The List of Proven Group Therapy Activities For Anxiety

Anxiety can be an isolating illness, leaving people feeling alone. That is precisely why group therapy is often prescribed for treating this mental health condition. It can help individuals connect with others who have been through similar experiences and make new connections.

If you’re looking for creative ideas, we’ve made a list of the most effective group therapy activities for anxiety. Keep reading to learn the benefits and how you can add these activities to your sessions.

Benefits of group therapy activities for anxiety

Here are some of the primary benefits of group therapy in easing symptoms of anxiety:

Peer Support

Participants benefit greatly from the support of a group of people who know and understand what each other is going through.

Varied Perspectives

Everyone has their own viewpoint on how to approach their issues. Group therapy presents a sociable way for all of these perspectives to be put forward in the same room.

Shared Experiences

Group therapy is about treating multiple people going through the same issues. These shared experiences give participants a sense of belonging and comfort.

Enhanced Self-Confidence

Socializing in a safe, non-judgmental space regularly can significantly boost confidence and self-esteem.  

Accountability

While the group acts as a means of support, it also serves as a sounding board. Peers can offer their ideas and perspectives while holding each other accountable.  

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Group therapy activities for anxiety

Here is the ultimate list of group therapy activities for anxiety to bring some creativity into your sessions:

Progressive Muscle Relaxation

PMR is a muscle tensing and relaxing exercise that works on the following principle: you can’t have feelings of warmth and calm while experiencing anxiety symptoms.

How It Works

The facilitator guides participants through a series of exercises that involve tensing and relaxing different muscle groups. While inhaling, participants tense one muscle group for 5-10 seconds and then exhale while relaxing those muscles for 10-20 seconds. Then, they move to the next muscle group, and so on.

Therapeutic Benefits

• Teaches a practical skill for immediate stress relief.
• Helps participants become more aware of physical sensations associated with anxiety.
• Improves feelings of well-being and quality of life.

Thought-Feeling-Behavior Triangle

This exercise is a CBT technique to help participants identify their feelings and behaviors associated with anxious situations.

How It Works

Participants are asked to identify a specific anxious thought, explore the feelings associated with it, and then discuss the behaviors that arise from these thoughts and feelings. After noting these down, they are guided to explore alternative thoughts.

Therapeutic Benefits

• Enhances cognitive awareness.
• Encourages introspection and self-awareness.
• Decreases feelings of isolation.
• Equips participants with helpful strategies to handle anxious situations.

Guided Visualization

Guided visualization is a meditation technique that helps participants focus on uplifting thoughts and positive outcomes.

How It Works

Participants are led through a guided imagery exercise designed to help them visualize positive outcomes or calming scenes. 

Start this exercise by asking them to find a comfortable position, close their eyes, take deep breaths, and picture their happy place. Encourage them to add as many details as they wish and visualize a path that guides them through the scenery. 

Ask them to come up with a phrase or word to help them get back to this place whenever they want. When they are ready, guide them out of the image and back into the present.

Therapeutic Benefits

• Provides temporary relief from anxiety.
• Practices a skill that can be used for self-soothing outside of the group.
• Stimulates the body’s natural calming response.

Worry Jar

This interactive CBT exercise allows participants to benefit from different viewpoints on coping with stressful situations.

How It Works:

Participants write down their worries on pieces of paper, fold them, and place them in a jar. Then, they form a circle and a random person starts the activity by pulling out a piece of paper and reading the worry out loud. The group then discusses alternative thoughts and ways to cope with it.

Therapeutic Benefits:

• Enables participants to externalize their worries.
• Offers a structured opportunity for problem-solving and gaining perspective.
• Encourages participants to open up in a safe, non-judgmental setting.

Mindfulness Meditation

Mindfulness exercises help individuals enhance their self-awareness by directing the participants’ attention to natural bodily sensations to anxiety-inducing stimuli.

How It Works

Start by asking the participants to find a comfortable position, close their eyes, and focus on their breathing. Guide them to explore their anxious thoughts in a non-judgmental way. 

Introduce sensory cues, such as feeling the ground beneath them and noticing the sounds around them. Slowly guide them out of the scenario and encourage everyone to share their experience.

Therapeutic Benefits:

• Enhances present-moment awareness.
• Reduces symptoms of anxiety by encouraging a focus on the present, rather than future or past anxieties.
• Improves the ability to regulate emotions and identify triggers.

Exposure Role-Playing

Exposure role-playing is one of the most effective group therapy activities for anxiety. It helps participants recreate stressful situations in a safe environment.

How It Works

Under the therapist’s guidance, participants role-play scenarios that trigger their anxiety. Encourage them to be as open as they wish. After the demonstration, ask the group to share their experiences and how they would approach the situation. Discuss coping mechanisms to help participants take control of the narrative.  

Therapeutic Benefits

• Allows for controlled exposure to anxiety triggers.
• Builds confidence in dealing with anxiety-provoking situations.
• Helps participants gain different viewpoints on a situation and connect.

Group Dancing

Dance movement therapy allows individuals to let loose by unifying their social, physical, and emotional aspects.

How It Works

Lead the participants in a simple group dance. It can either be choreographed or freestyle, set to uplifting or calming music depending on the group. Encourage them to let their body flow freely with the music.

Therapeutic Benefits:

• Facilitates bodily movement which can release endorphins, aiding in stress relief.
• Builds group cohesion through a shared, joyful experience.
• Expressive breathing and movement help curb anxious thoughts and promote overall well-being.

Breathing Exercises

Breathing exercises can activate the parasympathetic nervous system which helps soothe the mind and body.

How It Works

Guide the group through various breathing techniques such as deep breathing, 4-7-8 breathing, or box breathing.

In the 4-7-8 technique, instruct the participants to place one hand on their belly and one on the chest. Ask them to inhale for four counts, focusing on their belly, and then hold for seven counts. Then, direct them to slowly exhale, focusing on their chest, for eight counts. Ask them to repeat these steps till they feel relaxed.

Therapeutic Benefits:

• Provides immediate stress relief by activating the body’s natural relaxation response.
• Equips participants with a portable tool for anxiety management.
• Increases awareness of breathing which helps the body find balance.

Yoga

Yoga poses are known to improve vagal regulation and psychological strength, leading to increased feelings of calmness.

How It Works:

Led by an instructor or a facilitator, participants go through a series of yoga poses and sequences designed to promote relaxation. Suitable poses for anxiety therapy include the hero pose, triangle pose, child’s pose, and fish pose, among others.

Therapeutic Benefits:

• Enhances physical flexibility and strength.
• Improves focus and mental clarity while reducing symptoms of anxiety.

Music Appreciation

Music can decrease symptoms of anxiety and depression. Incorporating calming tunes into your group therapy sessions can give everyone a chance to open up about their emotions.  

How It Works

Play different genres or pieces of music for participants to listen to. Encourage them to let their emotions flow freely. Discuss how everyone felt while listening to the music and their emotional responses to each piece.

Therapeutic Benefits

• Encourages emotional expression and understanding.
• Utilizes the therapeutic benefits of music to improve mood and reduce anxiety.

Gratitude Mapping

Anxiety can make us focus only on the negatives. Incorporate this healthy exercise to help participants redirect their focus to the positives.

How It Works

Each participant writes down things they’re grateful for on a “Gratitude Map.” Encourage them to use words, images, or symbols to express what they’re thankful for. Ask everyone to share what they wrote with the group and discuss common themes.

Therapeutic Benefits

• Redirects focus away from stressors and towards positive aspects of life.
• Fosters a sense of perspective and positivity.
• Encourages participants to cherish their relationships.

Emotions Wheel

The emotions wheel is a constructive activity that allows self-reflection in a supportive environment.  

How It Works:

Participants use a wheel, featuring a range of feelings, their opposites and related emotions, to identify and discuss a range of feelings they are currently experiencing. You can use Plutchik’s Wheel of Emotions for this activity.

Therapeutic Benefits:

• Enhances emotional literacy and self-awareness.
• Facilitates open discussion about complex emotions.
• Allows participants to connect, reducing feelings of isolation.

‍

Group therapy activities for anxiety

Here is the ultimate list of group therapy activities for anxiety to bring some creativity into your sessions:

Progressive Muscle Relaxation

PMR is a muscle tensing and relaxing exercise that works on the following principle: you can’t have feelings of warmth and calm while experiencing anxiety symptoms.

How It Works

The facilitator guides participants through a series of exercises that involve tensing and relaxing different muscle groups. While inhaling, participants tense one muscle group for 5-10 seconds and then exhale while relaxing those muscles for 10-20 seconds. Then, they move to the next muscle group, and so on.

Therapeutic Benefits

• Teaches a practical skill for immediate stress relief.
• Helps participants become more aware of physical sensations associated with anxiety.
• Improves feelings of well-being and quality of life.

Thought-Feeling-Behavior Triangle

This exercise is a CBT technique to help participants identify their feelings and behaviors associated with anxious situations.

How It Works

Participants are asked to identify a specific anxious thought, explore the feelings associated with it, and then discuss the behaviors that arise from these thoughts and feelings. After noting these down, they are guided to explore alternative thoughts.

Therapeutic Benefits

• Enhances cognitive awareness.
• Encourages introspection and self-awareness.
• Decreases feelings of isolation.
• Equips participants with helpful strategies to handle anxious situations.

Guided Visualization

Guided visualization is a meditation technique that helps participants focus on uplifting thoughts and positive outcomes.

How It Works

Participants are led through a guided imagery exercise designed to help them visualize positive outcomes or calming scenes. 

Start this exercise by asking them to find a comfortable position, close their eyes, take deep breaths, and picture their happy place. Encourage them to add as many details as they wish and visualize a path that guides them through the scenery. 

Ask them to come up with a phrase or word to help them get back to this place whenever they want. When they are ready, guide them out of the image and back into the present.

Therapeutic Benefits

• Provides temporary relief from anxiety.
• Practices a skill that can be used for self-soothing outside of the group.
• Stimulates the body’s natural calming response.

Worry Jar

This interactive CBT exercise allows participants to benefit from different viewpoints on coping with stressful situations.

How It Works:

Participants write down their worries on pieces of paper, fold them, and place them in a jar. Then, they form a circle and a random person starts the activity by pulling out a piece of paper and reading the worry out loud. The group then discusses alternative thoughts and ways to cope with it.

Therapeutic Benefits:

• Enables participants to externalize their worries.
• Offers a structured opportunity for problem-solving and gaining perspective.
• Encourages participants to open up in a safe, non-judgmental setting.

Mindfulness Meditation

Mindfulness exercises help individuals enhance their self-awareness by directing the participants’ attention to natural bodily sensations to anxiety-inducing stimuli.

How It Works

Start by asking the participants to find a comfortable position, close their eyes, and focus on their breathing. Guide them to explore their anxious thoughts in a non-judgmental way. 

Introduce sensory cues, such as feeling the ground beneath them and noticing the sounds around them. Slowly guide them out of the scenario and encourage everyone to share their experience.

Therapeutic Benefits:

• Enhances present-moment awareness.
• Reduces symptoms of anxiety by encouraging a focus on the present, rather than future or past anxieties.
• Improves the ability to regulate emotions and identify triggers.

Exposure Role-Playing

Exposure role-playing is one of the most effective group therapy activities for anxiety. It helps participants recreate stressful situations in a safe environment.

How It Works

Under the therapist’s guidance, participants role-play scenarios that trigger their anxiety. Encourage them to be as open as they wish. After the demonstration, ask the group to share their experiences and how they would approach the situation. Discuss coping mechanisms to help participants take control of the narrative.  

Therapeutic Benefits

• Allows for controlled exposure to anxiety triggers.
• Builds confidence in dealing with anxiety-provoking situations.
• Helps participants gain different viewpoints on a situation and connect.

Group Dancing

Dance movement therapy allows individuals to let loose by unifying their social, physical, and emotional aspects.

How It Works

Lead the participants in a simple group dance. It can either be choreographed or freestyle, set to uplifting or calming music depending on the group. Encourage them to let their body flow freely with the music.

Therapeutic Benefits:

• Facilitates bodily movement which can release endorphins, aiding in stress relief.
• Builds group cohesion through a shared, joyful experience.
• Expressive breathing and movement help curb anxious thoughts and promote overall well-being.

Breathing Exercises

Breathing exercises can activate the parasympathetic nervous system which helps soothe the mind and body.

How It Works

Guide the group through various breathing techniques such as deep breathing, 4-7-8 breathing, or box breathing.

In the 4-7-8 technique, instruct the participants to place one hand on their belly and one on the chest. Ask them to inhale for four counts, focusing on their belly, and then hold for seven counts. Then, direct them to slowly exhale, focusing on their chest, for eight counts. Ask them to repeat these steps till they feel relaxed.

Therapeutic Benefits:

• Provides immediate stress relief by activating the body’s natural relaxation response.
• Equips participants with a portable tool for anxiety management.
• Increases awareness of breathing which helps the body find balance.

Yoga

Yoga poses are known to improve vagal regulation and psychological strength, leading to increased feelings of calmness.

How It Works:

Led by an instructor or a facilitator, participants go through a series of yoga poses and sequences designed to promote relaxation. Suitable poses for anxiety therapy include the hero pose, triangle pose, child’s pose, and fish pose, among others.

Therapeutic Benefits:

• Enhances physical flexibility and strength.
• Improves focus and mental clarity while reducing symptoms of anxiety.

Music Appreciation

Music can decrease symptoms of anxiety and depression. Incorporating calming tunes into your group therapy sessions can give everyone a chance to open up about their emotions.  

How It Works

Play different genres or pieces of music for participants to listen to. Encourage them to let their emotions flow freely. Discuss how everyone felt while listening to the music and their emotional responses to each piece.

Therapeutic Benefits

• Encourages emotional expression and understanding.
• Utilizes the therapeutic benefits of music to improve mood and reduce anxiety.

Gratitude Mapping

Anxiety can make us focus only on the negatives. Incorporate this healthy exercise to help participants redirect their focus to the positives.

How It Works

Each participant writes down things they’re grateful for on a “Gratitude Map.” Encourage them to use words, images, or symbols to express what they’re thankful for. Ask everyone to share what they wrote with the group and discuss common themes.

Therapeutic Benefits

• Redirects focus away from stressors and towards positive aspects of life.
• Fosters a sense of perspective and positivity.
• Encourages participants to cherish their relationships.

Emotions Wheel

The emotions wheel is a constructive activity that allows self-reflection in a supportive environment.  

How It Works:

Participants use a wheel, featuring a range of feelings, their opposites and related emotions, to identify and discuss a range of feelings they are currently experiencing. You can use Plutchik’s Wheel of Emotions for this activity.

Therapeutic Benefits:

• Enhances emotional literacy and self-awareness.
• Facilitates open discussion about complex emotions.
• Allows participants to connect, reducing feelings of isolation.

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How to incorporate these activities for anxiety into your practice

It’s important to ensure that everyone is comfortable performing the activities you plan to include in your sessions. Group participants need to familiarize themselves with each other and be assured they are in a safe space. To achieve this, incorporate fun ice-breakers at the start of your sessions. This can spark conversation and get the group warmed up. After establishing trust, assess everyone’s therapy goals to help you decide the right set of activities.

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FAQ

How can I assess the effectiveness of an activity?

Effectiveness can be gauged through both qualitative and quantitative measures. Observe participant engagement during the activity and ask for direct feedback afterward. Additionally, monitor whether the activity helps achieve the specific therapeutic objectives it was designed for.

Are there any risks or downsides to using group therapy for treating anxiety?

One potential drawback is that group dynamics can sometimes lead to conflict or discomfort. Proper facilitation is key to managing such challenges.

How do I introduce art therapy to anxious clients who don’t consider themselves "artistic"?

Emphasize that the objective is not to create “good art” but to use the art-making process as a way to explore and understand their emotions. Skill level is secondary to emotional expression.

How many participants are generally included in a group therapy session for anxiety?

The size can vary, but smaller groups of 6-10 participants are often recommended to ensure everyone has an opportunity to engage.

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Conclusion

“What mental health needs is more sunlight, more candor, and more unashamed conversation.” — Glenn Close

This thought aptly summarizes the benefits group therapy can have on improving a person’s mental health. Engaging in conversation with individuals having similar troubles can validate participants’ feelings and help them make meaningful connections.

Incorporate the exercises from the above list of group therapy activities for anxiety to bring creativity into your sessions.

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