Free Online Therapy: What’s Actually Free & How To Find Real Support

If you are juggling mental health concerns such as stress, work challenges, or relationship issues, speaking with an online therapist can be helpful. Trying to find free online therapy for mental health support can feel overwhelming at times, especially if you're confused about the various options. 

When it comes to finding free online therapy, it can be important to understand what exactly the free options entail and how to find quality care that truly meets your needs. In many cases, free online therapy options are limited to free crisis support or peer-led help—not ongoing sessions with a licensed therapist. However, there are various options for low-cost care, and there are ways to reduce the overall cost of therapy, such as by exploring online therapy platforms that offer financial aid.

What “free online therapy” really means

For many people, the cost of therapy can be a significant barrier to seeking help, making the idea of free online therapy all the more appealing. But, what exactly is “free online therapy”—is it really free, professional therapy with a licensed therapist?

The short answer

When you can get therapy for free

What’s typically low-cost (though not free)

Aside from fully free options, there are several support options that are typically low-cost, including the following:

• Sliding-scale clinics, which adjust the cost of services based on income
• University training clinics, which allow students to provide services under supervision, often at a lower cost
• Community resources, like CIMHS, that can offer shorter-term therapeutic solutions
• Federally Qualified Health Centers, which serve medically underserved areas and offer sliding-scale fees

Free and low-cost therapy: Who it’s for and what it may cost

With those definitions in mind, it can be helpful to explore some of the specific free and low-cost support options, as well as other therapy options and what those may cost. Understanding these resources can help you determine which form of support may be the most appropriate for your particular situation.

Free options for immediate support and peer connection 

There are several free options that offer immediate support and peerconnection, such as the following: 

• 988 Suicide & Lifeline: Call or text 988 or use the online chat to receive urgent emotional support.  
• Crisis Text Line: Text HOME or HOLA to 741741 to receive free mental health support via text.  
• NAMI peer support groups: NAMI offers free, peer-led support groups that allow individuals to connect with and learn from other attendees.
• 7 Cups: 7 Cups connects individuals with trained listeners for free emotional support.

All of these resources are free to use and may be helpful in various situations depending on your needs.

Low-cost therapy pathways

For low-cost therapy, you may consider some of the following options:

• Community mental health clinics: In some areas, you can find community mental health clinics that offer sliding-scale fees for services, and many offer both behavioral health and telehealth services.
• Options for special populations: For members of the military community, organizations such as Give an Hour offer no-cost mental health care services to active-duty military, reservists, guards, veterans, and in some cases, spouses and caregivers. To find local or state programs in your area, you can also use SAMHSA’s FindTreatment.gov site to find options near you.

Context on self-pay vs. online platforms

Beyond these free and low-cost options, there are also other options for therapy that can vary in cost. Without insurance, traditional in-person therapy typically costs $100 to $200 per session, depending on the therapist's location, specialization, and level of expertise. In high-demand areas like cities, a single session could even cost up to $250 or more. This could total $400 to $800 per month, or even up to $1,000, making in-person therapy a significant financial commitment.

Meanwhile, online therapy can often be more affordable. For instance, BetterHelp online therapy costs around $70-$100 per week with a flexible subscription model, and financial aid may be available in some cases depending on your income and employment. Subscription pricing is based on factors such as your location, referral source, preferences, therapist availability and any applicable discounts or promotions that might apply. This includes one live session per week over phone, video, or chat, as well as asynchronous messaging with a licensed therapist. This lower price point, combined with its convenience, makes online therapy an attractive option for individuals and couples seeking healing or support.

How to find genuinely free or low-cost help: Step by step

Step 1: If you’re in crisis or near crisis, seek immediate support 

First and foremost, if you are in crisis or near crisis, seek immediate support. There are various resources that can provide you with immediate help. 

Step 2: Search trusted directories 

Next, outside of urgent situations, you can search trusted directories for low-cost mental health services in your area. The following directories may be helpful:

• FindTreatment.gov (SAMHSA) for mental health and substance use services. 
• HRSA’s Find a Health Center for Federally Qualified Health Centers, which often offer sliding-scale fees and telehealth.

Step 3: Try free peer support 

For free support, you can also consider joining one of NAMI’s support groups, which are free and peer-led. These groups may give you a chance to connect with others and discuss your own experiences in a non-judgmental environment.

For free individual support, you can also check out 7 Cups, which connects users to compassionate, trained listeners for free emotional support.

Step 4: If you’re eligible, use special-population programs

Depending on your eligibility, you may also consider certain special-population programs that may be available to you. For example, members of the military community can check out services from organizations like Give an Hour. You can also check state and local websites or call 211 for additional free services.

Community mental health and other free resources

Depending on your location, you may be able to find a variety of other free or low-cost options for support in your community. And if you are not yet ready for therapy, there are plenty of other resources available, too.

Lower-cost and no-cost pathways

In your local area, you may be able to find community mental health centers or Federally Qualified Health Centers that offer sliding-scale fees or even no-cost options in some cases. In addition, there may be nonprofit clinics or university clinics near you. If your employer offers an Employee Assistance Program, that may be another option to consider for short-term counseling. If you’re a university student, your educational institution may offer free options for support as well.

Not ready for therapy?

If you are not yet ready for therapy, resources such as peer groups through NAMI, moderated online forums, educational blogs, and free screening tools may be helpful. That said, it is important to note that free peer groups are not the same as individualized therapy sessions, so if you would like professional individual therapy with a licensed therapist, that would be a separate option. For mental health conditions that require specialized care, meeting with an in-person or online therapist may be a better fit for your needs.

In addition to reaching out for support, there are a number of other strategies you can try on your own to supportyour mental health. These can include:

• Exercising regularly
• Getting plenty of sleep
• Learning stress management and relaxation techniques
• Practicing mindfulness, spending time with loved ones
• Journaling

 All of these strategies can help you support your physical health, mental health, and overall well-being on your own time.

Types of virtual services provided by licensed therapists