Common Fears About Group Therapy (And Why They’re Completely Normal)
If starting therapy isn’t easy, starting group therapy can feel even more daunting. This is a feeling that almost each and everyone considering joining their first session grapples with.
If you’ve ever thought:
“What if everyone judges me?”
“What if I don’t know what to say?”
“What if my problems aren’t big enough?”
“What if I get emotional?”
“What if it’s awkward?”
…rest assured, you are not alone. Far from it. These fears are exceptionally common and often disappear quickly, once sessions begin.
In this post, we look at the most frequent fears that come up in people’s minds before joining group therapy. We also look into why these fears are completely normal, and what actually takes place in well-run, evidence-based therapeutic groups.
1. Fear: “What If I Get Judged?”
Many women worry that other group members will judge their thoughts or feelings. In fact, anxiety around judgement is one of the main reasons people are afraid or hesitant to join group therapy.
Why this fear is normal:
As human beings, we’re socially wired. Feeling vulnerable in front of new people can trigger a protective instinct in us. Worrying about how others see us is a basic human response and has been shown in research to activate the same stress pathways as physical threat.
What actually happens:
Groups are designed to be safe spaces that encourage empathy. Facilitators set ground rules to create a non-judgmental space.
Confidentiality is emphasised at the start of every session.
Facilitators model supportive language and behavior.
Peer feedback is constructive, never shaming.
Most people are surprised by how supportive groups and group members can be. Trust and mutual understanding grows rapidly, because everyone is there for similar reasons - to heal, learn, and grow. This becomes one of the biggest drivers of progress in group settings.
2. Fear: “What If I Don’t Feel Like Speaking?”
Speaking in front of others may feel intimidating. It may be because we’re not yet comfortable speaking about a matter publicly. Or, because the moment doesn’t feel quite right. Other times, we may simply not know what to say.
Why this fear is normal:
Most of us take a while to open up in front of others. That’s because humans are wired to observe and assess a new social environment before participating. Therefore, it’s completely normal to be hesitant to speak up right away and completely natural to need time before saying something in a group.
What actually happens:
You might imagine being “on the spot,” but group therapy isn’t a performance. You’re never required to speak before you’re ready.
In many group therapy settings, people spend several sessions listening and observing before opening up. This helps protect us from discomfort, while developing trust and allowing us to understand the group dynamics - a healthy and expected part of the process.
Moreover, listening quietly is considered participation too. Research shows that some of the therapeutic benefit in group therapy comes simply from observing others, not just speaking. Therefore, silence doesn’t mean that you’re not participating in a meaningful way.
Additionally, therapists guide the conversation, offer prompts, and ensure no one feels pressured. In a well-facilitated group, facilitators structure the sessions to allow:
Gentle check-ins for those who want to share
Space for reflection without pressure
Optional prompts to invite, but never force, deeper conversation
Support for quieter members through listening and validation
You can benefit just as much by listening, reflecting, and learning from others’ stories, even if you don’t talk a lot.
3. Fear: “What If My Problems Aren’t Serious Enough?”
A surprisingly common worry is: “Everyone else will have bigger issues, and I’ll look silly.”
Why this fear is normal:
Feeling like your issues aren’t “enough” to warrant attention is a fairly normal human reaction. We minimise our own struggles because we’re used to coping and managing challenges alone. It’s the therapy equivalent of the evergreen classic, ‘the grass is always greener on the other side.’
What actually happens:
In group therapy, your experiences, no matter how “big” or “small” they feel, matter more than you know.
Sharing your story can help others, creating a sense of altruism, a key therapeutic factor recognized by the American Group Psychotherapy Association (AGPA).
At the same time, listening to others helps you realize you’re not alone. You’ll see that while everyone’s challenges are unique, many feelings and struggles are shared, which builds connection and reduces isolation.
Even if you don’t speak much at first, simply being present allows you to learn from others’ experiences and gain insight into your own patterns.
Sharing your experiences supports both you and others.
Observing others helps you recognize common challenges and strategies.
Every participant contributes, whether by speaking or listening.
Your struggles are valid, there’s no “minimum” threshold for participation.
4. Fear: “What If I Cry or Get Emotional?”
People often worry about losing control of their emotions in front of others. This could either in the form of feeling sentimental, getting choked up, tearing up, crying or even breaking down completely.
Why this fear is normal:
Most of us are conditioned to manage our emotions, not show them. Especially women, who are often expected to be the cornerstone of their household, and carry the dual burden of personal and professional responsibilities. Therefore, the idea of crying or even just choking up in front of strangers can make us feel extremely vulnerable and exposed.
What actually happens:
Crying, pausing, or feeling overwhelmed is completely okay. Groups are structured to hold emotion safely. Therapists guide the pace of the conversation, help regulate the room, and make sure no-one feels embarrassed or “too much.”
And here’s what people says afterwards:
“I thought crying would make me look weak, it actually made me feel lighter.”
“Someone else crying helped me recognise something in myself.”
“It felt safe… surprisingly quickly.”
Most people feel relief, even pride, after expressing something they’ve held in for years.
5. Fear: “What If Other People Talk Over Me?”
It’s natural to be concerned about group dynamics. What if your voice isn’t heard? What if there are others who take over the conversation?
Why this fear is normal:
When we join a new group of people in any capacity, it’s quite normal to feel uncertain about how other people will behave. Social anxiety and previous trysts with being ignored or dismissed can amplify this worry. Feeling nervous about speaking up is a completely human reaction.
What actually happens:
In well-run group therapy, trained facilitators actively manage the ebbs and flows of conversations to create a safe and balanced space. Here’s how:
Turn-taking: Each participant gets a chance to speak without interruption (should they wish to speak)
Emotional regulation: Facilitators keep an eye on intensity and check in if and when discussions get heavy.
Pacing: Sessions are structured so that quieter members have the space to add to the conversation in a way that is comfortable for them.
Boundary-setting: Respectful interaction is reinforced, so no one dominates or overshadows others.
Encouraging participation: Facilitators may gently invite input from those who haven’t spoken yet.
Groups aren’t free-for-alls. They are structured, guided spaces where your voice matters, and where facilitators make sure that all participants feel seen, heard, and respected.
6. Fear: “What If Someone Else’s Story Triggers Me?”
It isn’t inconceivable that hearing other people’s experiences might bring up or trigger our own difficult memories or past emotions. Being triggered usually refers to experiencing a strong emotional or physiological reaction when reminded of a past trauma, stressor, or difficult experience. This can include anxiety, fear, flashbacks, or intense emotions.
Why this fear is normal:
Feeling triggered is a protective emotional response. When, in the past, we’ve experienced trauma, stress, or grief, our brain naturally prepares us to respond to reminders of those events. Jumping into the science for a minute, the brain’s limbic system (especially the amygdala) reacts to perceived threats, even if the threat is a memory, in an attempt to protect us. So, feeling triggered is essentially our body’s way of saying, “Pay attention, something matters here; stay alert.”
Avoidance is a natural instinct developed to protect ourselves from emotional pain. Wanting to avoid that discomfort is human, and it doesn’t mean we’re not ready for therapy or that therapy isn’t safe. It just means our safety matters and highlights the need for deliberate pacing, boundaries, and support.
What actually happens:
Therapists carefully review and assess each participant’s readiness before joining a group. During sessions, facilitators:
Manage content sensitively: Topics are introduced gradually and safely.
Check in frequently: You’re asked how you’re doing and offered support if something is overwhelming.
Provide immediate coping strategies: You can always step out briefly, use grounding methods, or reach out to the facilitator in private.
Offer ongoing support: Facilitators may suggest follow-up one-to-one sessions if deemed appropriate.
You’re never left to face intense emotional content on your own. Group therapy is designed so that triggers can be navigated safely, with clinical support, and at your own pace.
7. Fear: “What If Confidentiality Is Broken?”
Trust is a cornerstone in any therapeutic space. Therefore, the fear of exposure is completely natural. Opening up about personal experiences requires a sense of safety and assurance.
Why this fear is normal:
Sharing private thoughts and feelings can make anyone feel vulnerable. Humans are wired to protect sensitive information about themselves, and it’s normal to worry about judgement or social repercussions.
What actually happens:
Confidentiality is a core clinical and ethical requirement in all group therapy settings.
Participants typically sign clear confidentiality agreements to ensure personal disclosures remain private.
Therapists maintain trust by setting boundaries, explicitly discussing confidentiality rules, and modeling safe communication.
If a participant’s safety or the safety of others is at immediate risk, therapists follow safeguarding laws and protocols, but this is extremely rare, and such interventions are always handled sensitively (BACP Guidance on Confidentiality).
Breaches of confidentiality in properly run therapy groups are exceptionally uncommon; research suggests that when ethical guidelines are followed, violations are rare and often involve extreme circumstances, not everyday disclosures (APA Ethics Code, 2017).
Groups thrive because this trust is intentionally built, maintained, and reinforced at every session. Knowing that your disclosures are respected allows participants to engage fully, share openly, and benefit from the therapeutic process.
Why These Fears Fade Quickly
At Circe, our experience shows that after 1 or 2 sessions, most people:
feel connected rather than judged
speak more freely
gain confidence
experience meaningful emotional relief
benefit from hearing others’ stories
feel less alone
Group therapy replaces anticipated fear with unexpected belonging.
How Group Therapy Actually Helps
Many people discover benefits they didn’t expect:
Normalisation: Realising you are not alone
Perspective: Seeing how others handle similar challenges
Belonging: Feeling understood without having to explain everything
Accountability: Staying committed to personal growth
Resilience: Learning healthier emotional patterns
Confidence: Practising vulnerability in a safe space
FAQs: Common Questions People Ask Before Joining Group Therapy
Is it normal to feel anxious before group therapy?
Yes. Almost everyone feels nervous before their first session. Anxiety usually drops quickly as you meet the group (and realise that everyone is actually very welcoming and supportive!).
Do I have to talk in the first session?
Not at all. You can participate in whatever way feels comfortable. Listening counts just as much as speaking.
What if I don’t connect with the group?
Most groups work because you share similar themes. If it’s still not a fit, you can always request a different group or discuss alternate options with the therapist.
Can I keep things private?
Yes, absolutely! You only share what feels right. Confidentiality is protected and taken seriously.
What if someone else dominates conversation?
Facilitators are trained to manage dynamics and give everyone equal space.
Is group therapy as effective as one-to-one therapy?
For most common conditions, group therapy is just as effective as individual therapy, and sometimes even more effective, especially for issues like anxiety, loneliness, burnout, and self-esteem.
A Gentle Note from Circe
If you’re exploring group therapy and are looking for a women-centred space that blends psychological safety, evidence-based practice, and small, supportive cohorts, Circe offers therapist-led groups by theme, designed to help you feel less alone, and more understood. We do this by that matching participants based on lived experience and symptoms.
You can learn more, speak with us directly or join a future group at: hello-circe.com
