Group Therapy vs Individual Therapy: Pros and Cons of Each

When you decide to start therapy, one early choice is the format: working one-on-one with a therapist, or joining a group with others facing similar challenges. Both are legitimate, evidence-supported approaches, and neither is universally “better.” The right fit depends on your goals, the concern you are working on, your comfort level, and practical factors like cost and availability. This guide compares group therapy and individual therapy so you can have an informed conversation with a mental health professional.

What each format looks like

Individual therapy is a private, one-on-one relationship between you and a licensed therapist. Sessions focus entirely on your history, goals, and pace. Group therapy brings together several people, usually five to a dozen, led by one or more trained therapists. Groups may be open-ended and process-oriented, or structured around a specific topic or skill, such as managing anxiety, grief, or substance use. Group therapy is different from a peer-led support group, because a professional facilitates it.

Pros and cons at a glance

The strengths of group therapy

Group therapy offers something individual work cannot: the experience of connecting with others who understand what you are going through. The American Psychological Association and group-therapy specialists note benefits such as reduced isolation, hearing diverse perspectives, practicing social and interpersonal skills in a safe setting, and learning from others’ progress and feedback. Realizing that others share similar struggles can be powerful and normalizing. Groups are also often more affordable and can make care more accessible. The trade-off is less individual attention and the need to be comfortable sharing in front of others, though skilled facilitators help build safety and trust.

The strengths of individual therapy

Individual therapy provides privacy and undivided attention. The entire session is devoted to your concerns, and the therapist can tailor the approach and pace precisely to you. This can be especially useful for complex trauma, deeply personal issues, or when you want to move at your own speed. The main trade-offs are cost, which is usually higher per session, and the absence of peer perspective. Many evidence-based approaches, including specific therapies for depression and anxiety, are delivered effectively one-on-one.

Which tends to fit which situation

There is no strict rule, but some general patterns help. Group formats are commonly used for shared experiences such as grief, addiction recovery, social anxiety, and chronic illness, where peer support and skill practice add value. Individual therapy is often preferred for highly personal or complex issues, or when someone simply feels more comfortable one-on-one. Many people benefit from a combination, doing individual work while also attending a group. Related family-based formats, such as family therapy, and relationship-focused approaches like interpersonal therapy, are additional options a clinician can help you weigh.

What the evidence says

Research reviewed by professional bodies indicates that both group and individual therapy can be effective for many common concerns, including depression and anxiety, and that for some conditions the two formats produce broadly comparable outcomes. Effectiveness depends heavily on the specific problem, the type of therapy used, the skill of the therapist, and the fit for the individual, rather than format alone. In other words, the question is less “which is better” and more “which is right for this person and goal.”

How to choose

Consider practical and personal factors: your budget and insurance, your comfort with sharing in a group, the specific issue you want to address, and what is available in your area or via telehealth. A licensed mental health professional can assess your situation and recommend a format, or a combination, and help you find the right program. It is also fine to try one format and switch if it is not working. If you ever have thoughts of harming yourself or are in crisis, do not wait for a therapy appointment; seek urgent help or contact a crisis line right away.

Frequently asked questions

Is group therapy less effective than individual therapy? Not inherently. Both are supported by evidence, and effectiveness depends on the issue, the approach, and the fit.

Will I have to share personal details with strangers? You control what you share, and groups operate with confidentiality expectations. A good facilitator builds safety gradually.

Is group therapy cheaper? Often it costs less per session than individual therapy, which can make care more accessible.

Can I do both? Yes. Many people combine individual and group therapy, and a clinician can help coordinate this.

How is group therapy different from a support group? Group therapy is led by a trained professional, whereas support groups are usually peer-led.

How do I decide? Talk with a licensed mental health professional about your goals, comfort, and circumstances; you can also switch formats if needed.

Sources

• American Psychological Association (APA) — psychotherapy formats and effectiveness
• American Group Psychotherapy Association (AGPA) — about group therapy
• Mayo Clinic — psychotherapy
• MedlinePlus — mental health treatment
• NIH National Institute of Mental Health (NIMH) — psychotherapies

For more on mental and physical wellbeing, see our wellness guide.