What to Do When You Can't Afford Therapy

What to Do When You Can't Afford Therapy

You know you need therapy.

Your mental health is suffering. You're struggling with depression, anxiety, trauma, or just feeling like you're drowning.

Everyone says "just go to therapy." Your doctor recommends it. Your friends suggest it. The internet tells you it's the answer.

But here's the problem: Therapy costs $100-$250+ per session.

And if you don't have insurance (or your insurance sucks), that's not happening.

So what do you do when you desperately need therapy but can't afford it?

Let's talk about real alternatives. Not toxic positivity. Not "just try yoga." Real, practical options for getting mental health support when money is tight.

First: The System Is Broken (And It's Not Your Fault)

Before we dive into solutions, let's be clear:

Mental healthcare should be affordable. It should be accessible. It shouldn't depend on your bank account.

The fact that therapy costs as much as rent is absurd. The fact that insurance coverage is a nightmare is unacceptable.

You are not failing because you can't afford $200 therapy sessions. The system is failing you.

Now let's talk about what you can actually do about it.

Affordable Therapy Options (That Cost Less Than $100/Session)

You might not be able to afford $200 therapy. But there are cheaper options.

1. Sliding Scale Therapy ($30-$80 per session)

Many therapists offer sliding scale fees based on your income.

How it works:

  • You contact a therapist and ask if they offer sliding scale rates
  • You explain your financial situation (honestly)
  • They offer a reduced rate you can afford

Typical sliding scale rates: $30-$80 per session (instead of $100-$250) How to find sliding scale therapists:

  • Search Psychology Today and filter by "sliding scale"
  • Email therapists directly: "I'm interested in therapy but have limited income. Do you offer sliding scale rates?"
  • Ask local therapists if they have sliding scale spots available

Pro tip: Many therapists reserve 1-3 sliding scale spots for clients who can't afford their full fee. Don't be afraid to ask.

2. Open Path Collective ($30-$80 per session + $65 one-time membership)

Website: openpathcollective.org What it is: Nonprofit network of therapists offering deeply discounted therapy Cost:

  • One-time membership: $65
  • Therapy sessions: $30-$80 (instead of $100-$250+)

How it works: 1. Pay the $65 lifetime membership fee 2. Search for therapists in your area 3. Book sessions at $30-$80 each Why it's great: You're getting real, licensed therapy at a price you can actually afford.

3. Community Mental Health Centers (Free to Low-Cost)

What they are: Federally funded mental health centers that provide services regardless of ability to pay Cost: Free to low-cost (sliding scale based on income) Services: Therapy, psychiatry, medication management, crisis intervention How to find one:

  • Search "community mental health center near me"
  • Use SAMHSA's treatment locator: findtreatment.samhsa.gov

Who they serve: Anyone, but especially low-income individuals

4. University/Training Clinics ($10-$50 per session)

What they are: Therapy provided by graduate students in psychology/counseling programs, supervised by licensed professionals Cost: $10-$50 per session (sliding scale) How to find one:

  • Search "[your city] university counseling clinic"
  • Call local universities with psychology or counseling programs

Why it's great: You're getting quality therapy from someone who's still in training but closely supervised—at a fraction of the cost.

5. Employee Assistance Program (EAP) (Free)

What it is: Many employers offer 3-8 free therapy sessions per year through an EAP Cost: Free (if your employer offers it) How to access:

  • Contact your HR department
  • Ask if your company has an EAP
  • Get a referral code and find a therapist

Important: EAP sessions are confidential. Your employer doesn't know what you discuss.

6. Medicaid (Free or Very Low-Cost)

What it is: Federal/state health insurance program for low-income individuals Coverage: Therapy, psychiatry, medication Cost: Free or very low copays How to apply: healthcare.gov or your state's Medicaid office Note: Medicaid coverage varies by state. Some states have excellent mental health coverage; others are limited.

7. Online Therapy Platforms ($60-$100/week)

Platforms: BetterHelp, Talkspace, Cerebral Cost: $60-$100/week (subscription model) Why it's cheaper: You're paying a weekly rate instead of per-session, and many platforms offer financial aid How it works:

  • Sign up for a platform
  • Get matched with a therapist
  • Communicate via video, phone, or text

Note: Some platforms offer financial aid if you can't afford the standard rate. Ask when signing up.

Free Mental Health Resources (Zero Cost)

If even sliding scale therapy is out of reach, here are free resources.

1. Crisis Lines (Free, 24/7)

988 Suicide & Crisis Lifeline:

  • Call or text 988
  • Free, confidential crisis support 24/7

Crisis Text Line:

  • Text HOME to 741741
  • Free crisis counseling via text

SAMHSA National Helpline:

  • 1-800-662-4357
  • Free treatment referral and information service

These aren't therapy. But they're free, immediate support when you're in crisis.

2. Free Support Groups

NAMI (National Alliance on Mental Illness):

  • Free peer-led support groups nationwide
  • Website: nami.org/Support-Education/Support-Groups

DBSA (Depression and Bipolar Support Alliance):

  • Free support groups for depression and bipolar disorder
  • Website: dbsalliance.org

ADAA (Anxiety and Depression Association of America):

  • Free online support groups
  • Website: adaa.org/supportgroups

Why they work: You're connecting with people who get it. No cost. Just shared experience and mutual support.

3. Free Mental Health Apps

Sanvello: Free CBT tools, mood tracking, mindfulness exercises Woebot: Free AI chatbot using CBT techniques Mindshift CBT: Free anxiety and panic management tools Insight Timer: Free guided meditations (thousands of them) 7 Cups: Free emotional support from trained listeners These aren't therapy. But they're evidence-based tools that can help between (or instead of) sessions.

4. Free Online Resources

MoodGYM: Free online CBT program for depression and anxiety (moodgym.com.au) Mental Health America: Free screening tools and resources (mhanational.org) NAMI: Free educational resources and helpline (nami.org) The Mighty: Free mental health community and stories (themighty.com)

Self-Help Strategies When Therapy Isn't an Option

If you genuinely can't access therapy right now, here are evidence-based self-help strategies.

1. Journaling

What it is: Writing out your thoughts, feelings, and experiences Why it works: Journaling helps process emotions, identify patterns, and externalize thoughts How to start:

  • Write for 10-15 minutes daily
  • No rules—just write whatever comes to mind
  • Focus on feelings, not just events

Cost: Free (pen and paper) or use a notes app

2. Free CBT Workbooks

What they are: Evidence-based worksheets teaching cognitive behavioral therapy techniques Where to find them:

  • Search "free CBT workbooks PDF"
  • The Feeling Good Handbook by David Burns (library or used online)
  • Mind Over Mood workbook (library or used)

Why they work: CBT is one of the most effective therapies for depression and anxiety. Workbooks teach you the same skills you'd learn in therapy.

3. YouTube Therapy Channels

Therapist-led channels:

  • Kati Morton (mental health education, therapy topics)
  • The Rewired Soul (addiction, mental health recovery)
  • Psych2Go (psychology and mental health explained)
  • Therapy in a Nutshell (anxiety, trauma, mental health skills)

Why it's helpful: You're learning mental health skills from licensed therapists—for free.

4. Podcasts

Mental health podcasts:

  • The Mental Illness Happy Hour (Paul Gilmartin)
  • Terrible, Thanks for Asking (Nora McInerny)
  • The Hilarious World of Depression (John Moe)
  • On Being (Krista Tippett—spiritual and psychological conversations)

Why they help: Hearing other people's stories reduces isolation and normalizes mental health struggles.

5. Exercise (The Free Antidepressant)

What the research says: Exercise is as effective as antidepressants for mild to moderate depression. You don't need a gym:

  • Walk for 20-30 minutes
  • Follow free YouTube workout videos
  • Do bodyweight exercises at home

Why it works: Exercise increases endorphins, regulates mood, and improves sleep.

6. Sleep Hygiene

Poor sleep worsens depression and anxiety. Good sleep helps. Free sleep improvements:

  • Consistent sleep schedule (bed and wake at the same time)
  • No screens 1 hour before bed
  • Dark, cool room
  • No caffeine after 2pm

Cost: Free. Impact: Huge.

7. Connection (Even When You Don't Feel Like It)

Isolation makes mental health worse. Connection helps. Ways to connect:

  • Text a friend
  • Call a family member
  • Join an online community (Reddit, Discord, Facebook groups)
  • Attend a free support group
  • Volunteer (gives purpose and connection)

You don't have to "feel better" to reach out. Connect anyway.

8. Routine and Structure

When your mental health is bad, structure helps. Create a basic daily routine:

  • Wake up at the same time
  • Eat meals at consistent times
  • Schedule one small task per day
  • Go to bed at the same time

Why it works: Routine reduces decision fatigue and gives your brain predictability.

What About Medication?

Therapy isn't the only treatment for mental health. Medication is too.

If you can't afford therapy but need mental health support, consider:

1. Talk to Your Primary Care Doctor

You don't need a psychiatrist to get antidepressants or anti-anxiety medication. Your regular doctor can prescribe them.

Cost: Doctor visit copay (often cheaper than therapy)

2. Use Prescription Discount Programs

GoodRx: Free app that reduces prescription costs by 50-80% (goodrx.com) RxAssist: Database of patient assistance programs (rxassist.org) NeedyMeds: Information on medication assistance programs (needymeds.org) Many antidepressants are available as generics for $10-30/month with GoodRx.

3. Ask About Generic Medications

Generic antidepressants (Prozac, Zoloft, Lexapro, etc.) are much cheaper than brand-name versions.

Tell your doctor: "I need the most affordable option. Can we try a generic medication?"

Combining Strategies: Create Your Own Mental Health Plan

You don't have to pick just one option. Combine strategies to create a mental health plan that works for you.

Example Plan (No Therapy):

  • Join a free NAMI support group (weekly)
  • Use the Sanvello app (daily mood tracking and CBT tools)
  • Walk 20 minutes daily
  • Journal 10 minutes before bed
  • Use a free CBT workbook
  • Call a friend once a week

Example Plan (Low-Cost Therapy):

  • See a sliding scale therapist every other week ($50/session)
  • Use free apps between sessions
  • Attend a support group for community
  • Exercise regularly

The point: You don't need $200 therapy to improve your mental health. Combine what you can access and afford.

Final Thoughts: You Deserve Support—Regardless of Income

Let's be clear: You deserve therapy. You deserve professional mental health care. You deserve to feel better. And the fact that therapy is unaffordable for so many people is a systemic failure—not your personal failure.

But while we fight for better mental healthcare access, you still need support now.

So use these resources. Try these strategies. Reach out for help—even if it's not traditional therapy.

Your mental health matters. And your bank account doesn't determine your worth or your right to healing.

We get it. Shop Therapy Culture Shirts → Related Posts:

If you're in crisis: National Suicide Prevention Lifeline: 988 Crisis Text Line: Text HOME to 741741 SAMHSA National Helpline: 1-800-662-4357

Back to blog