Why Group Therapy Works (Even If You Think It Won’t)

Fifteen years ago, my amazing therapist tried to ditch me—gently nudging me toward group therapy.

I refused.

Why would I choose to spend more time with people? Groups are vile. I don’t even socialise on a good day. Why would I willingly sign up for this?

It took me much longer to give it a go, but when I did, I learned more through the discomfort of that setup than I ever expected. Turns out, I still had a lot to discover about myself.

Because therapy isn’t just about one-to-one conversations.

Group therapy has long been recognised as a transformative, evidence-based approach, with deep roots in psychotherapy theory. And surprisingly? It works even (and especially) for those of us who least expect it to.

The psychotherapy of groups

Group therapy isn’t just people sitting in a circle sharing feelings (although there is plenty of space for that too). It’s a structured, intentional space shaped by decades of psychological theory. And for neurodivergent folks, this structure is often what makes it so powerful.

Psychodynamic approach: groups as a social microcosm

From a psychodynamic perspective, group therapy acts as a social microcosm: a contained space where our interpersonal patterns naturally emerge.

For neurodivergent people, this can be particularly insightful. Many of us have spent years masking, adapting to others, or struggling to navigate relationships in ways that feel natural. In a therapy group, we get to unlearn masking, explore boundaries, and experience authentic connection in a way that might not feel possible in daily life.

And unlike everyday socialising, a therapy group is safely supervised. You don’t have to perform. There’s no expectation of a small talk. It’s a space where you get to explore how you relate to others, without pressure.

Gestalt therapy: the power of the here & now

Gestalt therapy emphasises the present moment, encouraging members to notice and express their emotions and reactions as they arise. This is particularly helpful for neurodivergent people, who might have been conditioned to suppress emotions or struggle with interoception (awareness of bodily sensations).

Being in a group allows members to tune into themselves in real-time, helping to build self-awareness and emotional regulation in a supportive setting.

Art therapy: expression beyond words

Verbal processing isn’t always the easiest or most effective way to explore experiences, especially for neurodivergent individuals who may struggle with alexithymia, auditory processing differences, or the pressure of articulating thoughts in a structured way. Art therapy provides an alternative, one that taps into non-verbal communication, metaphor, and sensory engagement. In a group setting, this allows for connection and self-exploration without relying solely on words.

Jungian and Gestalt approaches to art therapy highlight the power of imagery and creative expression in bringing unconscious patterns to the surface, while polyvagal theory supports the idea that sensory-based activities can regulate the nervous system. For neurodivergent folks, this means art therapy can reduce the cognitive load of verbal expression, offer a stim-friendly way to engage in the therapeutic process, and provide insight into personal and shared experiences in a way that feels more intuitive and embodied.

Polyvagal theory: safe social connection as regulation

The nervous system often calibrates through social cues. Safe, accepting group environments can regulate the autonomic nervous system, reducing fight-or-flight responses and increasing co-regulation. For neurodivergent folks, who may experience chronic nervous system dys-regulation, a low-demand, structured social space can be incredibly grounding.

Attachment theory: healing relational wounds

Many neurodivergent people experience rejection sensitivity, inconsistent social bonds, or relational trauma. Group therapy provides a secure base where consistent, supportive interactions can foster new relational patterns. For neurodivergent folks, this means experiencing predictable, structured social interactions where acceptance isn’t conditional: where connection isn’t based on how well you mask.

Yalom’s therapeutic factors: why groups actually work

Psychiatrist Irvin Yalom identified the core elements that make group therapy effective. Many of these resonate deeply with neurodivergent experiences:

Universality – The relief of realising I’m not the only one struggling with this. For neurodivergent people, who often feel out of sync with the world, this can be life-changing.

Interpersonal Learning – A space to explore social patterns, unlearn masking, and test out new ways of being—without judgment.

Imitative Behaviour – Seeing other ND people approach things differently can be a huge lightbulb moment for finding what works for you.

Cohesion – The sense of belonging that comes from being in a group that truly gets it. Many ND folks have spent a lifetime feeling like outsiders: group therapy can be a rare space where connection feels easy.

Catharsis – A space where emotional expression is welcomed and validated, countering the world’s frequent dismissal of ND emotional experiences.

But I already struggle with people… why would I choose this?”

If group therapy sounds like the last thing you’d sign up for, you’re not alone.

But here’s why it often works for the people who least expect it to:

"I already spend too much time with people—why would I add more?"

Unlike everyday socialising, group therapy is structured. No need for small talk, no social scripts, no need to entertain anyone. Just a space to show up as you are: messy thoughts, silence, or info-dumping welcome.

"I can’t even socialise on a good day—why would I willingly join a group?"

Because therapy groups aren’t socialising. They’re about exploring connection in a way that feels safe and intentional. There’s no pressure to perform, just a space to notice how you relate to others, at your own pace.

"I totally don’t do people. It drains me—why would I put myself through that?"

Because the right group can actually recharge you. Being around others who just get it can be energising in a way that’s hard to find elsewhere. No masking, no need to explain yourself—just being understood.

Group Therapy Is More Accessible Than You Think

Beyond the psychological benefits, group therapy is often more affordable than one-to-one therapy, making it a practical option for many. It also offers more structure, with clear frameworks, time limits, and a shared focus that reduces unpredictability: something that can be especially helpful for neurodivergent people. And because it’s typically more flexible than long-term individual therapy, it can be easier to access and fit into a busy or variable routine.

So if you’ve ever thought, group therapy isn’t for me… maybe it’s exactly what you need.

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