Therapy is an essential component of mental health treatment, but it can be expensive and inaccessible for some individuals. Online therapy services like BetterHelp and Talkspace offer more affordable options, but there are still barriers to access. In such cases, there are alternative strategies individuals can use to support their mental wellness without spending money. These strategies include using mental health apps to track progress, implementing cognitive behavioral therapy strategies, staying connected to others, practicing mindfulness and meditation, exercising, getting sunlight, prioritizing sleep, and taking breaks from social media.
Mental health apps can provide resources and tools for individuals to manage their mental health, though they are not a substitute for therapy. These apps offer educational resources, stress and anxiety relief techniques, and push notifications to check in on one’s mental well-being. Cognitive behavioral therapy strategies, commonly used to treat depression and anxiety, can also be implemented outside of therapy sessions through self-directed therapy. Techniques such as journaling, guided courses, and mental health apps can help individuals manage their symptoms and improve their mental well-being.
Connecting with others, whether through group therapy, support groups, or relationships with friends and family, can provide a sense of meaning and reduce loneliness. Pets and animals can also have a positive impact on mental health, reducing stress and anxiety levels. Mindfulness and meditation practices can help individuals become more attuned to their thoughts and emotions, improving mental well-being. Additional tips for enhancing mental health include exercising, getting sunlight, prioritizing sleep, and taking breaks from social media.
While self-directed therapy and wellness tactics can be helpful, it is important to seek face-to-face therapy with a licensed professional for severe conditions and symptoms. Insurance coverage, sliding scale payments, low-cost or free services, community health centers, and local and online support groups are options for accessing affordable therapy. It may require research and outreach, but there are resources available to help individuals prioritize their mental health and well-being.
