Walking into your first group therapy session can feel intimidating, and the days leading up to it are often the hardest part. You might be wondering what to wear, what to say, how to introduce yourself, or whether you will even belong there. The good news: a little preparation goes a long way. This guide walks through how to prepare for group therapy emotionally and practically, so you can show up grounded and ready instead of overwhelmed.
How to prepare for group therapy in the days before
The most important way to prepare for group therapy happens before you ever walk into the room. Most group facilitators will have a brief conversation with you before your first session, either by phone or email. This is a chance for them to learn a little about what you are going through and for you to ask any questions. They may explain the group guidelines, how confidentiality works, and what the format looks like. Some groups have a screening process to make sure the group is a good fit for you. This is not a test; it is simply a way to match you with a group where you are most likely to feel comfortable and supported.
A few practical things you can do to prepare for group therapy in the day or two before: confirm the time and location (or test the video link if it is virtual), plan to arrive 5-10 minutes early so you are not rushed, and think briefly about what you would like to get out of the group. You do not need a polished answer, a sentence or two about why you are there is plenty.
It also helps to prepare emotionally. It is normal to feel nervous, skeptical, or even tearful before your first session. Many people consider canceling at the last minute. If that happens, remind yourself that the discomfort is part of the process, not a sign that group therapy is wrong for you. You can show up, listen, and say very little in your first session. Nobody will pressure you to share more than you are ready to.
What to bring to your first group therapy session
When you prepare for group therapy, you do not need much in the way of stuff. For an in-person group, bring a way to identify yourself if the venue requires it, a bottle of water, and tissues if you are someone who tends to cry when discussing hard things (no shame; most people do at some point). For a virtual group, make sure your camera and microphone work, your background is reasonably private, and you will not be interrupted. Most facilitators will let you know in advance if there is paperwork to fill out beforehand.
What to wear
Wear whatever helps you feel like yourself. Group therapy is not a formal setting and there is no dress code. Comfortable clothes you can sit in for an hour or 90 minutes are ideal. If the group is virtual, the same rule applies, wear what you would wear to talk with a friend.
How to introduce yourself
You will likely be asked to share your first name and a sentence or two about why you are there. You do not need a script. Something as simple as “I am Sam, and I am here because I have been struggling with anxiety and a friend suggested group therapy” is plenty. You do not have to share your full backstory, your diagnosis, or anything that feels too vulnerable on day one. The facilitator will guide the introductions and will not pressure you to say more than you are ready to.
Managing pre-session anxiety
If you find yourself feeling anxious in the hour or two before group, try a short grounding exercise: name five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste. A short walk, slow breathing, or a glass of water can also help your nervous system settle. The American Psychological Association notes that anticipatory anxiety often peaks before a feared event and drops sharply once it begins. This is one of the most overlooked ways to prepare for group therapy. Remember: feeling anxious does not mean you should not go. Most people are at their most anxious right before their first session, and most of that anxiety dissolves within the first 15 minutes once the group is underway.
The first few minutes
When the session begins, the facilitator will usually welcome the group and go over a few ground rules. These typically include things like respecting confidentiality, listening without judgment, and not offering unsolicited advice. Then there is usually a check-in, where each person briefly shares how they are doing or what brought them to the group. If it is your first time, you might simply say your name and that you are new. No one will pressure you to say more than you are ready for.
During the session
The structure of the session depends on the type of group. In process-oriented groups, conversation flows naturally and the therapist helps guide the discussion. In psychoeducational groups, there may be a specific topic for the day, such as managing stress or building healthier communication habits. Support groups tend to be more open, with members sharing their experiences and offering encouragement to one another. Whatever the format, the facilitator is there to keep the space safe and make sure everyone has room to participate. You will never be forced to speak, and it is perfectly fine to listen for the first few sessions while you get comfortable.
After the session
It is common to feel a mix of emotions after your first session. You might feel relieved, drained, hopeful, or even a little uncomfortable. All of that is normal. Some people feel an immediate sense of connection, while others need a few sessions before the group starts to feel like home. Most therapists recommend attending at least three or four sessions before deciding whether a group is right for you. Give yourself time to settle in. The hardest part is already behind you.
Ready to take the first step?
The fact that you are reading this and trying to prepare for group therapy means you are already closer than you think. You do not need to have the perfect reason or the right words. You just need to show up. Browse The Group Guide directory to find therapy groups and support groups near you or online. Your first session is waiting, and so is a room full of people who understand.
Keep reading
- How to find a support group near you (online and in-person)
- Group therapy vs individual therapy
- What makes peer support groups so useful
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FAQ: how to prepare for group therapy
How long does it take to prepare for group therapy?
There is no fixed amount of time needed to prepare for group therapy. Many people feel ready after a 10-minute pre-session call with the facilitator and a few minutes of grounding the day of. Others find it helpful to spend a few days reflecting on what they hope to get out of the group. Either approach is fine, the most important thing is showing up.
What if I am too anxious to go to my first session?
Pre-session anxiety is one of the most common reasons people consider canceling. If you are feeling overwhelmed, reach out to the facilitator before the session; most are happy to do a brief check-in by phone or message to ease your nerves. If you still feel unable to attend in person, ask whether the group offers a virtual option for your first session.
Should I tell anyone I am starting group therapy?
Whether to tell friends or family is entirely up to you. Some people find it helpful to share with one trusted person who can support them. Others prefer to keep group therapy private until they have settled in. Either choice is valid, and the confidentiality rules of the group itself protect what is shared inside the session regardless of what you do outside it.
Once you have done the work to prepare for group therapy and your first session is behind you, take a look at our companion article on what to expect at your first group therapy session for a deeper look at the session flow itself.