Finding a support group is one thing. Finding a good one is something else. Once you have a shortlist of potential groups, the next question is: how do you tell which ones are actually worth your time? This guide walks through how to vet a support group before you commit: the red flags that should give you pause, the green flags that signal a healthy group, and the questions to ask before your first session.
Step 1: clarify what you are looking for
Support groups come in many forms. Before searching, consider whether you want a therapy group (led by a licensed professional, more structured, often insurance-covered) or a peer support group (led by someone with lived experience, usually free). Think about the specific issue you want to address and whether you prefer in-person or online.
Step 2: ask your therapist or doctor for referrals
If you have a therapist, they are your best starting point. They know your situation and can recommend groups that fit. If you do not have a therapist, your primary care doctor can often point you toward local resources.
Step 3: search directories
Online directories make it easy to find groups by location, topic, and format. The Group Guide lets you search for group therapy and support groups across the country. You can also check Psychology Today’s group therapy directory, NAMI’s support group finder, and SAMHSA’s treatment locator for addiction-related groups.
Step 4: check community resources
NAMI chapters offer free support groups in most communities. Local hospitals and medical centers often run condition-specific groups (cancer support, cardiac rehab, diabetes management). Community mental health centers provide low-cost or free group therapy. Religious organizations and community centers may host grief groups, divorce support, or parenting groups.
Step 5: consider online groups
If there is nothing available in your area, or if your schedule makes in-person attendance difficult, online groups are a strong alternative. They offer the same therapeutic benefits as in-person groups with added convenience and accessibility.
Step 6: evaluate fit
Before committing, ask these questions during your screening call or first visit. What is the group’s format and structure? How many members are in the group? Is the group open (new members can join anytime) or closed (set start and end dates)? What does the facilitator’s approach look like? What is the cost, and is insurance accepted?
Step 7: attend and give it time
Most people need at least 3 sessions before they can fairly evaluate whether a group is right for them. The first session is almost always awkward. By the third session, you have a much better sense of whether this group fits your needs.
What if there is no group in your area?
If your search comes up empty for local options, explore online groups (search on The Group Guide for virtual options), ask your therapist about starting a group, check if nearby cities have groups worth the commute, or look into self-help resources while you continue searching.
The hardest part is showing up to the first one. Everything after that gets easier. Start your search on The Group Guide and take the first step.
Ready to find the right group for you? Browse over 2,000 therapy groups, support groups, and peer communities, searchable by topic, location, and format. Find a group near you →
A note on what we do (and don’t). The Group Guide is a directory. Group leaders write their own listings, and we don’t vet, supervise, or endorse them. We’re not a clinic, and we don’t guarantee outcomes. That’s the group’s work, not ours.
If you’re in crisis, call or text 988.
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[…] you want a fuller walkthrough, we wrote one: how to vet a support group before you join. And if a group does not feel right, that is information, not failure. Try another. People do this […]