Solo vs Group Therapy: Which Is Right for You?

Choosing the right kind of therapy can feel like a big decision. In a city as busy and diverse as Toronto, there’s no shortage of options, from large group programs to one-on-one sessions with a solo therapist. Each path has something to offer, but the right fit often depends on how you like to process things and the kind of space you need to heal.

What Is Solo Therapy?

Solo, or individual therapy, involves one-on-one sessions between you and your therapist. This private setting allows for personalized attention and a deeper focus on your specific challenges, goals, and pace. Whether you’re working through anxiety, relationship issues, or self-esteem struggles, solo therapy creates a confidential space to explore what’s beneath the surface.

As a solo therapist in Toronto, I’ve found that many clients appreciate the sense of safety that comes from having undivided attention and a relationship built on trust. The sessions adapt to your rhythm—some days might feel reflective and slow, while others bring breakthrough moments that open new perspectives.

What Is Group Therapy?

Group therapy, on the other hand, involves several participants who share a common concern—such as anxiety, grief, or addiction—guided by one or more therapists. Sessions usually follow a structured format where members share experiences and offer support to one another.

This format can be deeply validating. Hearing others express similar emotions helps normalize your experiences, reminding you that you’re not alone. However, group therapy isn’t for everyone. Some people may feel hesitant to open up in front of others or prefer the privacy and focus of solo sessions.

Comparing Solo and Group Therapy

Aspect	Solo Therapy	Group Therapy
Focus	Tailored to your unique goals and pace	Shared focus on a common theme or issue
Privacy	Fully confidential between you and your therapist	Limited privacy; shared group environment
Flexibility	Scheduled around your needs and progress	Fixed meeting times and group pace
Depth of Exploration	Deep personal insight and individualized support	Broader social learning and peer connection

Ultimately, both approaches offer valuable opportunities for healing. Group therapy fosters community and shared understanding, while solo therapy provides the privacy and depth many people need to process complex emotions.

Why Solo Therapy Might Be Right for You

If you tend to process experiences internally or feel more comfortable speaking one-on-one, solo therapy can be especially supportive. It’s often ideal for those navigating life transitions, trauma, or long-standing emotional patterns. With an experienced therapist, you can move at your own pace, uncover insights, and build coping strategies tailored to your life.

I focus on helping individuals feel grounded and empowered to create meaningful change. Solo therapy allows us to explore your story with compassion and clarity—free from judgment or external pressure.

When Group Therapy May Be a Better Fit

If you crave connection, accountability, or the reassurance that comes from shared experiences, group therapy might resonate more. It can help improve social skills, reduce isolation, and offer multiple perspectives on your situation. For some, group sessions complement individual counselling beautifully, blending personal exploration with community support.

Finding What Works for You

There’s no one-size-fits-all answer. Some people start with solo therapy to build confidence, then move into group work later. Others prefer to keep their sessions private. The right choice depends on your comfort level, goals, and readiness.

If you’re unsure where to begin, a short consultation can help you explore what kind of support would serve you best.

About the Author

Karen MacKeigan, RP (Qualifying), RSSW, is a trauma-informed Registered Psychotherapist (Qualifying) and Registered Social Service Worker based in Toronto. With over five years of experience supporting adult survivors of childhood sexual abuse through her work at The Gatehouse, Karen brings an empathetic, client-centered approach to psychotherapy. She draws from a variety of therapeutic modalities to create a warm, safe, and collaborative space where clients feel heard and supported. Karen holds a BA in Psychology, an MA in Counselling Psychology, and diplomas in both Early Childhood Education and Addiction and Mental Health.

Learn more about Karen

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