Therapy is an important part of treating mental health problems such as depression or anxiety. But what should you do if you can’t afford it? Even with sliding scale payments, treatment can be expensive. Online therapy services like Better Help again A place to talk make it more affordable, around $60 to $90 per session, but that’s still out of most people’s budgets. Not to mention, therapists are not always taking new patients.
Therapy will remain the gold standard of psychotherapy, but circumstances may make it temporarily impossible. That doesn’t mean your mental health has to suffer. These simple wellness strategies can help you nurture your mental health without spending money.
Also, see the way naturally manage stress and anxiety and ways to do it give yourself more pleasure each day.
1. Use mental health apps to track daily progress
Mental health apps provide services to people who otherwise wouldn’t have access to them. Although they are not a substitute for therapy and cannot diagnose conditions, mental health apps like Moodfit and Sanvello are great tools to use on your mental health journey. The best apps for mental health it will help you relieve stress and anxiety and teach you how to manage symptoms in the future.
There are many variations in what these apps offer and built-in features. Many offer a good catalog of educational resources to help you learn about situations and become familiar with coping strategies to manage them on a daily basis.
Mental health apps can also be a reminder to check in on yourself. Most send push notifications throughout the day, which can be used as a cue to stop and check how you’re feeling.
2. Use cognitive behavioral therapy techniques on your own
Cognitive behavioral therapy is commonly used manage stressanxiety and addiction. CBT techniques and tools are meant to be taken outside of therapy sessions and used in everyday life.
It’s called self-directed therapy. Also, it’s not a substitute for traditional professional therapy, but it can supplement your mental health efforts when you don’t have access to talk therapy. This self-help strategy is reserved for those with moderate symptoms that do not interfere with daily activities.
A systematic review of 33 studies found that self-help therapies can reduce anxiety and depression. The results of self-directed therapy were “moderate,” according to the review. So people didn’t feel 100% better, but they reported feeling less anxious or depressed. If you’re interested in self-directed therapy strategies to improve your psychological well-being, we recommend checking out the Association for Behavioral and Cognitive Therapies book list. Listed books have received a “mark of merit.”
Common methods of self-directed therapy:
- To make a journal: Writing down your thoughts and feelings and reflecting on them can help you identify negative thoughts and behaviors. Once you are aware, you can take meaningful steps to make changes.
- Guided courses: With self-directed therapy, you have to start somewhere. Guided lessons can help you learn daily management techniques and strategies. You can contact the National Alliance on Mental Illness for its mental health education directory.
- Mental health apps: Many mental health programs use behavioral therapies to reduce anxiety and help manage symptoms.
3. Stay connected with others
It is important to connect with other people, especially those who are experiencing similar things. Research shows that connecting with others can provide a sense of meaning and purpose and reduce loneliness. Group therapy or support groups are usually led by a mental health professional or group leader and can be low-cost or free. Whether it’s friends, family or strangers, sharing your feelings and experiences is important.
You can also use the Substance Abuse and Mental Health Services Administration website to find community resources near you.
Socializing isn’t the only thing that can help improve your mental health. Pets and animals can reduce stress and anxiety levels. Take intentional time to spend with your pet — play with your dog, cuddle your cat. If you don’t have a pet, you can volunteer at an animal shelter or humane society. Adoption of pets or pets is also an option.
4. Practice mindfulness and meditation
Meditation has a history that goes back thousands of years, but it has become a very popular stress relief practice in the last few years. Mindfulness helps you become more aware of what you’re feeling and thinking, helping you to manage your thoughts and feelings more effectively, rather than being overwhelmed by them. Mindfulness uses techniques such as meditation and breathing exercise to improve your mental health.
Mindfulness can help you manage anxiety symptoms and other mental health issues by helping you understand and deal with what you are feeling. Research shows that meditation can help reduce stress, reduce symptoms of depression or anxiety and help you sleep. It focuses on the integration of mind and body, which can help you improve your mental well-being.
You can also use meditation apps to reduce stress and help maintain your thinking plan. These free or cheap apps are great for beginners.
Read more: Headspace Review: Get Cognitive Tools, Meditation & More for Just $5 a Month
Some effective tips for improving your mental health without treatment
- Exercise: There are several benefits of mental health associated with exercisesuch as reducing anxiety or improving your mood. Exercise can boost your confidence and release endorphins. You don’t have to jump straight into heavy lifting; any exercise can help.
- Get outside in the sun: Sunlight increases serotonin in the brain, which can improve your mood. If you don’t get enough sun, your serotonin levels drop, leading to seasonal affective disorder.
- Prioritize your sleep: Poor sleep is associated with a greater risk of anxiety or depression, poor mood and higher stress levels. Prioritize your sleep by sticking to your bedtime routine — prepare for sleep by doing something relaxing, aim for the same bedtime every night and turn off your screens.
- Take a step back on social media: Regular use of social media can increase symptoms of anxiety and depression. A digital detox it can be confirmed when you compare yourself to others online or notice a dip in your mental health. Start by limiting your time social networks. Then, try to fill that time with things you like or people you like to spend time with.
When should I see a therapist?
Self-directed therapy and wellness strategies are very helpful, but they are not the be-all and end-all of mental health. Face-to-face time with a licensed therapist is essential for those with severe conditions and symptoms.
The first thing you should do is check your insurance. Employer-provided insurance and Medicaid can cover testing, psychotherapy and counseling. Your insurance coverage will depend on your condition and your health plan, but most plans include mental health coverage for in-network therapists.
Read more: How to Find the Best Therapist Near You
Your finances should not prevent you from getting the help you need. It may take research on therapists and programs, but there are less expensive options.
- Sliding scale payments: Some therapists offer sliding scale payments — you pay what you can afford. Costs will be based on your income. Not all therapists offer this, but many do.
- Low cost or free services: Some therapists offer low-cost or free counseling in individual and group sessions. If you live near a college or university, the graduate department may offer free or discounted therapy sessions.
- Community health centers: Community mental health centers help those in the surrounding areas.
- Local and online support groups: Local organizations and volunteers in many areas offer support groups for things like grief and addiction. Use Mental Health America’s list of support groups to find the one that best fits your needs. You can participate in a peer-led support group through the National Alliance of Mental Illness (NAMI).