Can't Afford Therapy? These Resources Can Help Your Mental Health
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In a world that moves at a breakneck pace, our mental health can take a hit. Although the importance of mental well-being is becoming less and less stigmatized, the barriers to accessing professional therapy remain higher than ever. Whether it's financial constraints, limited availability of therapists, or other logistical hurdles, the path to mental health care can sometimes feel like a journey that isn’t worth the hassle.
But, here's the reassuring truth: there are different avenues and resources available for those who find themselves unable to afford traditional therapy. From apps dedicated to promoting strong mental health to self-help books, there are many ways to look after your mental health other than simply with therapy.
We’ll walk you through some of these alternative options that you can explore, regardless of your financial situation. After all, we all deserve the chance to have a healthy mind!
Self-Help and Education
One of the first–and perhaps most obvious ways–that you can implement therapy alternatives into your life is by seeking out self-help and educational tools. I know what you may be thinking: “I’m not interested in reading a corny self-help book.” Luckily, educational books on mental health have come a long way from the titles of yore.
Now, you can find books that narrow in on any specific concerns that you may have surrounding your mental health. This makes educating yourself on topics that pertain to your mental health struggles much easier. Below is a list of some of our favorite self-help books right now.
Our Selections:
Maybe You Should Talk To Someone
Lori Gottlieb
Maybe You Should Talk To Someone is a therapist’s take on therapy. It gives a great perspective on what you should (or should not) get out of therapy, and how it can be an effective tool. This is a great book to read to help you learn what you can achieve by putting in work on yourself.
The Worry Cure
Robert L. Leahy, PH.d.
Anxiety can feel truly debilitating. The Worry Cure walks you through Dr. Robert Leahy’s steps to overcoming your worrying thoughts. Not only will this help you as you’re reading it, but it will teach you lessons that you can carry throughout the rest of your life.
Untamed
Glennon Doyle
In this commercial success, Glennon Doyle shares with the reader her feelings on what it means to be a woman. Untamed is more than just a book on womanhood, it’s a journey about discovering and unleashing your full potential.
Atomic Habits
James Clear
For many, the root of mental health struggles is having bad habits, rather than good ones. Atomic Habits will help you to pull out your bad habits by the roots and transition them into habits that can serve you better.
The Artist’s Way
Julia Cameron
A classic hit in the self-help world for years, The Artist’s Way is a book surrounding creativity and how our passion projects fulfill our lives. Tap into your creativity more fully and connect more deeply to your creative side with interactive activities as well as moving prose.
The Subtle Art Of Not Giving A F*ck
Mark Manson
In The Subtle Art of Not Giving A F*ck, Mark Manson cuts through the mud to get right to the root of the issue: sometimes, you just need to care less. Positive thinking is great and helpful, but it can only help you so much. This is a tougher approach to getting your mental health in order, but is gentle enough to not be interpreted as harsh!
Leveraging Mental Health Apps
Another benefit of the digital age is that truly everything has an app. Many of these are free, or come at a very low cost, to deliver great results. Whether it helps you to focus on meditation, offers a platform to track your goals, or something else entirely, using an app is a great way to receive the support you need.
Although utilizing an app to better your mental health may seem a little suspicious, there are wonderful resources available on many apps on the market. We’ve detailed some of the best apps for specific mental health concerns below.
Best for Stress Relief: Sanvello
Sanvello offers effective trackers for your mood, including stress and anxiety levels. It allows you to track your progress to see how you improve over time and allows you to take note of what may (or may not) have affected your mood that day.
Best for Cognitive Behavioral Therapy: MoodKit
MoodKit has hundreds of guided meditations to help identify negative thought patterns. CBT is a great way to help change your mood for the better over time.
Best For Tracking Sobriety Milestones: I Am Sober
This app offers several ways that you can keep track of your sobriety goals. It even offers customization options so that you can tailor the app to your needs.
Best For Insomnia: Calm
Think of Calm as a bedtime story for adults! With a seemingly endless library of meditations to listen to as you fall asleep, you’ll never spend a night tossing and turning again.
Best for Positive Thinking: Happify
With tons of different evidence-based games and activities, Happify helps boost your mood with just a few minutes each day. It will truly help you tap into the “glass half-full” mentality!
Alternatives to Traditional Therapy
Of course, there are also countless ways that you can focus on your mental health that don’t involve your phone or self-help books. I highly encourage you to look into the following:
Movement
Although exercise is not necessarily a fix-all solution, there is merit to finding movement that brings you joy. Whether you like walking, swimming, dancing, or another form of exercise, it can release endorphins, your brain’s feel-good hormones, causing a boost in mood.
Therapy/Support Groups
Regardless of what you’re struggling with, there is a support group out there for you. By finding individuals who can relate to the issues that you’re facing, you’ll create a sense of community and recognize that you are not alone.
Pet Therapy
It’s been clinically proven that spending time around animals reduces your stress and anxiety levels and can boost your mood. If you don’t have a dog of your own, don’t worry! Many shelters look for volunteers to help take care of the animals. Additionally, consider looking for pet-sitting gigs. This gives you the benefit of companionship without a long-term commitment.
Journaling
Sometimes, setting aside time in your day to dump your thoughts onto paper can turn your entire mood around. Journaling allows you to ‘speak’ your thoughts without fear of judgment or repercussions, and it’s a great resource to help track your progress on your mental health journey.
Remember, the path to healing is a personal one, and it's okay to experiment with different approaches until you find what resonates with you. The importance lies in acknowledging that your mental health matters and actively seeking the resources that align with your needs and circumstances.
Whatever stage of your mental health journey you find yourself at, we want you to know that you are never alone. The realization that therapy might be financially out of reach doesn't have to mark the end of your quest for support; rather, it opens the door to a world of alternative resources waiting to be explored. Life can feel incredibly overwhelming, but there are always options available to you.
If you are worried about yourself or a loved one, please call the National Mental Health Hotline at 988.
