How to Overcome Resistance to Group Therapy

18 June 2025

Group therapy can be a powerful tool for healing, personal growth, and self-discovery. But let’s be honest—just the idea of opening up to a group of strangers can feel downright terrifying. If you've ever felt hesitant about joining a group therapy session, you're not alone. Resistance to group therapy is common, but overcoming it can lead to some of the most transformative experiences of your life.

So, how do you push past the fear and discomfort? Let’s break it down.

Understanding Resistance to Group Therapy

Before we dive into solutions, it's important to understand why so many people feel resistant to group therapy in the first place. Resistance isn’t just about avoidance—it’s often rooted in deeper fears and misconceptions.

Common Fears About Group Therapy

1. Fear of Judgment – One of the biggest concerns people have is that others in the group will judge them for what they share.
2. Fear of Vulnerability – Opening up to others, especially strangers, can feel incredibly intimidating.
3. Fear of Losing Control – Unlike individual therapy, you can’t control the flow of conversation in a group; this unpredictability can be unsettling.
4. Fear of Comparison – Some people worry that their struggles aren’t “bad enough” compared to others in the group.
5. Fear of Confidentiality Breaches – The thought of personal struggles being shared outside the group can make some people hesitant.

Misconceptions About Group Therapy

- "It’s not as effective as one-on-one therapy." Actually, research shows that group therapy can be just as effective—sometimes even more so—for certain issues like anxiety, depression, and trauma.
- "I’ll have to share everything." Group therapy is a process, and no one is forced to open up before they’re ready.
- "It’s just people sitting around complaining." A well-run group therapy session is guided by a trained therapist and focuses on growth, coping strategies, and support.

Understanding that resistance is normal can help you take the next step toward breaking down those walls.

Steps to Overcome Resistance to Group Therapy

Let’s get into some practical ways to ease your anxiety and shift your perspective on group therapy.

1. Acknowledge Your Fears (And Don’t Judge Them)

The first step to overcoming resistance is recognizing and accepting your fears. Instead of suppressing them, acknowledge them. Ask yourself:

- What exactly am I afraid of?
- Where is this fear coming from?
- Is it based on facts or assumptions?

Awareness is the starting point for change. Once you identify what’s holding you back, you can start challenging those thoughts.

2. Shift Your Perspective on Group Therapy

Instead of seeing it as a room full of strangers, think of it as an opportunity to connect with others who understand what you’re going through. Group therapy isn’t about being judged—it’s about being supported.

Try asking yourself:
- What if instead of judgment, I find understanding?
- What if instead of embarrassment, I experience relief?
- What if this actually helps me grow?

Reframing your mindset can make the idea of group therapy seem less daunting.

3. Start Small and Ease Into It

If the thought of attending a full group therapy session immediately feels overwhelming, start small:

- Attend a support group first. Unlike formal therapy, support groups often have a more relaxed atmosphere where you can listen and engage at your own pace.
- Participate as a listener first. Most group therapy settings allow you to observe without having to speak right away.
- Join an online group first. Virtual group therapy might feel like a safer stepping stone before attending in person.

The key is to dip your toes in before diving in headfirst.

4. Remember That No One Expects Perfection

There’s no “right way” to do group therapy. Some people talk a lot, some say very little, and others take time to open up. No matter where you fall on the spectrum, you’re not doing it wrong.

If you stumble over your words? No big deal.
If you take a while to share something personal? That’s okay too.

Group therapy isn’t about performing—it’s about showing up as your authentic self.

5. Find the Right Group for You

Not all group therapy experiences are created equal. If you’ve tried it before and didn’t feel comfortable, that doesn’t mean all groups will be the same.

Consider:
- Therapist-led vs. peer-led – Some people prefer therapist-led sessions, while others thrive in peer-led groups.
- Issue-specific groups – There are therapy groups for anxiety, grief, addiction, trauma, and more. Finding one that aligns with your needs can make all the difference.
- Size of the group – Some people feel more comfortable in smaller groups rather than large ones.

It’s okay to try different groups until you find one that feels like the right fit.

6. Set Small, Achievable Goals

Instead of putting pressure on yourself to “fix everything” in one session, start with small goals:

- Goal 1: Attend a session and just listen.
- Goal 2: Introduce yourself.
- Goal 3: Share something small about your week.

Each small step builds confidence and makes participation feel more natural over time.

7. Remind Yourself of the Benefits

When resistance creeps in, remind yourself why you’re considering group therapy in the first place. Some benefits include:

- Feeling less alone in your struggles
- Learning from others' experiences
- Receiving encouragement and different perspectives
- Developing stronger communication and coping skills

Sometimes, shifting the focus from fear to potential growth can be incredibly motivating.

8. Talk to a Therapist About Your Concerns

If you're still struggling to take the plunge, talking to a therapist one-on-one might help. They can address your specific fears about group therapy and even recommend a group that suits your personality and needs.

Having a professional validate your concerns while providing reassurance can make a huge difference.

Final Thoughts

Resistance to group therapy is natural, but it doesn’t have to be a roadblock. By acknowledging your fears, shifting your mindset, and taking small, intentional steps, you can move past the initial discomfort and experience the profound benefits that group therapy offers.

Healing doesn’t have to be a solo journey. Sometimes, the very thing we resist the most is exactly what we need to grow.

So, if you’ve been on the fence about group therapy, consider this your gentle nudge to give it a shot. You might just surprise yourself.