Group therapy vs. individual therapy: which is better for you?

Individual psychotherapy is exactly what it sounds like. You work directly with a qualified, licensed mental health professional to learn tools and tips for overcoming mental health challenges. Sessions are typically weekly or biweekly and take a flexible, tailored approach that adapts to your circumstances.

Research shows that one-on-one therapy is highly effective for addressing a wide range of mental health concerns. It can be a powerful option if you're concerned about privacy and want to explore personal topics you might not be comfortable sharing in a group setting.

During individual therapy, you'll experience:

• One-on-one sessions with a licensed therapist
• Sessions that are private, personalized, and entirely focused on your experiences and what you hope to get out of therapy
• Evidence-based therapy to treat anxiety, depression, trauma, relationship issues, mental exhaustion, and personal development
• A tailored treatment plan designed solely to meet your therapeutic needs

Headspace offers individual therapy.

Group therapy is led by a licensed therapist and involves a small group (usually around 5-12 people). It focuses on shared experiences or themes that everyone in the group can relate to. For example, group therapy might revolve around topics like grief, anxiety, social skills, trauma recovery, or identity.

In group therapy sessions, you'll find healing through group dialogue, shared reflections, and meaningful peer connections. The format is structured in a way that makes you feel safe in a confidential space, so everyone within the community can heal and grow.

During group therapy, you'll experience:

• Therapist-guided sessions within a small group of participants
• A supportive environment that encourages sharing, listening, and connecting with others
• Evidence-based techniques for managing everything from stress to anxiety to grief and more
• An opportunity to build interpersonal skills and improve trust
• A safe space that allows you to explore your thoughts and feelings with the added benefit of learning from other participants

Headspace does not offer group therapy.

There are many benefits of one-on-one therapy. It can be particularly effective if you're dealing with complex trauma or you want a unique approach to your treatment plan.

Additional advantages of individual therapy include:

• Deeply personalized approach: In individualized therapy, every session is about you. It's focused on your current state and your past experience or trauma.
• Privacy: The individual treatment you receive and the bond you build with your therapist will help you feel safe when discussing sensitive or complex concerns, without worrying about how others might react.
• Focused guidance and structure: Since your therapist is focused only on you during sessions, they can tailor their techniques and methods. Therapy sessions allow for deeper exploration of your personal history and the individual challenges you're facing.
• Ideal when treating crisis or complex situations: If you're seeking therapy to treat past trauma or heal from grief, individualized therapy can offer the safety and support you might need.

Therapy isn't a one-size-fits-all solution. Just because individual therapy works for someone you know doesn't automatically mean it's going to be the best fit for you. There are many times when group therapy can be a better option, including if you're looking for help with things like social anxiety, addiction, or grief.

Additional benefits and advantages of group therapy include:

• Normalizes your emotions: Hearing others share similar struggles can be incredibly validating.
• Reduces isolation: Working through problems in a group lets you build connections and realize you're not alone. Group atmospheres can reduce feelings of loneliness or shame that are often associated with seeking help.
• Builds empathy: Supporting others and receiving feedback on your own situation allows you to develop social skills and insight that are important to your healing journey.
• Cost-effective treatment: Group sessions can be more affordable than traditional one-on-one therapy, making help more accessible.
• Offers real-time feedback: When you're in a group therapy setting, you can practice new behavioral skills and get immediate, honest responses from your therapist and peers.

While there's no perfect solution or one "best" way to get help, there are times when one-on-one sessions might be a better fit. If you're facing complex trauma or an acute crisis, a traditional individual therapy scenario can be beneficial.

There are other reasons why you might consider individual vs. group therapy, too, including:

• You want a private, flexible space to get to the heart of your issues or concerns
• You're navigating deep trauma or grief
• You have complex mental health needs
• You're new to therapy and want to build confidence throughout the process

For some people, group therapy can be an effective way to address symptoms, heal, or grow. If you're the type of person who thrives on having a sense of community, or if you like the feeling of belonging, group therapy can be a transformative experience. It's an excellent option if you've ever felt misunderstood or isolated, since it fosters a strong sense of community.

Group therapy can be an ideal option if:

• You want to feel less alone
• You're looking to improve your relationships or communication or behavioral skills
• You benefit from hearing others' perspectives and get a lot out of sharing your own experiences in a group setting
• You're already in individual therapy and want additional layers of support

Can you do both?

You can absolutely engage in both individual and group therapy simultaneously. Many people use a combined approach to mental healthcare. Layering treatment like this often provides a more effective and timely response, so you start feeling stronger, sooner. Combining techniques reinforces your progress and can broaden your insight into what you have been or are going through.

• Individual therapy offers depth and privacy along with tailored guidance.
• Group therapy provides a supportive community that encourages you to apply new insights in real-world situations.

Although there isn't "just one" or "a right" way to approach mental health treatment, there are some tips that will help you determine which modality might be more effective. If you're unsure whether individual vs. group therapy will be a better route, try asking yourself the following types of self-reflective questions:

• Do you feel more comfortable opening up in one-on-one settings, or are you more confident in a group?
• What kind of support are you craving?
• Do you value privacy or community more?
• Would hearing other participants' stories help you feel more seen and understood?
• What's your emotional bandwidth and availability right now?
• What are your goals for therapy? Deep insight into your own feelings and emotions? Or learning from others?
• How comfortable are you in vulnerable situations?
• Are you looking to develop your social skills and build meaningful relationships? Or do you want to focus more on personal growth and healing from trauma or your past?

If you're unsure about which type of therapy will be best, that's okay. Remember that you aren't bound to anything. If you try group therapy but aren't getting the results you want or expect, you can always switch to another format. Experimenting with treatment plans can be a valuable way to learn what works for you.

At Headspace, we believe in meeting you where you are. That's why we created flexible, whole-person resources that promote growth. From online therapy to self-guided meditation and other tools, we're there for all your needs.

Headspace offers:

• Licensed therapists: Access to licensed therapists for individual therapy through secure online sessions.
• Mental health tools: Learn how to use tools and tips that promote self-reflection, mindfulness, and emotional regulation.
• In-app meditations: Headspace believes in solo introspection alongside collective well-being, in a format that works for you and your comfort level.

Taking care of your mental health is critical for your overall well-being. Group and individual therapy can both offer powerful pathways to healing, especially when you combine them with other self-help techniques and tools you can find on Headspace. Simply put, there's no "wrong" way to go about improving your mental and emotional state. The "best" treatment option is the one that works for you, feels safe, and aligns with your goals. There are no rules for healing. You're free to choose and adjust your approach as you figure out what resonates the most.

Wherever you are on your healing journey, Headspace is there to help you feel connected and become the best version of yourself. Learn more about online therapy from Headspace today.

_Sources:

_{1. Hodgkinson, B., Evans, D., O'Donnell, A., Nicholson, J., & Walsh, K. (2000). The effectiveness of individual therapy and group therapy in the treatment of schizophrenia. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK68219/. Accessed July 31, 2025.}

_{2. Wiles, N., Thomas, L., Turner, N., Garfield, K., Kounali, D., & Campbell, J. (2016). Long-term effectiveness and cost-effectiveness of cognitive behavioural therapy as an adjunct to pharmacotherapy for treatment-resistant depression in primary care: follow-up of the CoBalT randomised controlled trial. The Lancet Psychiatry, 3(2), 137-144. https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(15)00495-2/fulltext. Accessed July 31, 2025.}