The MindSpa Podcast, Season 2, Episode 26
Hosted by Michelle Massunken, MSW, RSW, with guests Bronwyn O’Connor, Registered Psychotherapist (Qualifying), and Leia Johnson, MindSpa Group Coordinator.
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Most people picture one room, one therapist, and one client when they imagine therapy. Group therapy looks different, and for many adults considering it in Ottawa, that difference is exactly what makes it feel uncertain. Some people wonder whether they will have to share personal experiences. Others feel unsure about speaking in front of strangers. They may also question whether a group will feel as supportive as sitting one-on-one with a therapist.
In this episode of The MindSpa Podcast, host Michelle Massunken sits down with Bronwyn O’Connor and Leia Johnson to walk through how group therapy actually works at MindSpa Mental Health Centre: the structure of a session, the role shared experience plays in the room, and what participants can expect from MindSpa’s current ADHD and insomnia programs in Gloucester.
Why Group Therapy Can Feel Different
One of the central themes in the conversation is the realization that other people may be carrying many of the same struggles. Michelle describes it as the moment someone realizes, “I’m not the only person experiencing this, and I don’t have to suffer silently.”
Leia explains that a group brings together adults working through similar concerns, whether that’s adult ADHD, chronic insomnia, a major life transition, or the demands of caregiving. As a result, that shared experience creates a form of support known as mutual aid: instead of receiving only professional guidance, participants also hear how other people have approached the same challenges. Someone may be further along in the process, someone else may be just beginning, and another person may describe something that feels immediately familiar.
At the same time, Bronwyn raises an important distinction. Privacy can feel protective, but keeping every struggle private can sometimes deepen isolation instead of easing it. Group therapy creates an opportunity to discover that a difficult experience may be far more widely shared than it first appeared.
Group Therapy Versus Individual Therapy
Michelle asks a question many people considering group therapy quietly wonder about: how is a group session actually different from individual therapy? Several differences emerged over the course of the conversation.
Different Perspectives
In individual therapy, the conversation happens only between the client and therapist. In a group, participants still receive clinical guidance from the facilitator, but they also hear different perspectives from people navigating similar experiences, perspectives that can surface strategies they might not have considered on their own.
Accountability
In addition, group members encourage one another.Bronwyn describes participants celebrating small wins, comparing progress, and returning each week knowing that other people are working toward similar goals, a rhythm that builds momentum between sessions.
Community
Community can be especially meaningful for adults with ADHD. Many have spent years trying to function in environments that weren’t designed around the way they think, organize, focus, or regulate emotions. A structured group creates a space where neurodivergence isn’t something that needs to be explained before the conversation can begin.
Accessibility
Finally, group therapy can provide access to structured therapeutic support at a lower cost than individual therapy. MindSpa’s current group therapy programs combine professional facilitation, practical learning, and shared experience within one format.
What Happens in a MindSpa Group Therapy Session?
One misconception the episode addresses directly is the idea that group therapy means sitting in a circle and sharing deeply personal stories. That isn’t how MindSpa’s current ADHD and CBT-I groups are run. Both programs are structured and focused heavily on psychoeducation and practical skills.
A typical session may include:
- A check-in at the beginning of the session
- Psychoeducation about the week’s topic
- A short break
- Group discussion
- A worksheet, exercise, or practical activity
- A checkout before the session ends
Meanwhile, the facilitators bring the material and guide the conversation. Therefore, participants don’t need to arrive with anything prepared. They can contribute when they feel comfortable, and they can also pass on a question. Consent and confidentiality are discussed at the beginning of the program so everyone understands what to expect from the group.
Group Therapy in Ottawa at MindSpa
MindSpa currently offers structured group therapy programs from its Gloucester location in Ottawa. Two programs discussed in this episode are the CBT-I Sleep Group and the CBT for ADHD Group, both facilitated by Bronwyn O’Connor, Registered Psychotherapist (Qualifying).
CBT-I for Chronic Insomnia
Program length: 8 weeks Learn more: CBT-I for chronic insomnia Group information: CBT-I Sleep Group at MindSpa
Bronwyn describes insomnia as sleep disruption that persists long enough to affect daily life: difficulty falling asleep, waking throughout the night, waking earlier than intended, or struggling to fall back asleep. Cognitive Behavioural Therapy for Insomnia, commonly called CBT-I, works with the behaviours, thoughts, and routines that can contribute to ongoing sleep difficulties. CAMH also identifies CBT-I as the first-line treatment for insomnia, describing it as an approach that combines education about sleep with behavioural strategies and work on the beliefs that can keep sleep difficulties going.
Using a Sleep Diary
One of the core tools discussed in the episode is the sleep diary. Participants track factors that may affect sleep, including caffeine, exercise, naps, and other daily habits, along with information about their sleep itself, such as how long it took to fall asleep, how often they woke during the night, and when they woke in the morning. This information helps participants and the facilitator better understand individual sleep patterns.
Understanding Sleep Efficiency
The group also explores sleep efficiency. However, spending more time in bed doesn’t necessarily mean getting more restorative sleep, so the goal is to help participants build a stronger relationship between being in bed and actually sleeping. For some participants, this involves carefully adjusting their sleep schedule as part of the CBT-I protocol.
Working With Worry
The cognitive side of CBT-I matters just as much as the behavioural side. One exercise discussed in the episode focuses on constructive worry: participants identify thoughts that tend to appear around bedtime, then separate concerns they can act on from concerns outside their control. For the concerns they can address, participants create a practical plan; for the ones they can’t control, the exercise focuses on acknowledgment and letting go. The goal is to move problem-solving away from bedtime and into a more appropriate part of the day.
CBT for Adult ADHD
Program length: 12 weeks Learn more: Adult ADHD therapy in Ottawa Group information: Group Therapy at MindSpa
Bronwyn makes an important point early in the discussion: the goal of a 12-week ADHD group isn’t to cure ADHD. Participants arrive with ADHD, and they leave with ADHD. What can change is their understanding of how their brain works, and the number of tools they have to support everyday life.
The program focuses on practical areas such as:
- Attention and focus
- Organization
- Planning
- Follow-through
- Emotional regulation
- Reducing overwhelm
- Understanding ADHD patterns
- Building systems that work with the person’s brain
The group also gives participants a chance to learn alongside other neurodivergent adults. For some, that shared understanding becomes one of the most meaningful parts of the experience.
Building Community Through ADHD Group Therapy
Leia points to something that can be difficult to recreate in individual therapy: belonging. Adults with ADHD often spend years comparing themselves with people whose brains work differently, and a group built specifically around ADHD changes that starting point. Participants don’t need to explain every challenge before other people understand why it matters.
Bronwyn and Leia describe this connection developing gradually. The first few sessions may feel cautious, but as participants grow more comfortable, conversations start spilling into the breaks. People begin sharing strategies, celebrating each other’s progress, and showing more of their personalities. Over time, the group becomes more than a place to receive information. It becomes a place to practise change alongside other people.
Other MindSpa Groups Discussed in the Episode
Michelle and Leia also discuss other areas MindSpa has explored for group programming, including:
- Reintegration and transition support for people leaving the Canadian Armed Forces
- Parenting support
- Perimenopause and menopause
- Caregiver support for people caring for individuals with autism spectrum disorder
For the most current information, visit the MindSpa Group Therapy page.
Questions People Often Ask Before Joining a Group
A few concerns come up repeatedly when people consider joining a group.
“What if I feel different from everyone else?”
No two people experience ADHD or insomnia in exactly the same way, and Leia is clear about this when she describes the many different presentations of ADHD. That variation doesn’t prevent the group from working; instead, it gives participants access to a wider range of perspectives and strategies. Facilitators set group expectations early, so those differences can be explored respectfully.
“What if there’s too much information?”
The programs are built to unfold gradually. Participants aren’t expected to absorb everything in the first session; new concepts and skills are introduced over time so there’s room to practise them between meetings.
“Will I have to share personal trauma?”
MindSpa’s ADHD and CBT-I programs are not trauma-processing groups. The focus stays on the specific topic, the therapeutic material, and practical skill development, and participants are never expected to disclose experiences that feel uncomfortable or unsafe. If someone needs additional individual support, the facilitator can discuss appropriate options outside the group setting.
Why Between-Session Practice Matters
Michelle also asks about the work participants complete outside the weekly session. Bronwyn and Leia are clear that this work matters: two hours of discussion each week can’t replace what happens during the rest of the week. Participants need opportunities to practise what they’re learning. For the sleep group, that may mean completing a sleep diary or applying CBT-I strategies. For the ADHD group, it may mean trying new systems for organization, planning, or emotional regulation.
Bronwyn puts it simply:
Change often becomes more possible when participants practise the strategies between sessions.
The participants who make meaningful progress tend to attend consistently, complete the exercises, and practise the strategies in everyday life. The group provides education, structure, and accountability. Participants provide the practice.
Bringing Cautious Optimism Into the First Session
Toward the end of the episode, Bronwyn offers an idea for anyone who remains unsure about group therapy: they don’t need to walk into the first session completely convinced. They only need enough openness to consider that something could change. She calls this cautious optimism, and for someone who feels mostly uncertain, even a small amount of curiosity may be enough to begin.
How to Explore Group Therapy in Ottawa
Every MindSpa group begins with a free 20-minute consultation. There’s no obligation to join the program. The consultation gives prospective participants a chance to ask questions, understand how the group works, learn about upcoming dates and fees, and decide whether the format feels right for their needs.
Book your free consultation: Book online through MindSpa Jane Group questions: ljohnson@themindspa.ca Contact MindSpa: themindspa.ca/contact Phone: 613-592-1001
Episode Guests
Bronwyn O’Connor, Registered Psychotherapist (Qualifying)
CRPO #20547, facilitates MindSpa’s CBT I Sleep Group and CBT for ADHD Group from the Gloucester location.
Her clinical work includes ADHD, insomnia, anxiety, emotional regulation, and psychotherapy for children, teens, and adults.
Leia Johnson, MindSpa Group Coordinator
Leia Johnson, MindSpa Group Coordinator
Leia Johnson coordinates MindSpa’s group therapy programs and supports prospective participants through consultation, screening, and enrollment.
For group-related questions, contact ljohnson@themindspa.ca.
About the Hosts
Michelle Massunken, MSW, RSW
Co-Owner, MindSpa Mental Health Centre
Michelle Massunken is a Registered Social Worker and co-owner of MindSpa Mental Health Centre. Her clinical work centres on trauma, nervous system regulation, and sustainable self-care within complex relational systems.
Connect with Michelle:
Tina Wilston, M.Ed., Registered Psychotherapist
Co-Owner, MindSpa Mental Health Centre
Tina Wilston is a Registered Psychotherapist and co-owner of MindSpa Mental Health Centre. She works with individuals and couples across Ottawa, including Kanata and Gloucester, with a focus on relational dynamics, emotional regulation, and boundary work.
Connect with Tina:
About the MindSpa Podcast
About The MindSpa Podcast
The MindSpa Podcast features thoughtful conversations about mental health, relationships, identity, and personal growth. Hosted by Michelle Massunken and Tina Wilston, the podcast brings clinical insight into everyday experiences through supportive, accessible discussions with therapists, community professionals, and special guests.
The podcast is produced by MindSpa Mental Health Centre, with locations in Kanata, Gloucester, and Pembroke and virtual care available across Ontario.
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Podcast Production
Produced by Shawn Batten, Batten Media House
About MindSpa Mental Health Centre
MindSpa Mental Health Centre provides psychotherapy and mental health services, with locations in Kanata, Gloucester, and Pembroke, as well as virtual care across Ontario. Its team supports individuals, couples, families, and groups through thoughtful, clinically informed care.
Visit The MindSpa Blog for more educational articles about mental health, relationships, ADHD, sleep, and emotional well-being.
Explore More From MindSpa
Group Therapy at MindSpa| CBT-I for Chronic Insomnia| Adult ADHD Therapy in Ottawa| Individual Psychotherapy
| Conditions We Treat | Meet the MindSpa Team
Written by the MindSpa Editorial Team
Clinical review
This article was clinically reviewed by Michelle Massunken, MSW, RSW, Registered Social Worker and Co-owner of MindSpa Mental Health Centre.
Last reviewed: August 25, 2026.