How support groups can help you heal
We’re often told that getting over a major trauma in our lives—the loss of a loved one, a serious illness, or a bout of depression—is all about giving ourselves time to heal.
It turns out, though, that one of the keys to feeling better might have to do with something else, too—spending time with others. Whether it’s participating in a formal group therapy program, joining a support group, or just making regular plans with others who share the same interests as you, experts say being social is vital to the healing process.
Making Connections
Feelings of depression can spiral out of control when we let them play on a loop, says Dr. Scott Bea, a clinical psychologist at Cleveland Clinic. We think about how sad we feel, which only makes us feel more depressed. Having meaningful interactions with others forces us to stop those negative thoughts in their tracks, at least for a while.
“One of the hallmarks of depression is the inward focus,” Bea says. “Getting out creates a demand for you to be outside of your self-awareness. Being able to attend to one another gives folks an opportunity to pay attention to someone else.”
In a 2011 study published in the journal General Hospital Psychiatry, researchers analyzed several studies involving people with depression. They found that those who participated in peer support groups were better able to reduce depression symptoms than people who stuck only to more traditional treatments, like formal one-on-one therapy.
Groups formed among those with shared experiences can provide a way for people to feel less isolated about their problems, says Dr. Jack Cahalane, chief of adult services at the University of Pittsburgh Medical Center’s Western Psychiatric Institute and Clinic.
He has seen people find success in group settings focusing on myriad topics, from depression to a group for people with facial deformities.
“People can talk to family and friends, and that’s OK,” he says. “But to talk to someone who really feels like they know where they’re coming from is another level of experience.”
The group for you
Support groups may have a moderator and may use some therapeutic tools, but they differ from group therapy, which is a more formalized process involving a mental health professional and specific techniques.
Experts say both types of groups can be useful. In some cases, they say people may benefit from doing both.
Bea says the success of any kind of peer support group hinges on more than just talking about problems. Sharing personal struggles is good but the focus should also be on solutions.
One way you can tell whether a group is working for you is by gauging how you feel when you leave, he says.
“If you go to a group and walk away feeling worse, maybe it’s not operating in your best interest,” Bea says.
“The best way to judge it sometimes is to ask, ‘Do I feel better? Do I have some different strategies to use?’”
Support groups and group therapy aren’t the only way of connecting with others and getting the help you need.
Bea and Cahalane say people struggling with issues like depression can also benefit from joining groups that focus on shared hobbies and interests, like scrapbooking or sports.
In any group situation, Cahalane suggests taking things slow and make one connection at a time.