Can't Afford Therapy? Other Strategies To Improve Mental Health
Therapy can play an important role in improving mental health and effectively coping with life’s challenges. However, therapy isn’t always an affordable option for everyone. With the rising cost of mental health services, some individuals may not be able to access the professional support they deserve. This can make it more difficult to manage mental health concerns like stress and burnout, as well as conditions like depression and anxiety disorders. Left untreated, these conditions can negatively impact a person’s mental and physical health and well-being.
While it may be difficult to afford traditional therapy out of pocket, this does not mean that a person cannot find inexpensive or free ways to improve their mental health. There are various mental health resources and techniques available for individuals who need affordable mental health support. In this article, we will explore affordable techniques to improve mental health and examine affordable ways to connect with a licensed mental health professional.
Understanding mental health needs
Mental health needs vary from person to person and can include treatment for mental illness and preventative strategies for improving mental health. To understand a person’s unique mental health needs, it can be helpful to implement strategies for tracking or monitoring overall mental health. Writing down thoughts or tracking mood over several days or weeks can help a person identify patterns and better understand how their mental health impacts their daily life.
Accessing free or low-cost resources
Depending on where a person works, they may have access to free or low-cost therapy sessions through their employer. Therapy services may be covered by health insurance, which can make them more affordable. Additionally, there may be employee assistance programs (EAPs) available that can connect employees with mental health resources or affordable therapy sessions.
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Even if a person is uninsured or does not have access to employer-sponsored mental health assistance programs, other affordable resources may be available. While these options might not replace ongoing therapy, they can offer guidance, relief, and a sense of connection. Support groups and mental health resource centers, which offer discounted mental health services, are a couple of examples. Other options include the following:
- Crisis hotlines
- Community mental health centers
- Online support groups and communities
- Nonprofits and training centers
Self-help techniques for mental health care
Although therapy can be an effective way to manage mental health conditions, it is also possible to improve mental health with self-help techniques. Many people need to try multiple approaches to see what works for them. Some helpful strategies include mindfulness techniques, journaling practices, and daily habits.
Mindfulness strategies for mental health
Mindfulness generally describes the practice of focusing on the present moment while being fully aware of one’s thoughts, emotions, and surroundings. Effective mindfulness practices can boost awareness without judgment and serve as powerful tools to reduce anxiety, improve emotion regulation, and calm the nervous system. Below are a few common mindfulness strategies:
- Deep breathing: Simple breathing exercises can quickly calm the body and mind. A person may try focusing on controlled deep breathing while paying attention to the sensation of air moving in and out of the body.
- Meditation: Mindfulness meditations often include practices like guided meditations and body scans. Meditative practices can relax the body and focus the mind on the present.
- Mindful exercise: Practicing yoga or taking a mindful walk may clear the mind and put challenges into perspective.
Journaling practices
In addition to the mindfulness practices discussed above, it can also be beneficial to practice writing in a journal. Journaling can involve tracking emotions or anxiety levels on a daily basis, or it may involve stream-of-consciousness writing or responding to prompts. By tracking emotions, a person may be able to identify patterns or design solutions for a specific challenge. Putting thoughts onto paper can also be a good way to reduce anxiety and gain perspective.
Daily habits
Daily habits can greatly impact mental health. Developing an exercise routine can reduce anxiety and stress, enhancing both physical and mental health and promoting better sleep. Quality sleep tends to play an important role in mental health as well. Establishing a consistent, relaxing bedtime routine and setting up a calming, screen-free sleep environment can be helpful. Along with exercise and sleep, prioritizing nutrient-dense foods can make a difference in overall mental health and energy levels.
Building a mental health support network
Building a mental health support network can be another way to improve mental health. Attending group therapy may be one way to establish a support network. Group therapy is often more affordable than individual therapy, and it can be comforting and validating to speak with others who are experiencing similar challenges. In a group therapy setting, a mental health professional typically leads the conversation, and group members bring unique perspectives and insights.
Outside of group therapy, it may also be helpful for individuals to connect with friends or family members who can support their mental health. Support from loved ones can reduce any sense of isolation a person may be experiencing and promote a sense of belonging and community. Online support groups may be another way to connect with a variety of people from different backgrounds who are also seeking connection and support.
Lifestyle changes for mental health
Small lifestyle adjustments can have a big impact on emotional well-being. Change may not happen overnight. However, with persistence and consistency, healthy daily habits can enhance a person’s mental health. Developing a consistent routine is one notable change to consider. A sense of structure can reduce anxiety, increase motivation, and give a person a sense of control over their life.
It may also be helpful to adjust screen time habits and social media consumption. Social media can negatively impact mental health and has been linked to increased levels of anxiety and stress. Setting limits on social media apps and avoiding scrolling early in the morning and late at night can reduce the impact of screen time and mitigate some of the negative mental health impacts.
Can online therapy make it easier to afford therapy?
Online therapy can make it easier to afford therapy in some cases. There is generally less overhead for therapists working online, which can translate to lower prices for clients. In addition, some online therapy platforms offer financial assistance to those who qualify.
Online therapy for mental health care
Just like in-person therapy, online therapy for mental health care can improve mental health and well-being. In an online environment, some licensed therapists can also evaluate, diagnose, and treat various mental health conditions. Inquire with each provider for details. They can also provide guidance regarding coping skills, lifestyle changes, and daily habits to suit an individual’s unique needs.
Strategies to help a person afford therapy
Although therapy may seem expensive and out of reach, there are strategies to make it more affordable. Many therapists offer sliding scale fees based on income. Even if a sliding scale isn’t advertised, it can be beneficial to ask. A sliding scale means that the price per session varies depending on how much money a person makes. You could also consider attending therapy sessions biweekly or monthly rather than weekly to lower the cost.
Another option to find affordable therapy is to consider working with a university or training program. In this setting, a client can receive affordable or even free mental health care from graduate-level students under the supervision of a licensed therapist. Additionally, some nonprofits and local health departments may offer discounted mental health services.
What to look for when seeking an affordable therapist
The process of finding an affordable therapist can seem intimidating and overwhelming. As a first step, it is important to consider a therapist’s certification. Even affordable therapists should be licensed or working toward licensure under supervision. It may also be helpful to look for a therapist who specializes in the challenges you’re currently experiencing. Finally, it can be beneficial to find a therapist who offers a free consultation or first visit to see if you are a good match.
Connecting with a licensed therapist
For individuals seeking to improve their mental health or treat a mental health condition, online therapy may be a valid option. People with busy schedules or challenges with social anxiety may struggle to attend in-person therapy sessions at a brick-and-mortar office. Online therapy sessions can take place from any location with a personal device and an internet connection. This means that you can get the care you deserve from a place where you feel comfortable.
According to recent research, online therapy can be an effective way to manage mental health conditions like anxiety, depression, and stress. Therapists typically use the same therapeutic modalities for online therapy as they would in person. This can empower individuals to receive the same high-quality care from home or the location of their choice at a time that suits their schedule.
Takeaway
How can I help myself if I can't afford therapy?
If you can’t afford therapy, it can be helpful to implement healthy habits in your daily life. Prioritizing nutritious foods, getting plenty of sleep, exercising regularly, and spending time with loved ones can be helpful. Finding a hobby you enjoy, going outdoors, and sticking to a daily routine can also be beneficial. Whether you’re living with high stress levels, depression, borderline personality disorder, or another challenge, these habits can make a difference in your overall mental health and well-being.
In addition, you may find lower-cost options in your community, such as an outpatient psychology program with services provided by practicum students. Many therapists offer sliding scale options or provide their services at a reduced rate for those who are struggling financially. Checking out self-help books from the library and downloading meditation apps are a couple of free options. Mental Health America and the National Alliance on Mental Illness (NAMI) are two organizations providing additional resources.
What is the two-year rule for therapists?
The “two-year rule” generally refers to a rule stating that therapists cannot have romantic relationships with clients until at least two years have passed since the termination of therapy. However, many therapists are prohibited from ever having romantic relationships with former clients, regardless of how much time has passed.
Why is mental health care so expensive?
One of the reasons why mental health care can be expensive is that many professionals do not accept insurance, leading to high out-of-pocket costs. Even when professionals accept insurance, coverage limits can make it challenging for people to seek treatment long-term. It can also be challenging to find an in-network provider, and many specialists may be out of network. If you’re struggling to find services that are covered by your health plan, it can be helpful to contact your insurance provider directly. Your insurance company can provide more detailed information about your coverage.
How many people don't go to therapy because they can't afford it?
Some research states that around 42% of American adults who need mental health care do not seek it due to cost and other barriers. While the idea of seeking therapy may be appealing to many of these individuals, they may believe treatment simply isn’t accessible or affordable for them.
What should you do when you can't afford therapy anymore?
If you can’t afford therapy anymore, it may be helpful to speak to your therapist about your concerns. They may be able to point you toward financial resources or community organizations that could be helpful. You may also want to ask your employer about any mental health benefits included in your health plan. Many employers offer Employee Assistance Programs (EAPs) that provide counseling for free or at a reduced cost.
What if my insurance won't cover therapy?
If your insurance won’t cover therapy, online sessions may be a more affordable alternative. Online therapy is usually less expensive than in-person care without insurance coverage. It may also be important to note that the Mental Health Parity and Addiction Equity Act states that benefits for services related to mental health and substance use disorder should not be more restrictive than benefits for services related to medical and surgical conditions.
What state spends the most on mental health?
According to a 2017 report, Maine spends the most on mental health. Meanwhile, Arkansas spends the least.
Where can I talk to a therapist for free?
In most cases, it isn’t free to speak with a therapist. However, crisis helplines offer 24/7 support, and they can also provide you with information about mental health resources in your area.
Is BetterHelp therapy free?
BetterHelp therapy is not free, but financial assistance may be provided to those who qualify. Pricing generally starts at $70 per week, billed monthly. Subscription pricing is based on factors such as your location, referral source, preferences, therapist availability and any applicable discounts or promotions that might apply.
What is the number-one reason people don't go to therapy?
Cost tends to be the primary reason why people don’t seek mental health care. Stigma, the belief that people should manage their challenges on their own, accessibility, and lack of time to attend sessions are a few other barriers.
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