What a Group Therapy Session Looks Like (Step-by-Step)
Although the format of group therapy can vary based on various factors such as the nature of a group’s participants, theme and the therapist, we sat down with Circe’s clinical advisor, Eva Papadpoulou, a UK based integrative counsellor with over 25 years of experience, to help explain how she structures her group therapy sessions at Circe.
Eva has an MA in Counselling & Psychotherapy, an MSc in Art Psychotherapy, and a BA in Psychology, along with coaching and supervision qualifications. She is also a member of BACP, APT, and AC.
Given her background, it’s safe to assume Eva knows a thing or two about combining evidence-backed methods to create bespoke strategies that develop confidence, resilience, and lasting change.
A Sample Circe Group Therapy Session: What to Expect
Group therapy sessions are typically held once a week and are made to offer a safe, structured environment where participants can explore their thoughts, feelings, and behaviors without judgement.
Below is a sample session based on the approach used by experienced clinicians, such as Eva. This is intended to give you a flavour of what a typical session might look like. Keep in mind that actual sessions may vary based on the therapist, group composition, and therapeutic goals.
1. Check-In (10 minutes)
A session often begins with a brief check-in. Participants are invited to share a short update from their personal journals, reflect on key experiences from the past week, or describe current emotional states. The aim is to create presence and connection, allowing everyone to feel heard and validated. Even a few short words about small successes or struggles can help participants gain perspective and feel supported by the rest of the group. No one is required to say anything if they don’t feel comfortable or ready to share.
Example: “This week, I noticed myself feeling anxious before a meeting, but I used my breathing exercises to stay grounded.”
2. Guided Exercise (20 minutes)
This is often followed by structured exercise, based on evidence-backed models. For example, the JD-R (Job Demands-Resources) framework might be used to help participants identify stressors vs. personal or social resources and understand how job characteristics impact well-being and performance.
Exercises like this are made in order to:
Encourage self-reflection and personal insight
Provide a tangible method for managing stress and challenges that may arise in one’s day to day
Foster collaborative learning, as participants may share strategies that have worked for them
Example Activity: Group participants list out work and personal demands in one column and coping mechanisms in another. They go on to discuss patterns or surprises that they might have noticed.
Again, no one is required to share anything if they do not feel ready or comfortable.
3. Psycho-education (15 minutes)
A key part of group therapy is learning the theory behind emotional patterns. Psycho-education segments often introduce models such as the CBT triangle (thoughts–feelings–behaviors) or mindfulness principles.
This part of the session helps participants:
Understand why they react in certain ways
Recognize patterns that may be unhelpful
Build useful tools for changing behaviors or thought cycles
Example: The therapist might share how catastrophizing thoughts impact emotions and invite participants to note and identify recent examples in their own lives.
4. Skills Practice & Experiential Work (25 minutes)
After learning theory, participants in the group engage in practical exercises to apply new skills. This could include role-playing, cognitive restructuring, or group problem-solving around real-life situations.
Benefits include:
Practicing coping strategies in a safe and supportive environment
Receiving feedback from peers and noticing how others navigate similar challenges
Reinforcing learning by active experimentation rather than passive discussion
Example: One participant shares a perfectionistic thought from the previous week. The rest of the group, guided by the therapist, helps identify different perspectives and coping mechanisms and strategies.
5. Reflection & Group Discussion (15 minutes)
The session usually ends with an open discussion, inviting group participants to reflect on what resonated most and how they could apply the day’s learnings in their daily life.
This segment:
Encourages a recap of learning
Fosters a sense of belonging, demonstrating to participants that they are not alone
Supports peer support and emotional processing
Example Prompt: “Which thought patterns or strategies are most relevant to you this week, and how will you use them before the next session?”
6. Closing & Takeaways (5 minutes)
To close, the therapist summarizes the key points, highlights progress, and sets intentions for the week ahead. Participants may be given:
Journaling prompts
Suggested exercises or mindfulness methods
Reminders about crisis or support resources if required
This reinforces continuity and accountability, ensuring that participants leave with actionable next steps.
Key Notes About This Sample Session
Timing may vary: While the above example is that of a 90-minute session, some groups run 60 minutes, others up to 90.
Content may vary: Exercises and discussions are tailored to the needs of the group and the expertise of the therapist.
Safe environment: Confidentiality and respect are prioritised at every stage.
Peer support is central: Learning from others’ experiences is a powerful therapeutic mechanism.
Takeaway: This sample session is designed to show how structured, evidence-backed group therapy can combine reflection, learning, and peer support to lead to meaningful change. While every programme is different, this gives an idea of the flow and purpose of a typical session.
A Gentle Note If You’re Exploring Group Therapy
Finding a group that feels safe, structured, and professionally run can make all the difference in the world. Each group is run slightly differently, and it’s completely okay to take your time, ask as many questions as you want, and choose a space where you feel genuinely heard and understood. You’ll know when you find it.
If you’re looking for a women-centred programme in the UK that prioritises clinical safety, clear boundaries, and evidence-based practice, Circe offers small, curated therapist-led groups for women, designed to help you build resilience, connection, and confidence.
You can learn more about how our groups work, meet the team, schedule a call or join an upcoming cohort here.
Frequently Asked Questions: Sample Group Therapy Session
1. What should I expect in my first group therapy session?
Your first session will usually start with a check-in, where you can share how you’re feeling. You’ll also be introduced to exercises, psycho-education on coping strategies, and group discussions. The goal is to create a safe space to express yourself and learn from peers. You’re never required to participate if you’re not ready.
2. How long is a typical group therapy session in the UK?
Sessions can run between 60 to 90 minutes once a week, though timing may vary depending on the group’s goals and therapist style. Some sessions may include shorter or longer check-ins, exercises, and discussions.
3. Is group therapy safe for people for mental health conditions
Yes, when facilitated by trained professionals, group therapy is completely safe and just as effective as individual therapy for most common mental health conditions. Therapists screen participants beforehand using tools like PHQ-9 or similar mental health questionnaires. If additional one-to-one support is needed, therapists will provide guidance or referrals. Note: group therapy (along with most individual therapies) are not crisis services.
4. What happens if I feel overwhelmed during a session?
Therapists are trained to acknowledge distress sensitively and provide private support if needed. You can always pause, step back, or speak with the therapist one-on-one during or after the session. Your safety and emotional comfort are always the highest priority.
5. Can I talk about personal issues in a group?
Absolutely. Confidentiality and respect are the conerstones of group therapy. Sharing personal experiences is encouraged but completely voluntary. Hearing others’ experiences can also help provide insight and support.
6. How do group exercises help with mental health?
Exercises in group therapy often combine reflection, skill-building, and peer feedback. They are evidence-based and designed to:
Improve coping skills
Reduce stress and anxiety
Increase self-awareness
Foster a sense of connection and support
You can find a detailed section on the science behind group therapy here.
7. How is progress measured in group therapy?
Therapists track progress through participant check-ins, exercises, and clinical assessments. Journals, worksheets, or structured discussions help keep track of changes in thoughts, feelings, and behaviors over time.
8. Do I need prior experience to join a group therapy session?
Not at all! No prior experience is needed to join a group therapy session. Group therapy is suitable for those who are new to therapy and those with previous therapy experience. The facilitator makes sure that the session is accessible and supportive for all participants.
9. How do I prepare for a group therapy session?
While no preparation is required ahead of your first session, you might find that you get the most out of a session if you do a few minutes of preparation ahead of time. This could include:
Bringing a journal or notebook
Reflecting briefly on the past week
Thinking about any goals or challenges you’d like to discuss
Being open to listening and sharing at your comfort level
10. How can I find a safe and reputable group therapy programme in the UK?
Look for programmes with:
Trained, accredited therapists (BACP, HCPC, UKCP, BABCP)
Clear clinical risk protocols
Transparent confidentiality and complaints procedures
Evidence-based session structure and participant support
