5 Common Fears About Group Therapy—And How to Work Through Them

By Shoaib Memon, M.D., Psychiatrist & Certified Group Therapist

For many people, starting group therapy feels way more intimidating than beginning individual therapy. The idea of opening up in front of others—especially strangers—can stir up a mix of fear, doubt, and even resistance. As a psychiatrist and certified group therapist, I’ve heard these hesitations many times. The good news? These concerns are not only valid, they’re also a meaningful starting point for the work itself.

Here are five of the most common concerns people have about group therapy—and what I tell my patients when they bring them up.

1. “I don’t want to share my problems with strangers.”

This is probably the most common hesitation I hear. The thought of speaking honestly about your struggles in front of others can feel exposing or even unsafe.

What helps:

Group therapy isn't about performing or being perfect.  It’s also not about “just letting it all out.”   It’s about being real—and in that space of honesty, most people find a deep sense of relief. Over time, the group becomes more than a room of strangers; it becomes a space of belonging. As Irvin Yalom puts it, “It is the relationship that heals.”

You’re never expected to dive in all at once—showing up and listening is a powerful first step.  Over time, with the safety created by the group process, people organically begin to open up and connect with others in meaningful ways.

2. “I’m afraid I won’t get enough time to talk about my issues.”

A common belief is that therapy only “works” when you're the one doing the talking. In a group setting, it might seem like there won’t be enough time for your individual story.

What helps:

In truth, group therapy works differently from individual therapy—and that’s one of its strengths. You may be surprised by how much you learn about yourself by listening to others. Often, someone else’s words will echo something you hadn’t yet found the language for. Christie Tate, in her memoir Group, describes this perfectly: “Sometimes the words I needed came out of someone else’s mouth.”

It’s also worth knowing that group sizes are intentionally limited. You will have space to share, be supported, and be known. 

3. “I’m worried about being judged or criticized.”

This fear often comes from past experiences of being invalidated—or from internal self-judgment. It’s understandable to be cautious about opening up.

What helps:

The purpose of group therapy isn’t to criticize, but to notice and explore relational dynamics in real time. The group becomes a mirror—not to point out flaws, but to reflect your experience back to you in a compassionate way. I guide group members in how to give and receive feedback that’s grounded in curiosity and care.

It’s normal to feel exposed at first, but as safety and trust grow, many people discover how healing it is to be seen—and still accepted.

Scott Rutan, a leading expert in modern group therapy, emphasized that group is a place where “shame is reduced through acceptance and the discovery of shared experience.” That shift—from hiding to connection—can be profoundly healing.

4. “I don’t think I have anything to offer the group.”

People often say, “What if I’m the quiet one?” or “What if I don’t know what to say?” The worry here is that they’ll somehow take up space without giving anything in return.

What helps:

Your presence in the room already matters. Listening attentively, showing up consistently, and simply being authentic are all powerful forms of participation. You don’t need to be insightful or articulate to be valuable.

In fact, many group members find that the quietest moments—when someone says, “I’m not sure how to put this…”—are often the most resonant. Yalom reminds us: “Each member is both a helper and a helpee.” You are not expected to have the answers—only the willingness to be present.

5. “I’m unsure about the structure—it feels unpredictable.”

Unlike some therapy modalities that follow a set agenda, interpersonal process groups often have a looser format. That spontaneity can feel uncomfortable, especially for people who thrive on structure.

What helps:

This “unstructured” quality is actually part of what makes group therapy powerful. It mirrors real-life interactions and allows deeper emotional patterns to emerge naturally. That doesn’t mean it’s chaotic—group sessions are carefully facilitated to maintain emotional safety and focus.

What might seem unstructured on the outside is, in fact, a space where meaningful connections and insights can unfold organically.

Bonus: “Is group therapy as effective as individual therapy?”

Yes—and in many cases, it can be even more powerful. Research shows that group therapy can be just as effective as individual therapy for many concerns, including anxiety, depression, grief, and relationship issues. The key difference is in the format: group therapy offers real-time interpersonal feedback, shared vulnerability, and the chance to practice new ways of relating in a live setting.

Final Thoughts

Resistance to group therapy doesn’t mean something is wrong with you. It often means something important is being stirred—a longing to connect, a fear of being seen, a desire to heal old relational wounds. Group therapy provides a rare space to explore those dynamics with others who are on a similar path.

Christie Tate writes, “Healing doesn’t happen in a vacuum. It happens in a room full of people brave enough to be seen.” That’s the heart of group work—and why I believe in it so deeply.

If you’ve been considering joining a group, or even if you’re unsure, I invite you to reach out. Together, we can explore whether group therapy is a good fit for where you are right now.