How to Improve Mental Health When You Can’t Afford Therapy

We all know that mental health is important. However, taking care of your mental health can be quite costly. Especially if you’re not sure if therapy is the best fit for you. Our the next step in your mental health journey.

It is Important to remember that there is no shame in needing therapy. There is also no shame in needing therapy and not being able to afford it. What is important is that you recognize your own strength in acknowledging you need help and asking for it. This alone can be a difficult task to overcome. Allow yourself to be proud of all the steps you make in growth, even if they seem small.

According to a survey, 42% of U.S. adults who needed mental health care have not received it due to barriers such as cost. This is quite a staggering number. If you fall into this category, you are not alone. Here are a few ways you can begin your mental health growth even when therapy is out of budget.

Mental Health Support Groups

There are all sorts of mental health support groups either in your local area or online. Support groups are a great way to provide yourself the space to express your feelings or experiences. And feel seen and heard. They also provide an opportunity to find friends and supporters with common experiences. They can help to hold you accountable in your journey. Support groups can also be a valuable tool for friends, family, or loved ones that want to be there to support you. It can often help bridge the gap between the two parties, create stronger bonds, relationships,, and allow others to feel involved and supportive.

Employee Assistance Programs

Reach out to your manager, or human resources, about what options your company may offer. Some offer their own services while others may have contact information on who to reach out to in your area. 

Self Help Books or Apps

Get to know yourself better and practice better or safer mental health routines. Some apps offer daily check ins or opportunities to log daily notes or feelings. While self-help books can help you find a foundation of routine that may be most helpful for you. These are great ways to keep yourself accountable on a day-to-day basis. 

Stay Connected with Others

Remember mental health battles can be extremely isolating and it can be easy to hide away. While it is ok to need alone time or time to unwind, it is important to stay connected with those that offer the best help. Allowing them to be there for you can be beneficial for both parties.

Practice Good Mental Health Behaviors

Practicing good self-love can be extremely beneficial to your mental health. Check out my previous blog, “How to Practice Self Love”, to refresh yourself on some ways to be kind to yourself.

Reach Out to Charities

Some charities may offer services or scholarships for mental health assistance. They may also be able to provide other valuable resources online or in your local area.

Low Cost Options:

The above options can be great for no cost to you at all. If you have a budget, but it just happens to be a small one, here are some that may be more convenient low-cost options.

Talk with Your Therapist

If you already have a therapist or are actively looking into getting one, do your research. Find out which options fit with your health insurance. Reach out to a therapist to ask what your cost-effective options may be. You may even find that an out of state therapist who offers online services may be more in your budget. Here are a few to ask about:

• Sliding Scale Payments – pay what you can afford based on your income.
• Low Cost or Free Services – ask about these if you’re not sure if therapy is the best fit. Or if you want to try out a session or two to see it’s benefits.
• Community Health Centers – many partner with local therapists to offer cheaper sessions or group sessions.
• Local or Online Support Groups – while these tend to be group services, they are often led or run by therapists or trained professionals. These can be great resources to help you.

Therapy Training Providers 

Most counsellors or therapists are required to meet a certain amount of therapy hours prior to graduation. While they may be newer, they can still provide helpful services often at reduced rates.

BetterHelp

While BetterHelp still costs money. It is much cheaper than other therapy services. It can also fit more easily into your schedule. Therapy can be accessible via messaging, phone, or live video chat [This is not a sponsor or paid ad]

Hers

While Hers is not a therapy service, it can offer a great first step into treatment. This in turn may help you gain better control and allow you to continue moving forward with your mental health journey. [This is not a sponsor or paid ad]

Whatever you choose to explore, I am proud of you for taking the steps to better your mental health. Remember that I love you, and you should love you too.