Resources for when you can’t afford therapy:
Therapy is not cheap, and it’s unfortunate for everyone – clients looking for care, and therapists looking to be able to provide the best care. I wish mental health care was more accessible, and those of us providing services could work in ways that helped more people in sustainable ways.
Here are my favorite options for when financials might not support consistent therapy:
Findhelp.org
Search by your zip code and you will find a plethora of resources (some free, some low cost,) but many things that could help and support you.
Group Therapy
Though not one-on-one, group therapy is effective in many ways and can be a lower-cost way to work with licensed therapists. I have worked with SESH before and appreciate the price point for unlimited groups. Local group therapy might also be a Google search away.
Ask about Sliding Scale Sessions
Sliding scale is a term used by therapists to offer lower-cost sessions. Inquire with any therapist you might want to work with. This is usually an amount the client and therapist agree upon for a fixed amount of time, to be revisited after that time frame.
Open Path Collective
Open Path works with individuals who are uninsured or have financial difficulties to provide therapy that ranges from $40-$70 per session. They pair you with licensed therapists in their network. Learn more here. I’m also listed there for sliding scale.
Explore employer/insurance options
Some employers have an EAP program (employee assistance program) that works with therapists and providers for a certain number of therapy sessions included as part of your job or company.
Insurance is also an option to utilize therapy as many insurance plans have therapists who are paneled with them to provide services, where you would pay a co-pay. These therapists are often booked but might have wait lists or referrals.
For therapists who are not with your insurance, you might want to check “out-of-network” benefits offered. This would be part of your insurance plan (inquire with your insurance) where you pay for therapy and then submit a “superbill” issued by your therapist to send to your insurance for reimbursement, partial or full, depending on your plan.
Research work at your own pace workbooks
These workbooks offer prompts and are more of a journaling and reflections format that allows for introspection and exploration. Again, a quick Google of “therapy workbooks” will provide a list of different subject matters.
Movement and other modalities
Movement can be healing without any words. Walking, dancing, yoga, or any movement-based modalities can help with how we feel and with exploring and managing feelings. Classes might also foster a sense of community and connection (another vital piece of healing.)
Reading Therapy Books
Books such as Healing the Shame that Binds You, Adult Children of Emotionally Immature Parents, C-PTSD: From Surviving to Thriving, and many more I have listed here and here (click books) can help.
I suggest looking at your local libraries first, or sourcing from thriftbooks.com for reduced prices (and it’s more environmentally conscious) before you choose to spend money on a new book.
Community & Support
Reach out to and lean on your support networks. Call a friend or make time to go be with someone we feel safe with. This might be friends, family, social groups, community groups, or even therapy groups. Social support is a big part of self-healing and works through the power of connection and relating. We are not alone in this.
Here are my top 5 things I do everything for wellness: