How Can I Get Free Counseling For Depression?

Many people experience depressive symptoms at a time when they also have financial concerns. In such situations, therapy services may feel like a luxury one cannot afford. However, there are options available for those who are looking for free counseling for depression disorders and other mental health conditions. 

From free online therapy to interactive treatment options, there are ways to foster and prioritize your mental health on a budget. This article explores free online therapy services and other mental health resources that can help during a mental health crisis or any time you need emotional support.

Interactive online therapy options to support mental health

The Center for Interactive Mental Health Solutions (CIMHS) is one organization that offers a "free, 8 session interactive program" for those who sign up for it. The program is called Bliss, featuring lessons with worksheets for clients and simulated dialogue with a therapist. To monitor progress, each week one may be asked to take a depression test with questions about the core concepts of the program that is intended for improving mood and overall sense of wellbeing. 

This free, interactive therapy program is guided, offering cognitive and behavioral approaches for altering your mindset and alleviating symptoms in the process. It can also be completed at your own pace and time.

CIMHS's free online therapy program incorporates the principles of cognitive behavioral therapy (CBT) into its interactive lessons. As a form of psychotherapy treatment, CBT has been shown to be highly effective for addressing various mental illnesses, including anxiety and depressive disorders.

In some studies, CBT for depression has also proved to be comparable in effect to medication, though a combined approach may be recommended in some cases. When looking at remission rates, there is also evidence to suggest that people who receive only CBT therapy have more successful outcomes than those who are given medication alone. 

As a form of online therapy, this self-paced program can be used as an alternative to therapy or combined with it for added mental health support. The program is designed to guide participants through a step-by-step lesson, which is to be completed before moving onto the next phase. It examines such topics as automatic thoughts, core beliefs, irrational beliefs, and discusses how thoughts and behavior are interconnected. Along the way, it also employs a weekly mood chart for tracking your emotions while navigating activities and completing sessions.

The core concepts of CBT for mental health support

CBT is proven effective for those experiencing depression, anxiety, and other mental illness symptoms. It’s based on the following core concepts:

• Unhelpful thinking patterns (cognitive) are partly responsible for psychological conditions
• Patterns of unhelpful behavior are partly responsible for psychological conditions

By addressing these unhelpful patterns of thinking and behaving, one may learn new ways of coping with one's mental health and life challenges as they arise, which may lead to an improvement in overall wellbeing. To do so, CBT employs a few approaches and techniques to constructively change cognitive-behavioral patterns. A person who undertakes CBT may be challenged to recognize and reexamine their unhelpful thinking patterns while gaining better insight into interactions with others. They may also learn concrete problem-solving techniques to address difficult situations when they arise, developing more self-confidence in the process. 

In terms of coping with challenges, they may learn tools to calm the mind and body, such as mindfulness meditation. To prepare for certain imagined situations that have proved stressful in the past, role-playing may be suggested. Gradually but directly addressing fears may also be encouraged. 

CBT also emphasizes one's individual investment and role in addressing their own issues, so that people eventually may "learn to be their own therapists." Accordingly, an interactive therapy program, such as CIMHS', aligns with CBT's principles.

Online CBT counseling services are often recommended by mental health professionals for clients seeking emotional support and free services. 

Self-care and depression

A person with depression is likely to experience many symptoms, such as restlessness, insomnia, fatigue, lack of concentration, loss of interest in activities, among others. Some may struggle to get out of bed, lose their appetite, have aches and pain, while others may feel agitated and find it difficult to sleep at night. Each person experiences mental illness differently. In some cases, the desire to self-harm may also be present. *  

Mindfulness as a self-care practice

Mindfulness is often mentioned in connection with therapy for depression, and many trained professionals in mental health integrate it into their practice. Mindfulness mediation has been shown to be helpful in reducing stress and anxiety which may act as triggers for depression. 

As a useful practice in relieving stress and anxiety, practicing mindfulness offers a way to pause and shift the mind's focus to the present moment. With mindfulness, the breath and bodily sensations become anchors to which one can return when thoughts begin to wander. While it's normal to get distracted when trying to meditate, a person is encouraged to let thoughts come and go without judgement. They are simply to notice them and gently refocus on the breath. You can find many online tutorials that can teach and guide you through the basics of mindfulness meditation. A top mindfulness teacher also offers this free 40-day mindfulness course. These audio lessons are divided into 15-minute daily guided practice but can be completed at one's own pace.

Many relaxation practices emphasize the importance of the breath in reducing stress and anxiety. Some focus entirely on it. According to specialists, deep breathing has been shown to reduce stress. In contrast to shallow breathing, also known as "chest breathing," deeply filling your lungs with air is linked with reducing tension and stress. When you do so, you may see your stomach rise and fall. Deep breathing involves taking slow deep breaths through your nose and exhaling through your mouth and repeating this process a few times. It's often used in conjunction with yoga and meditation practices. 

Exercise as a self-care practice

Exercising may also be helpful to elevate mood and lower stress but finding the energy to exercise may present another challenge. If you're struggling to get out of bed or have health-related mobility restrictions, exposure to natural light alone has been found to be a beneficial part of practical health care. In one study of over 400,000 participants, exposure to daytime light was linked with lowering symptoms of depression.

Local resources and support groups

Depending on where you live, you might be able to find counseling for depression that either offers free or sliding-fee options. A Google search, faith group, community benefits center, or bulletin board in a library or school, may help you locate support group meetings and other resources from local mental health organizations. 

You may also wish to seek out a support group. The Depression and Bipolar Support Alliance (DBSA), for example, can help you locate a peer group in your area. However, if you live in a remote area or feel uncomfortable joining a support group in person, online options are also available. 

The Anxiety and Depression Association of America (ADAA) may also be a valuable resource, as it offers both in-person and online discussion boards and support. While support groups are not intended to replace therapy, they may help build a sense of community and offer an outlet to express feelings and experiences. Sometimes just talking with others who are also experiencing symptoms can help you feel more connected to others.

Do online therapy services work? 

Online therapy is becoming one the of most preferred relay services for mental health care. Many health insurance companies have examined the health claims and extended coverage to online mental health for this reason. 

Contact your health insurance company to check your coverage. You might be able to attend online therapy sessions with a licensed professional for free or at a deeply discounted price.

Many people experiencing depression have financial concerns. Online therapy, such as that offered by BetterHelp, offers therapy with licensed therapists. Many of the therapists on BetterHelp employ cognitive-behavioral therapy (CBT), which usually does not take as long as other forms of therapy. 

As a subscription service, BetterHelp and other online therapy services offer affordable pricing (compared to in-person therapy) and financial aid options. Therapists can be reached by phone calls, online chat, and video chat. This type of computer therapy may prove especially helpful when you're navigating challenging symptoms and need your therapist to contact you as soon as possible.

Many studies suggest that CBT online therapy is just as effective as in person-therapy. Online CBT is linked with significantly reducing symptoms of those who experience symptoms of depression and anxiety. In addition to CBT, there are also other therapy approaches, such as humanistic therapy or psychodynamic therapy, that are effective and can be done online.