One of the hardest parts about learning to build thriving relationships is that we need other people to practice with! Getting comfortable with vulnerability, setting healthy boundaries, practicing communication skills, engaging in productive conflict, overcoming social anxiety, etc. all tend to work best in a space where there is safety, trust, and understanding between people (which can be hard to find in the wild).
So, how can we learn, practice, and implement these skills with confidence? Therapy groups! My love and passion for directing therapy groups continue to grow as I see more and more people demystify the experience of relating to others in real-time. Specifically, I want to talk about the benefits of process groups and how they might support your growth in relationships.
What are process groups?
First things first, the therapists directing the group work with the group members to set norms that promote the safety and trust necessary to make relating to others feels more accessible. The goal is for members to feel as supported as possible as they try new ways of interacting with others. Do you usually comply and give in? Maybe you could practice saying no, asking for what you want, or sharing your honest feelings. If you usually hold back and stay quiet, you can practice taking a risk and saying something spontaneously. If you’re always trying to ensure everyone likes you, you can try being more authentic and get real time feedback about how others react to you.
The therapists leading the group, who are referred to as facilitators, often work to invite these new ways of relating by observing dynamics between members, and inviting you to share what you’re noticing about yourself and others in the group. When conflict or uncomfortable emotions arise, the therapists explore those moments safely and with intention. This helps to build your confidence, connection with other group members, and cultivates the skills that will make your relationships stronger ‘in the wild’.
Who would benefit most from process groups?
I personally feel that everyone can benefit from improving their relationship skills. Who doesn’t want more successful interactions with others in their lives? But process groups are especially effective for people who feel stuck in their relationship patterns and aren’t sure how to do them differently.
Maybe you have difficulty trusting, struggle to feel close to others and feel lonely, or find yourself unsure about how or what is safe to share. Perhaps you feel frustrated and resentful for trying to please others, struggle to set boundaries, feel taken advantage of, or don’t know how to advocate for yourself. I especially like process groups for folks who struggle with vulnerability, feel uncomfortable opening up, or who become too self-conscious with social interactions. If any of these feel familiar, a process group might be a great fit for you!
How do process groups help build relationship skills?
So, how does process group therapy help with relationship issues? The theory is that however you show up in your other relationships is how you will show up in the group therapy space. This may help you become more aware of your own patterns and other group members can give you feedback about their experience of you (in a gentle and supportive way). This helps you understand yourself and how your behavior and communication style impacts your relationships. Then, you get the opportunity to try new things!
Process groups can help you learn to manage your emotions more effectively and increase your empathy for others. This becomes especially important as the group practices conflict resolution. Instead of avoiding, process groups offer opportunities to get vulnerable, take healthy risks, and find ways to connect in a mutually supportive environment. All the while, you’re practicing your nonverbal and verbal communication skills which can help you articulate yourself more clearly. You’re also learning from how others are showing up and expressing themselves. With so much happening in real-time, your growth in your relationship skills can improve exponentially compared to working on your relationship skills individually.
Process Groups at Catalyss
We currently offer two in-person process groups at Catalyss Counseling. A mixed-gender group that meets on Monday nights at 6 pm MST and a women’s only (non-binary/trans folks welcome) group that meets on Tuesday nights at 6 pm MST. Our groups are limited to six participants so you can get the most out of your group experience. You will meet with the same people each week which is part of what allows you to practice successfully building and maintaining relationships. Reach out for a free 20-minute consultation if you think a process group might be right for you!
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Author Biography
Jessica Carpenter is a therapist with Catalyss Counseling who works with adults who have experienced stress, grief, trauma, and a variety of relationship issues, including communication and conflict resolution, jealousy and betrayal, affair recovery, LGBTQIA+ community, and polyamory/non-monogamy. Jessica is also a licensed massage therapist, yoga therapist, and TRE provider. She is passionate about making wellness accessible to everyone. Follow Catalyss Counseling on LinkedIn, Facebook and Instagram.
Other Therapy Services Available at Catalyss Counseling:
Here at Catalyss Counseling, we want to meet all of your counseling needs in the Denver area. Our supportive therapists provide depression counseling, therapy for caregiver stress, grief and loss therapy, stress management counseling, couples counseling, and more. We also have specialists in trauma and PTSD, women's issues, pregnancy and postpartum depression or anxiety, pregnancy loss and miscarriage, and birth trauma. For therapists, we can also provide clinical supervision with Firelight Supervision! We look forward to connecting with you to help support your journey today.
Building relationship skills in group therapy is such a valuable experience. It’s amazing how much we learn about ourselves just by interacting with others in a supportive space. One thing I’ve found helpful, both in therapy and everyday life, is learning to navigate different personalities while staying true to my own needs. Funny enough, even outside of therapy, little things help build these skills—like finding ways to connect over shared interests or even discussing small wins. I once stumbled upon the 99 coupons when looking for ways to save on wellness-related resources, and it surprisingly led to some great conversations in my group about financial stress and self-care. It’s those little, unexpected connections that make a difference!