How to Get the Most Out of Group Therapy
Tiffany Smith, LCSW on whether group therapy is right for you & how to have a great experience in a group.
The first thing to mention is that group therapy is not for everyone. Group therapy can be very beneficial to those who are in the right space for this type of therapeutic intervention, even more helpful than individual therapy. However, there are things to be aware of in ourselves when choosing to join a group.
In group therapy you are a part of a system, several individuals existing together in therapeutic time and space. This group of people who you are working with are looking to share experiences, learn from each other, and find validation in others living a similar experience. These are noble expectations from group therapy. What group therapy is not is an opportunity to “teach” others or promote self-interest.
What makes group therapy and individual therapy different?
There are some apparent differences between group and individual therapy. One is a group experience with a facilitator and the other entails you being 1:1 with a provider. In an individual setting you will have more control over the day-to-day conversation if there are different topics or concerns that come up you would like to discuss. In group therapy we focus on the group wellbeing and the goal the group has gathered to discuss, ex. Grief, Addiction, or Stress.
What makes group therapy different is the validation from individuals with shared experiences. While it is important to note that we do not exist in a vacuum and our experiences are as unique as our fingerprints, we cannot ignore the value of shared experiences. Most people know the phrase “Before you judge a man, walk a mile in his shoes”. In a group therapy setting the people sitting with you have walked that same mile just in a different pair of shoes.
Now let's determine why you’re interested in therapy, and particularly group therapy. Are you looking for group therapy to fill any of the reasons mentioned above or something else? Are you looking for group therapy because you’ve heard about a positive experience from someone else with a similar goal? Make a mental list. It doesn’t have to be long- just two or three reasons you feel group therapy is the best match for you.
Still interested in a group?
Can you abide by these steps?
The first step in getting the most out of group therapy is to show up, and show up. We all start things we don’t finish sometimes but don’t let therapy be that thing. You already have a list of things you want out of therapy, now come and get it! Being present at each session is how you can intentionally show up for yourself in group therapy. If you are going to a physical location, try to allow yourself sufficient travel time so that you don’t feel rushed or stressed.
If you are jumping online for your group, give yourself 5 minutes to get up your technology and a few moments to code switch into group mode. Finding a quiet place to take part from or putting your phone on sild feedback. Does your comment take away from the last person’s experience or does it add to the conversation with a different perspective? Two very different things. Shared experiences and validation again are the two reasons people seek group therapy to start. Derailing a conversation won’t improve your experience or that of those in the group.
Providing feedback and suggestions when prompted can be very therapeutic for ourselves and others but listening can also be a therapeutic process. You might find out that someone has gone through the exact experience that you have been processing. They may have a brilliant solution for a problem or a learned experience that you might like to avoid.
So let’s see…
1. Show Up
2. Be Vulnerable
3. Do the Homework
4. Contribute to the Team
And just like that, your group experience is one step closer to being a success!
Okay, so I’ve decided. Now what?
Contact the group! (Or don’t!)
Don’t let your fear of disliking the group keep you from trying it out. Keep in mind that you can always leave an experience that is not benefiting you. After all, that is why you joined the group to start. Talk to your facilitator and see what suggestions or alternative options that may have (again, vulnerability).
The steps presented here can help you determine if you are willing or in the right place to be a part of a group. If you feel that any of the steps are beyond what you can give, group therapy might not be the best route for you. Please consider individual therapy to help you reach your goals.
If you’re looking for a group or individual therapy, you can view our current groups here, try Psychologytoday.com or Zencare.co for providers in your area.