How to Prepare For Your First Group Therapy Session

Group therapy can be an incredibly transformative experience. For many, it’s a space where healing begins not in isolation, but in connection.

Whether you're coping with anxiety, navigating grief, managing depression, or working through life transitions, group therapy offers something unique: a safe environment to share your story, feel understood, and gain perspective by listening to others who are walking their own healing paths. 

Group therapy isn’t just for those in crisis. It’s also ideal for people seeking personal growth, better communication skills, or emotional support in a structured and professionally guided setting. It’s for anyone who could benefit from knowing they’re not alone. Still, we get it — stepping into a room of strangers and opening up can feel intimidating. 

If you’re considering attending your first group therapy session, it’s totally normal to have questions or reservations. But the more you know about how to prepare, the more comfortable (and beneficial) your experience can be.

1. Acknowledge the Nerves (and Bring Them With You) 

First things first: It’s okay to feel anxious before your first session. Most people do. You may wonder what to say, how much to share, or whether others will relate to your experiences. Recognizing these feelings ahead of time helps reduce their power over you. 

Before your first session, write down your biggest worry and one reason why you’re seeking therapy. It will help you center yourself and provide a useful jumping-off point if you're asked to introduce yourself. 

Therapy Tip: You don’t have to speak right away. It’s perfectly acceptable to ease into the group dynamic over time.

2. Set Personal Intentions (Not Perfectionist Expectations) 

Before you walk in, ask yourself: What do I hope to gain from this experience? Maybe it’s learning how to express emotions better, finding support during a tough life season, or simply practicing vulnerability. 

Setting a few clear, achievable goals can help guide your participation. For example: 

• “I’d like to speak at least once during today’s session.” 

• “I want to listen and learn how others cope with stress.” 

• “I hope to feel less alone by hearing other people’s stories.” 

Your goals don’t have to be grand. Small intentions can create meaningful momentum.

3. Focus on Mutual Growth: It’s a Two-Way Street 

One of the most powerful aspects of group therapy is that everyone is both a giver and a receiver. While you’ll gain valuable insights and empathy from others, your presence and vulnerability also create space for healing in the group. 

Think of it like this: What I share might help someone else, just as their story might help me. Come in with an open mind and a generous spirit, ready to both learn and support. That kind of mindset can foster deeper trust and connection among participants and make your experience even more impactful.

4. Dress Comfortably & Arrive Early (Physically and Mentally) 

As obvious as this might sound, you definitely want to wear something that helps you feel grounded and relaxed. Group therapy isn’t a job interview — it’s a safe, supportive environment. Give yourself enough time to settle in before the session begins. 

Arriving a few minutes early can help reduce the stress of being rushed and allow you to acclimate to the space and people. If your session is virtual, the same rules apply: find a private, distraction-free spot and log in early to test your audio and video.

5. Respect the Process, Even If It Feels Unfamiliar 

Your first session might feel a little awkward. That’s okay. Just like any new experience, group therapy takes time to feel natural. Trust in the process, the facilitator, and the journey. 

You might not get all your questions answered right away, and you may leave your first session with more emotions than you expected. But that’s part of the growth — it means something is shifting. Allow yourself to be present, patient, and curious. Healing isn’t linear, but it’s powerful! 

6. Remember: You’re Not Alone in This 

Every person in that room took the same brave step you’re about to take. Group therapy is built on empathy, shared experience, and professional guidance. No one expects you to have all the answers or say the “right” thing. You just have to show up, listen, and be willing to grow.

Take the First Step with Lewis Family Wellness Center 

At Lewis Family Wellness Center, we believe in the strength of community and the power of connection. Our group therapy programs are designed to provide a welcoming, inclusive environment for individuals seeking support, insight, and personal growth. 

Led by experienced, compassionate therapists, our groups focus on a variety of topics, from anxiety and depression to grief, parenting support, life transitions, and more. Whether it’s your first time in therapy or you're looking to deepen your journey, we’re here to help. 

Ready to take that next step? Contact Lewis Family Wellness Center today to learn more about our group therapy services and schedule your initial consultation. Let’s grow together!