What Works Best Group or Individual Therapy?
The choice between group and individual therapy isn't about which is "better"—it's about what serves you best right now. As a Seattle therapist who provides individual therapy and refers to trusted group facilitators, I've seen how both formats offer unique healing opportunities. Let me help you understand the differences, benefits, and how to choose what's right for your journey.
Understanding Each Format
Individual Therapy
What It Is:
One-on-one with therapist
Completely personalized
Your pace and agenda
Private and confidential
Deep, focused work
The Experience:
All attention on you
Explore at your depth
Process your timing
Flexible approaches
Intimate relationship
Group Therapy
What It Is:
Multiple clients, 1-2 therapists
Shared experiences
Group dynamics utilized
Interpersonal learning
Community healing
The Experience:
Witness and be witnessed
Learn from others
Practice in real-time
Less pressure to talk
Belonging and connection
Benefits of Individual Therapy
Personalized Attention
Everything Tailored To You:
Your specific needs
Your pace entirely
Your goals centered
Your style honored
Your story held
No sharing time or attention.
Deep Dive Possible
Individual Allows:
Complex trauma processing
Intensive emotion work
Detailed history exploration
Nuanced understanding
Flexible techniques
As deep as you need to go.
Complete Privacy
Safety Through Confidentiality:
No group members
No outside disclosure
Your secrets safe
Shame processed privately
Control over sharing
Therapeutic Relationship
Unique Bond Develops:
Consistent attunement
Corrective experience
Attachment repair
Trust building
Transformative connection
The relationship itself heals.
Flexibility
Adaptable To:
Session structure
Therapeutic approach
Crisis moments
Life changes
Your evolution
Therapy shapes to you.
Benefits of Group Therapy
Universality
Discovering You're Not Alone:
Others share struggles
Common humanity
Reduced isolation
Normalized experiences
Shame dissipates
"I'm not the only one" heals.
Interpersonal Learning
Real-Time Laboratory:
Practice new behaviors
Receive direct feedback
See impact on others
Work through conflicts
Build social skills
Life skills developed live.
Multiple Perspectives
Rich Feedback From:
Different viewpoints
Varied experiences
Diverse solutions
Reality testing
Expanded awareness
Many mirrors reflecting truth.
Cost-Effective
Group Typically Offers:
Lower session cost
More therapy hours
Extended treatment possible
Community resources
Efficient healing
More therapy for less money.
Inspiration and Hope
Witnessing Others:
Further along in healing
Making breakthroughs
Sharing victories
Offering support
Modeling possibility
Hope becomes contagious.
When Individual Therapy Is Best
Clinical Indicators
Choose Individual For:
Complex trauma
Severe symptoms
Active crisis
Specific phobias
Intensive processing needed
Personal Preferences
Individual If You:
Need complete privacy
Process better alone
Require specialized techniques
Have scheduling constraints
Want therapeutic relationship
Life Circumstances
Consider Individual When:
Just starting therapy
Major life transition
Relationship issues
Family dynamics central
Cultural considerations
When Group Therapy Shines
Clinical Indicators
Group Excellent For:
Social anxiety
Interpersonal issues
Substance abuse
Grief and loss
Shared experiences
Personal Growth
Group If You:
Feel isolated
Want peer support
Learn through observation
Ready for feedback
Seek community
Specific Issues
Specialized Groups For:
DBT skills
Addiction recovery
Trauma survivors
Grief support
Identity-based groups
Common Concerns About Group
"I Don't Want to Share"
Reality:
Share at your pace
Observation valuable too
No forced disclosure
Boundaries respected
Learning through listening
Participation looks different for everyone.
"Others' Problems Will Overwhelm Me"
Actually:
Facilitators manage intensity
Boundaries maintained
Your needs matter too
Leaving space okay
Often energizing
Groups have their own protection.
"I'm Too Private"
Consider:
Share what comfortable
Details not required
Universals enough
Privacy within sharing
Growth through witness
Connection doesn't require complete exposure.
"What If I Know Someone?"
Groups Handle Through:
Screening process
Confidentiality agreements
Right to decline
Professional management
Clear boundaries
Safety structures exist.
Combining Both Approaches
Concurrent Treatment
Many Benefit From:
Weekly individual
Biweekly group
Different focus each
Complementary work
Enhanced healing
Example Combinations:
Individual for trauma + DBT skills group
Individual therapy + addiction support group
Individual processing + grief group
Individual work + process group
Sequential Treatment
Common Progression:
Individual first for stabilization
Add group for practice
Reduce individual frequency
Continue group for maintenance
Or:
Group for initial support
Add individual for deeper work
Return to group for integration
Types of Groups Available
Therapy Groups
Process Groups:
Focus on here-and-now
Interpersonal dynamics
Long-term usually
Deep work possible
Professionally facilitated
Skills Groups:
DBT skills training
CBT groups
Specific techniques
Educational component
Structured curriculum
Support Groups
Peer-Led:
12-step programs
Grief support
Condition-specific
Free usually
Community-based
Professionally Facilitated:
Specialized populations
Clinical oversight
Therapeutic framework
Fee-based typically
Treatment-oriented
Seattle Group Therapy Resources
Where to Find Groups
Clinical Practices:
Seattle Psychology Group
Mindful Therapy Group
Evidence Based Treatment Centers
Greenlake Psychotherapy
Community Resources:
Crisis Clinic support groups
NAMI Washington
Lambert House (LGBTQ+)
Hospitals and clinics
Specialized Groups:
The Healing Center (trauma)
Recovery Cafe (addiction)
Cancer Lifeline
Grief Works
Making Your Decision
Questions to Consider
About Yourself:
Comfort with others?
Privacy needs?
Learning style?
Social energy?
Current stability?
About Your Issues:
Interpersonal component?
Benefit from witnesses?
Need specialized technique?
Isolation a factor?
Shame present?
Practical Factors:
Budget constraints?
Schedule flexibility?
Transportation options?
Childcare needs?
Insurance coverage?
Trust Your Gut
Consider:
What feels right?
Where drawn to?
What scares but excites?
Past helpful experiences?
Current capacity?
My Referral Network
When I Refer to Group
I Might Suggest Group When:
Isolation is significant
Interpersonal focus needed
Skills practice beneficial
Community would help
Adjunct support useful
My Group Referrals
I Maintain Relationships With:
Quality facilitators
Various specialties
Different approaches
Trusted colleagues
Good outcomes
I only refer where I'd send family.
Starting Your Journey
Whether group or individual:
Both offer healing
Both require courage
Both can transform
Both are valid
Both available to you
During our consultation, we can explore:
Your comfort with formats
Specific needs
Available options
Best starting point
Combination possibilities
The best therapy is the one you'll actually attend.
