Beginning treatment is a serious matter—and, frankly, one of the most courageous decisions you can make about your mental health. However, as soon as you decide to take this step, the next question that arises is: Do I go one-on-one with a therapist, or would a group be a more appropriate choice? The thing is that both of these paths may help you heal, develop coping skills, and begin to feel like yourself again, as you were before—the only difference is in the way the support is provided.
Some prefer to be alone in a one-on-one session where all the attention is given to their story. Others are energized within a group where mutual experiences and peer support foster a sense of belonging. And this is the weird bit, there is no wrong answer. Evidence-based tools are applied with compassion and cultural awareness at Legacy Counseling, and thus, regardless of the therapy method you pick, be it individual therapy, group therapy, or both, you will receive the type of support that will actually meet you where you are.
Understanding Individual Therapy
Individual therapy is your space, you and a licensed therapist, together, paying all the attention to what is most important to you. Imagine it as a judgment-free zone that is private and safe to untangle thoughts, work through emotions and experiment with patterns.
At Legacy Counseling, we understand that no two people share a story, and therefore, sessions are personalized with empathy and evidence-based treatment. At times, that involves cognitive behavioral therapy. At other times, it is more of a talk-it-out method. In many cases, it is a thoughtful combination of the two.
The beauty of one-on-one therapy is the fact that it is flexible—you determine what to discuss, how in-depth you want to go and what pace is comfortable. Rushing has nothing to do with it; it is about establishing trust and giving room to real, long-term change.
Understanding Group Therapy
Group therapy is discovering your own support group—you go in thinking that you are alone, but then you find out that others are sharing stories that are close to yours. These small groups are guided by one (or sometimes two) caring therapists and provide a space where people can share their experiences, listen to others, and learn from one another.
Group therapy is particularly effective in overcoming depression, anxiety, grief, or during recovery and is available in many locations in Pennsylvania. An unexpected benefit of group therapy is the feeling of connection; you listen to the story of another person and think, “Wow, I am not the only one.” Such an understanding is difficult to get elsewhere. Through evidence-based exercises, such as guided conversation, role-playing, or mindfulness meditation, you not only learn to talk about your coping skills but, in fact, practice them in a secure and supportive setting.
Benefits of Individual Therapy
One of the greatest benefits of individual therapy is privacy—it’s your safe space where everything stays between you and your therapist. For many people, that sense of confidentiality makes it easier to open up about the things that feel too heavy to share anywhere else. What makes it even more powerful is how personal it is. Your therapist tailors each session to your pace, your comfort level, and your unique story.
Whether you’re working through stress, relationship struggles, or past trauma, the focus is entirely on you. And because sessions happen regularly, you build consistency and trust—two ingredients that research shows are essential for lasting growth and healing. At Legacy Counseling we pair that consistency with compassion and evidence-based approaches, so every step feels supportive, safe, and truly your own.
Benefits of Group Therapy
There is so much more than just talking in a circle in group therapy. The community it creates is one of its greatest assets. When you sit with those who are experiencing depression, anxiety, or any other type of struggle, there comes this incredible moment of relief that you are not the only one bearing this burden.
Groups can be particularly fruitful for people of marginalized identities, offering support and solidarity from others with similar experiences. According to the American Psychological Association, research has also found that group therapy can help LGBTQ+ patients cope with universal stressors and stressors stemming from coping with bias, as well as other challenges related to their minority status.
Telling your story (and listening to theirs) alleviates the feeling of isolation and creates a genuine connection. But it is not merely about comfort; it is also about learning. Everyone comes with his or her coping styles and life experiences to offer you new ideas that you can attempt to use in your life.
Using evidence-based practices, such as guided discussions, role-play, or mindfulness practices, you can rehearse new skills, such as communication or stress management, in a safe, positive environment. And here is a bonus: seeing others grow may spark a fire of inspiration in you, as well, to hold you responsible and motivated throughout the entire process.
Comparing Group Therapy vs Individual Therapy
When choosing between individual and group therapy, it is more a matter of personal choice. One-on-one sessions provide you with that personal, one-on-one time with a therapist, best when you want some individual attention, when you want to take things at your own speed, and when you want to explore your own narrative. On the other hand, group therapy provides a support group in which you can share and interact with others, exchange experiences, and gain new insights.
There is no better or worse choice; it is a matter of personality, life ambitions, and the type of healing environment you need. Legacy Counseling applies evidence-based care to our patients with empathy, meaning that both directions can help you grow. And here is one more thing that people often find surprising: you do not need to choose one. Some clients prefer to do both—have individual therapy where they achieve personal breakthroughs and group therapy where they practice new skills in a supportive community.
Activities for Group Therapy
Group therapy is brought to life by activities that not only occupy time but also involve members in a meaningful way. Instead of merely discussing struggles each week, sessions could incorporate creative expressions, such as journaling, role-playing, or even storytelling, that result in unexpected revelations. Certain groups are based on mindfulness and relaxation, and some are open in their discussions, in which compassion and mutual understanding play a central role.
Evidence-based activities like learning coping skills, exploring triggers, or establishing positive thinking habits are frequently incorporated in those working through depression. The activities are all aimed at fostering a sense of trust, retention and providing participants with useful resources to help them cope with emotions in a supportive, culturally sensitive environment.
Which Is Better for Depression?
As far as treating depression is concerned, managing it through group therapy or individual therapy is not always a matter of either-or. Group therapy for depression can be particularly potent since it addresses one of the most difficult problems of depression—isolation. It is oddly reassuring to know that you are not alone and to hear people with experiences that are similar to your own. Individual therapy, on the other hand, provides a private environment in which evidence-based methods can be adapted to your personal triggers and objectives.
Those who have tried it do discover that sometimes the most humane and effective course of action is a combination of both: individual therapy sessions contribute to the development of coping mechanisms, and group sessions offer the connection, support, and community that make the healing process seem less solitary.
Therapy Options in Pennsylvania
If you are looking for support, both group therapy in Pennsylvania and individual therapy in Pennsylvania are widely available. Most counseling facilities, such as Legacy Counseling, offer both, so you can decide what fits you.
Group therapy programs tend to target specific issues, such as depression, anxiety, grief, or substance use, which provide you with an opportunity to find people who can relate to your experience. Individual therapy, however, can be made to fit your personal path, focusing on whatever issues are of the most significance to you. The best part? There’s no single path.
Some begin with one-on-one sessions to establish a baseline, then join a group when they feel prepared to connect. Some explore group therapy initially and then follow it up with individual therapy. Evidence-based methods and empathetic care will make you feel supported, seen, and heard every step of the way.
The Benefits of Combining Both
You do not necessarily need to choose only one form of therapy—sometimes the magic comes from a combination of both. Individual therapy provides you with a personal setting where you can discover your goals and resolve problems at a pace that fits you, whereas group therapy provides you with a supportive community where you can practice new skills in real life.
For example, if you are trying to develop self-confidence during one-on-one sessions, a group activity is an ideal opportunity to practice speaking up, receive feedback, and observe how your progress is reflected in others. This combination of individualized attention and shared experience frequently speeds up the process and makes it more sustainable. Additionally, it is humane, culturally sensitive, and evidence-based.
How to Decide What Works for You
The decision between individual and group therapy actually depends on your comfort, needs, and goals. Are you in need of a personal time where all the attention is on you, or do you get energized by the positive energy and conversations of a group? Consider the problems you would like to address—sensitive subjects are usually easier to discuss one-on-one, and the acquisition of new skills and connections can flourish in a group.
The decision is easier when you talk to a counselor. They will help you find the approach that fits your situation and personality. And here is the comforting part: therapy is flexible. You may begin with one format and switch or even combine both as your needs and goals change, yet receive evidence-based, culturally sensitive, and compassionate guidance at every step of the process.
Final Thoughts
Individual and group therapy can truly transform your mental health in their own powerful ways. With individual therapy, you enjoy more privacy, one-on-one attention, and the flexibility to work at a rate that fits your needs, whereas in group therapy, you find a sense of connection and experience, and have the opportunity to learn with people who actually understand. The right option is not the same for everyone, but the one that is right for you.
There is a large variety of therapy options available to you if you are in Pennsylvania. Whether you prefer working alone, meeting with a group, or both, the important thing is to make contact. Legacy Counseling offers evidence-based, culturally sensitive, and compassionate care to help you explore what works best. Our team will help you navigate the choices, support you on your journey, and help you take that very first step towards growth, healing, and a healthier future. Contact us today and begin living the life you want.
