Group Therapy vs. Individual Therapy: Which Is Right for You?
If you are considering therapy, you may feel torn between individual sessions and group therapy. Both can be powerful. Both can help you move from burnout and anxiety into a more grounded, fulfilling life. But they are not the same, and knowing the difference can help you choose what feels right for you.
As a therapist for ambitious, anxious women in Utah, I offer both individual and group options. The truth is, neither is “better.” The question is which one fits your needs, your personality, and your season of life.
Let’s break it down.
What Individual Therapy Offers
Individual therapy is the most familiar form of therapy: one therapist, one client, one focused conversation.
Benefits of individual therapy:
Privacy and intimacy. You have a space that is fully your own.
Tailored pace. We go at the speed that feels right for you, whether that is slower or more intensive.
Personalized focus. We zero in on the exact issues you are facing, from perfectionism to people-pleasing.
Comfort in vulnerability. Some women find it easier to open up in a one-on-one setting.
Individual therapy is often a good fit if:
You want a deeply personalized approach.
You are new to therapy and feel uncertain about sharing in a group.
You are working through something you are not ready to share publicly.
You want a flexible pace and space to go deep on specific patterns.
What Group Therapy Offers
Group therapy looks different: a small group of women (guided by a therapist) meeting regularly to share, reflect, and practice new tools together.
Benefits of group therapy:
Connection and belonging. You realize you are not the only one struggling. That “me too” moment is powerful.
Learning through others. Hearing how other women navigate perfectionism, burnout, or people-pleasing can spark insights for your own journey.
Real-time practice. Group therapy is a living lab for practicing boundaries, honesty, and self-expression.
Efficiency. You gain support from the therapist and the group, often accelerating growth.
Affordability. Group therapy is usually less expensive than weekly individual sessions.
Group therapy is often a good fit if:
You crave connection and want to feel less alone.
You are tired of carrying the weight of your struggles silently.
You want to practice new tools in real conversations.
You are motivated by accountability and structure.
You prefer a short-term, focused format (like my 12-week program, The Fulfillment Formula).
How Insurance Works for Therapy
Whether you are considering individual or group therapy, insurance may help cover the cost. The details depend on whether your therapist is in-network or out-of-network with your plan.
If your therapist is in-network:
The therapist (or their biller) submits claims directly to your insurance company.
You are responsible only for your co-pay or for meeting your deductible, just like with other medical visits.
If your therapist is out-of-network:
You usually pay the full session fee upfront.
Your provider can give you a superbill (an itemized receipt) to submit for possible reimbursement.
Some practices, including mine, use tools like Thrizer to submit out-of-network claims on your behalf so you do not have to deal with the paperwork.
Every plan is different, which is why it is important to check your benefits for both individual and group therapy. Many women are surprised to find that their plan offers some level of coverage, making therapy more affordable than they expected.
How We Decide Together
No matter which option you feel most drawn to, individual therapy or group therapy, you will not have to figure it out alone.
Before starting, every client completes an initial assessment with me. This helps determine whether individual therapy, group therapy, or another level of care is the best fit for your needs.
Sometimes women discover that group therapy is perfect for where they are. Other times, individual therapy makes more sense. And in certain cases, I may recommend a higher level of support than outpatient therapy.
This step ensures that you are not only choosing what feels right but also what is clinically appropriate for your well-being.
Common Myths About Group Therapy
“I will be judged.”
Actually, group therapy creates a space where judgment falls away. Most women are relieved to find that others in the group feel the same fears and struggles they do.
“It won’t be personal enough.”
Good group therapy balances shared discussion with individual reflection. Many clients say they actually learn more because they see themselves in others’ stories.
“It is just group coaching.”
Not at all. Coaching often focuses on performance and productivity. Group therapy is about healing, values, and practicing new ways of relating. It is evidence-based and facilitated by a licensed therapist.
How to Decide What Is Right for You
Both individual and group therapy can help you move forward. The choice often comes down to what you need most right now.
Choose individual therapy if you want:
Deeply personal exploration
Flexible pace
A private space for vulnerable topics
Choose group therapy if you want:
Connection and shared support
Accountability to keep showing up
A short-term, structured format that delivers insight and change
Some women actually benefit from both. You might begin with group therapy to feel less alone, then continue with individual therapy for deeper exploration. Or you might start with individual therapy, then move into group work when you are ready for connection and practice.
The Bottom Line
There is no wrong choice. Both individual and group therapy can be transformative in different ways.
Individual therapy offers privacy and personalization. Group therapy offers connection and shared growth.
The real question is not which option is “better.” It is which option meets you where you are and helps you take the next step toward a more grounded, fulfilling life.
An Invitation Forward
If you are curious about either path, I would love to support you. I offer both individual therapy and a 12-week group therapy program called The Fulfillment Formula, designed specifically for ambitious women who are tired of toxic positivity and ready for values-based change.
Explore therapy options here:
https://www.theantioptimisttherapist.com/individual-counseling
https://www.theantioptimisttherapist.com/group-therapy
