Group Activities For Mental Health: Group Therapy Ideas For Adults

Group therapy is an effective therapeutic approach that can bring together individuals experiencing similar mental health conditions in a supportive, empathetic environment. This form of therapy, led by a trained professional, can encourage participants to openly express their thoughts and emotions while fostering a sense of belonging and interconnectedness. This article discusses some group therapy activities that can keep a group engaged, learning, and having fun.

Benefits of group activities for mental health 

Group therapy can benefit emotional health by building community, improving self-esteem, and providing opportunities to learn from peers. Through common experiences, individuals in group therapy can gain valuable insights and build resilience, which may help to promote personal growth and healing.

A meta-analysis of the effectiveness of group therapy found that 45 out of 48 studies concluded that group therapy was beneficial for treating depression.

More benefits of group therapy activities 

Group therapy can offer benefits for a wide range of mental health concerns, but many of the perks will extend into every area of your life. Here are some additional potential benefits of group therapy:

• Practicing communication skills
• Learning coping skills
• Building a support system 
• Improving self-esteem 
• Offering support to others 
• Meeting people with similar experiences 
• Improving social skills 
• Increasing self-awareness 
• Becoming more responsible 
• Reducing the risk of relapse

Would you benefit from group activities for mental health? 

If you think group activities might benefit your mental health, one of the best ways to find out is to try a few different things and examine how you feel after each one. You might enjoy group activities that focus specifically on mental health, such as group therapy. 

For those who are already attending therapy or looking for something different, consider looking for local classes relating to your interests. You might make friends, improve skills in your hobbies, discover new interests, and improve your self-esteem to better support your mental health. 

How to find group therapy activities 

Participating in group therapy activities offers many benefits for your mental health and social life, but where do you begin? 

Depending on your comfort level and schedule, you might enjoy participating in group activities in person or online. You might start by contacting local mental health resources and community centers about any group activities in your area. Looking for online meetups with video, voice, or text communication can provide valuable social interactions from your home. 

12 group therapy activities for adults

There are numerous group therapy activities a therapy group can engage in, depending on what they aim to achieve. These therapy group activities can be modified and tailored to specific therapeutic goals. Below are 12 group therapy activities for adults.

1. Affirmations

You will likely need papers and pens for the affirmations group therapy activity. Each participant may be required to write their name on a piece of paper, which will be distributed amongst the group. Then people can write positive affirmations for the person whose name they received, to be read and discussed with the group later.

According to researchers, positive affirmations can help to reduce stress and promote well-being. Affirmation activities can have benefits for improving self-view and increasing self-esteem by targeting the reward center in the brain.

2. Fear in a hat

“Fear in a Hat” is a therapy group game designed to possibly reveal our inner fears and reframe them. It may allow participants to reflect on what they truly fear, realize that many of their fears are experienced by others, and empathize with others.

To complete this activity, each group member will write their fears on a piece of paper and then put their papers in a hat to keep the answers unknown. Each person may then be required to pull a paper from the hat and discuss their perspective on that fear. This activity can help people to cognitively reframe how they see their fears and may also build a sense of community within the group.

3. Self-compassion group activity

This group activity can be dedicated to improving self-compassion and promoting more positive self-talk. 

For this activity, two categories labeled “What I say to myself” and “What I say to a friend” may be created on a large paper or whiteboard. A group member may be asked to discuss a challenging past experience and write down what they were thinking and telling themself during that experience. The other group members can then fill in the section about what they would say to a friend in that situation with encouraging affirmations. 

These prompts can be designed to promote the idea that people should show themselves the same grace and compassion they show others.

4. Stand up, sit down

This group activity is super simple to do but can have powerful effects. The group leader lists specific situations, thoughts, or experiences, and people either sit down or stand up if they can relate. For example, if the group leader says, “I have experienced depressive episodes,” everyone who has experienced depressive episodes would sit down.

It may be beneficial because it can require people to pay attention during the session, and the physical activity of sitting and standing up can keep them engaged. 

5. Two truths and a lie

“Two Truths and a Lie” is a popular party game that can be adapted for group therapy. A lot of people may be familiar with this game, so it can be less daunting to participate. It works by having someone state two truths and a lie about themself, and the other group members guess which statement is a lie.

People can learn social skills through these group activities by learning to pay better attention to facial expressions and other social cues. It may also help group members to get to know each other better. The closer the bonds are within the group, the more effective the sessions may be because people feel more comfortable participating in a discussion. 

6. Feelings walk

“Feelings Walk” is a group activity where people can act out different feelings by walking. For example, if the emotion is “sad,” then the participant would act out walking in a sad manner. This activity can be fun and engaging for a group session, and it may also be beneficial because it reveals how emotions impact the body and how people carry themselves.

7. People search

Another group bonding and self-esteem-building activity for adults can be “People Search.” The participants can be given a list of qualities, such as “creative, kind, caring,” and they may have to name members of the group who have those qualities. Whoever completes their list first wins the game.

8. Act out good memories

Being reminded of positive memories can help people reframe how they see their past, develop gratitude and compassion, and provide comfort in difficult times. To reflect on good memories as a group, each participant likely thinks of one of the most joyful memories of their life and then directs the group on how to act out that memory like a skit, casting participants in different roles.

9. Drawing activities

Drawing activities can be used in a group setting by giving the participants a drawing prompt, presenting their creations, and discussing them with the group afterward. 

For example, one group drawing activity may be drawing your inner child and making a list of what that child needs, such as emotional support from family members.

Another example of a group drawing activity can be to have the group illustrate how nature continues to thrive in harsh environments, such as a delicate flower holding its own during a storm or a forest regrowing after a devastating fire. This activity may allow participants to reflect on their resilience and develop stronger self-compassion and self-esteem.

10. Vision boards

One of the benefits of group therapy may be having community support while you work to reach your goals. A vision board group activity can be a way for people to reflect on their life goals and present them with others to receive support. You can create vision boards using magazine cut-outs or printed-out images that you'll glue down on paper to visualize your goals and ideal future. 

11. Listening to music 

Music can be a powerful form of therapy for some people. To use the transformative and soothing power of music during group therapy sessions, each group member may be required to think of a song that represents them, their life, or a specific experience. Then the group can listen to the songs together and discuss them.

12. Practice stress-relieving anti-anxiety techniques

Stress can be a significant contributor to mental and physical health conditions. Learning relaxation techniques and practicing self-care can be beneficial for improving one’s health. For example, mind and body relaxation can help to reduce the chance of substance use relapse. Group therapy sessions can be a good time to practice relaxation techniques and develop coping skills.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

A few examples of relaxation techniques that may be practiced as a group include meditation, journaling, or breathing exercises. Practicing as a group may encourage participants to practice new skills they may not have otherwise.

Add anti-anxiety and anti-stress activities to your routine

Group activities can be a beneficial part of caring for your mental health. If you’re interested in improving your mental health, relieving stress, reducing anxiety, and increasing self-awareness, try modifying your routine to focus on these things when you’re alone as well. 

Simple anti-anxiety activities for your mental health

If you’ve tried stress-relief routines in the past, you might consider reintroducing things that were particularly enjoyable for you. Here are a few ideas if you’re looking for something new: 

• Do short guided meditation videos in the mornings
• Try home yoga videos before bed 
• Take a 10-minute walk outside midday 
• Schedule weekly therapy sessions 
• Make time for regular social activities with loved ones 

Therapy can support your mental health 

Much like group activities for mental health, therapy sessions are available both online and in person. Try contacting local mental health resources or exploring options online to find a therapist who’s right for you. Additionally, your therapist might be able to help you find group activities that match your interests and preferences. 

Online group therapy

Group therapy can be done online or in person. For some people, online therapy sessions can be more convenient due to fewer limitations in terms of travel, cost, or location. Online group therapy sessions may be beneficial because they can make finding peers with the same specific concerns and common experiences easier.

Is online therapy backed by research? 

A 2022 study on the effectiveness of online group therapy looked into how group therapy impacts individuals with various attachment styles. The study concluded that online group therapy sessions could effectively improve self-esteem and reduce anxiety, especially related to attachment anxieties.