Therapy is an essential part of mental health treatment, but it can be expensive, even with sliding scale payments. Online therapy services like BetterHelp and Talkspace are more affordable, ranging from $60 to $90 per session. If therapy is temporarily impossible, there are other ways to nourish mental wellness without spending money. Mental health apps like Moodfit and Sanvello can help track progress and provide resources. Cognitive behavioral therapy strategies can be implemented on your own, such as journaling, guided courses, and mental health apps.
Staying connected to others is crucial for mental health, whether through support groups, friends, family, or pets. Group therapy or support groups can provide a sense of meaning and decrease loneliness, and connecting with animals can reduce stress and anxiety levels. Mindfulness and meditation are effective practices for managing symptoms of anxiety and depression. Meditation can help reduce stress, alleviate symptoms, and improve sleep. Other practical tips to improve mental health without therapy include exercise, getting sunlight, prioritizing sleep, and taking breaks from social media.
While self-directed therapy and wellness techniques are beneficial, face-to-face therapy with a licensed therapist is essential for severe conditions and symptoms. Checking insurance coverage for mental health services is a good place to start, as many plans include coverage for therapy. Low-cost options such as sliding scale payments, low-cost or free services, community health centers, and support groups are available for those who may not be able to afford traditional therapy. It is important to prioritize mental health and seek help when needed.
