover it’s far more supportive and relatable than they expected. Groups usually move at a gentle pace, sharing is always by choice, and the focus is on connection rather than pressure.
Find care with Rula
Both group and individual therapy can be helpful and even life-changing. The choice is just about finding the approach that fits you, your life, and your goals best. Whatever you choose, therapy can help you understand yourself more deeply and build the skills you need to feel better.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
