Therapy: Go Solo or Join the Group?

Sorting it out 1:1 on a therapist’s couch is a proven treatment option for depression and anxiety. But researchers say there may be an equally effective (and cheaper) alternative.

According to a study published in European Psychiatry, mindfulness-based group therapy is just as effective as individual cognitive behavioral therapy (CBT) for treating depression, anxiety and stress. (Mindfulness is used to interrupt negative thinking by focusing on the present in a non-judgmental way. CBT is a hands-on approach that challenges negative thinking and changes behaviors.)

During the 8-week research period, 215 participants were randomly placed in either mindfulness-based group therapy or “treatment as usual,” i.e. talk therapy (CBT) and medication. Each participant scored their symptoms of depression, anxiety, OCD, aggression and physical symptoms before and after the eight weeks. Both groups reported a significant decrease in symptoms and the results didn’t differ between the groups, suggesting both approaches are equally effective.

Mindfulness May Save You Money

Having more treatment options is always a plus, and in this case the good news could extend to our wallets – group therapy may save us a little money.

Individualized talk therapy isn’t cheap. Insurance coverage can help, but it doesn’t always pay the full amount charged by a therapist or cover the full number of sessions a patient might need. Group therapy can be a more affordable option.

Mindfulness-based group sessions may also be worth trying if you’re still searching for the right therapist or haven’t had success with other treatments.

My Experience with Mindfulness-based Group Therapy

I participated in mindfulness-based group therapy as a part of a larger treatment plan for depression. The sessions introduced the group to mindfulness skills so we could practice on our own.

The therapist acted as a guide, reminding us to focus our attention on the present moment. For me, this meant noticing a conversation people were having in the hallway and what it felt like to sit in a hard, plastic chair. My mind wandered …

“Am I doing this wrong? I’m still depressed,” I thought.

It was like the therapist could read my mind because just as I was considering my post-session snack options, he reminded us to let our thoughts simply pass by without judgment and return to the present moment. Using verbal cues, the therapist continued to guide the group through the rest of the session. Each time I focused, it would lead me to another cycle of thoughts. It became clear how much we associate different feelings with an experience. Returning to the present moment allowed me to interrupt those negative connotations.

But did it really work?

Spoiler alert: Mindfulness isn’t magic, and I still had clinical depression when I finished the first session. But stay with me.

What I did feel was something I hadn’t experienced in months — an unbelievable sense of relief. For the first time in as long as I could remember, my mind calmed down. I wasn’t tired of being in my own head. I’d finally broken the cycle of negative thinking, and thought instead about something new. I completed several more group sessions and each time, I felt the same sense of relief. I was getting better at controlling my thoughts. I became aware of how my emotions and reactions to experiences led me into negative thinking.

Mindfulness definitely gave me solace, but I knew three group therapy sessions weren’t going to cure me. If you choose mindfulness as a form of treatment, you have to be in it for the long haul.

Honing Your Mindfulness Skills

Real talk: Practicing mindfulness isn’t easy. But it is something you can practice just about any time, not just during a formal meditation. You can practice being mindful as you’re driving, working, taking a shower, walking or listening to music.

There are four main skills associated with mindfulness:

Awareness: Start by focusing, instead of letting your thoughts run away from you. Become aware of emotions, thoughts and sensations like sounds and sights.

Observation: Try to look at things simply as they are, not based on past experiences. Avoid labeling a thought or feeling as “good” or bad.” Be compassionate toward your experience.

Be in the moment: If your thoughts drift to the past or future, bring them back to the present.

Use a fresh perspective: Keep an open mind instead of tainting the experience with what you think you know about it.