Free Counseling Australia: A Guide to Affordable Mental Health Services and Support

If you need mental health services in Australia, there may be affordable or even free options available to you. Free counselling services are an important service for those who would not otherwise access, and there are several mental health resources which make this possible. Australians may be able to receive mental health support through government-funded options, non-profit organizations, and free telephone mental health helplines. Platforms like HealthDirect Australia and Beyond Blue can help Australians find the right services for their needs. People living in Australia may also have connections to affordable online counselling or therapy. In this guide, we will examine the mental health challenges facing Australians and explore affordable mental health care options. 

The importance of connecting to mental health services

Mental health is an important and foundational component of overall health and well-being. A person's mental health affects how they think, feel, and connect with others. Even though focusing on mental health may be important, many Australians are waiting a long time to get support or are avoiding mental health professionals altogether. Left unaddressed, conditions like anxiety, depression, and stress may have a negative impact on work performance, relationships, and overall quality of life. 

For some, cost and connections may be key factors in their decision to get mental health support or not. The availability of affordable mental health care can help people get the support that they need to manage symptoms or conditions early on, before they escalate into more severe challenges. Removing barriers to mental health care can ensure that help and support are available for everyone.   

Common mental health challenges in Australia

Australians experience many of the same mental health challenges that impact people worldwide. The prevalence of each challenge may vary by location, socio-economic status, and profession. Common mental health challenges in Australia include the following:

Anxiety 

Anxiety is one of the most common mental health challenges throughout Australia, with 17% of the population reporting living with an anxiety disorder, and young people may be impacted at a higher rate of 22%. People with anxiety disorders may experience several symptoms, including physical symptoms, such as rapid heartbeat or dizziness; and emotional symptoms like irritability and difficulty focusing. A person living with an anxiety disorder may also avoid situations that might trigger anxiety, which may limit their personal and professional lives. 

Depression

Depression may be another challenge faced by many people living in Australia, and an estimated 20% of people living there will be diagnosed with depression during their lifetime.

Substance use disorder

In addition to anxiety and depression, substance use disorder (SUD) is another significant mental health concern in Australia. Substance use disorder occurs when the use of alcohol, prescription medication, or illicit drugs leads to physical dependence or challenges in daily life. Individuals living with SUD may be more likely to experience other mental health conditions. 

Free versus affordable mental health support

When seeking mental health care in Australia, it may be important to understand the difference between free services and affordable services. Free counseling services may be provided at no cost and might be available through the government, non-profit organizations, or community programs. Examples of free services may include crisis hotlines, suicide prevention services, and kids' help lines for young people. Some resources include Beyond Blue, Lifeline, and Kids Helpline. These services provide information, offer tools, and assess risks for people struggling or in distress.The limitations of free services may include fewer available sessions and longer wait times.

Affordable services, on the other hand, are low-cost options that reduce the financial burden of therapy. This can include Medicare-subsidized sessions or support services that provide care with sliding scale fees. These resources may help provide support for individuals on an ongoing and long-term basis while keeping costs manageable. 

Australian government-sponsored services

In Australia, there are several options for free or low-cost mental health care through federal and state-funded programs. These services can help make professional support attainable, regardless of a person’s financial situation. Government services can be utilized in addition to other strategies and techniques to improve mental health. 

Medicare mental health services in Australia 

One widely used pathway to affordable support in Australia is through a Mental Health Care Plan. These plans may cover up to 10 individual or group sessions per year at no cost to the individual. Another government-sponsored service called Head to Health can provide individuals with phone support, online resources, and referrals to other local services. 

How to connect with Australian mental health professionals

To connect with a therapist, counsellor, or other mental health professional, a person may start by visiting their general practitioner (GP). A GP can provide a referral to the appropriate mental health professional using the Australian Medicare system. They may also be able to help a person connect with appropriate specialists if needed. 

Community and non-profit counselling services

Alongside government programs, many charities and community organizations in Australia offer free or low-cost mental health support. These services are typically easier to obtain without a GP referral and can provide flexible care for a variety of challenges. Community-based services may be staffed by trained counselors, social workers, or volunteers. 

It may be important to note that community and non-profit counselling might not always offer long-term therapy. They can, however, provide immediate relief and emotional support, in addition to serving as a referral source for other forms of care. It may be helpful to utilize community-based resources as a starting point when seeking mental health support. 

How to find the right type of free counselling

Everyone has different needs when it comes to therapy services. There are different avenues you can access the type of free counselling that is right for you. Australians can search for different programs through HeathDirect Australia’s website, or via referrals from a doctor. These can include department-linked initiatives and local programs that refer individuals for ongoing care. 

Counseling for families, relationships, and grief

Australia offers low cost programs (including online therapy resources) that focus on family relationships, grief, and interpersonal challenges. These counselors help people develop strategies to cope with change, loss, or trauma. 

What to expect from free counselling sessions

An initial mental health care session will involve information-gathering, including a detailed assessment and family and medical history, as well as a discussion of goals. The therapist will also talk about next steps, and ongoing support options. Clients can speak with mental health professionals about a variety of topics including addiction, acute or long term depression, or relationship difficulties. 

How free health services help Australians achieve better mental health

National programs help Australians achieve a more mentally healthy community by offering support for individuals struggling with mental health conditions, addiction, or unhealthy relationships. By helping individuals navigate ongoing challenges in their lives, they facilitate greater mental and emotional health, which can lead to greater productivity, altruism, growth, and overall community well-being. The greater accessibility that bolsters these benefits is the result of strong collaboration between Australian government departments, non-profits, and individual services. 

Self-help strategies

One way to improve mental health at no cost is to learn self-help strategies. Self-help strategies can be used preventively to improve mental health in the long term, or to reduce anxiety and stress in the moment. These strategies include mindfulness, lifestyle changes, and building a support network, and can be implemented with or without assistance from a mental health professional.    

Mindfulness and other mental health support strategies

Mindfulness practices are techniques and strategies that can help a person focus on the present moment while reducing anxiety and stress. These strategies can be adapted to fit different lifestyles and needs and may include the following:

• Deep breathing exercises–Focusing on slow and steady breaths can help calm the nervous system and reduce stress. One common deep breathing practice is box breathing. With box breathing, you take one breath in for four seconds, hold it for four seconds, breathe out for four seconds, and hold for four before breathing in again. 
• Body scan meditation–This type of meditation can help relieve body tension and increase awareness. The practice involves mentally scanning from head to toe while noticing physical sensations and areas of pain or tightness. 
• Mindful walking–Taking a walk can be a good way to reduce anxiety and stress. To practice mindful walking, pay attention to the rhythm of your footsteps and how your feet feel on the ground. It may also be helpful to focus on the environment around you. 
• Grounding techniques–These strategies can help focus the mind when you’re feeling anxious. An example of a grounding technique is the five-senses check-in, in which you name five things that you can see, four that you can touch, three that you can hear, two that you can smell, and one that you can taste.  
• Gratitude practices–Writing down or focusing on things that you are thankful for can help shift the focus from stressors to the more positive aspects of life. 

Lifestyle changes

In addition to mindfulness practices, implementing a few lifestyle changes can have a positive impact on mental health and well-being. Eating nutrient-rich food and following an exercise routine have been shown to improve mental health by reducing stress and anxiety. Exercise does not have to be intense and can include both cardio and strength training practices.  

It may also be helpful to incorporate strategies to improve sleep. Getting high-quality sleep each night can improve mental health and set the mind and body up for success. To improve sleep, it may be beneficial to practice good sleep hygiene, removing distractions from the bedroom and avoiding screen time before bed. 

Building a support network

Having a strong support network that includes both family and peer support can improve mental health. Friends and family members may be able to detect changes in a person and provide emotional support or practical assistance as needed. These people may also be able to provide an alternate perspective, which can be helpful if you feel stuck.  

Connecting with mental health professionals online

In addition to the solutions offered in this article, connecting with an online mental health professional can be an affordable way to get the care that you need. An online counselling service can connect you with a therapist who fits your needs and budget. Online therapy has been shown to be an effective way to reduce common challenges such as anxiety and depression while improving overall mental health and well-being. 

For busy professionals, it can be challenging to attend in-person therapy sessions at a brick-and-mortar office. Online therapy sessions can occur from anywhere with a personal device and internet connection. This means that you can get the support that you need from a place where you are comfortable.