Free and Low Cost Mental Health Help

(Note that I am not a doctor and nothing in this article is intended to be medical advice. Always consult a medical professional when seeking mental or physical health assistance.)

More and more of us are suffering from mental health issues. It’s no wonder. The world is a mess, the pressure to succeed (whatever that looks like) is often crippling, and we have many competing demands for our time and resources. Life is moving faster and becoming more complicated than many of us can handle. Before I go on, let me make one important point: There’s no shame in admitting your struggles and seeking help.

But what if you need help and don’t have (good) insurance, or a lot of money to pay for private therapy? How do you get mental health help? It isn’t always easy, but the good news is that the world is waking up to the massive need for mental health help. This means that more free and low-cost resources are becoming available. Here are some resources you can look for in your community so you don’t have to suffer needlessly.

First, though, double-check your insurance or your employer’s larger benefit package. Many plans/packages do offer some sort of mental health assistance, but it may not be front and center. It may be hidden deep in the coverage contract. While it may not cover a lot, or long-term, it can be a place to start. Don’t give up on it without double-checking.

National suicide/crisis hotlines

Many countries now provide national suicide or crisis hotlines for those experiencing an acute crisis. They can help you past the crisis and direct you to other resources in your area to get you the help you need. In the U.S., the number is 988.

Private/local support hotlines

Many localities, hospitals, or volunteer groups also maintain their crisis hotlines. They will also likely have access to local resources to help you beyond the crisis.

Student health programs

If you’re a student, there are probably programs on your campus. Colleges often have a counseling department, and likely have support groups and other volunteer-run offerings, as well. High school and grade schools usually have a counselor on staff. However, they may be obligated to report to your parents, so it might not be confidential help.

Community health/mental health centers and free clinics

Community health centers (some offer dedicated mental health centers) and free clinics offer care to people without insurance, or who use Medicare/Medicaid. They may offer free or reduced-rate services, or charge on a sliding scale based on ability to pay. If you qualify for such assistance, ask about mental health resources.

Counselor-in-training programs

If you live in an area with colleges that offer counseling programs, teaching hospitals, or medical schools, look around for counselor-in-training programs. You will receive care from an aspiring psychologist, psychiatrist, or counselor who will be overseen by a fully licensed professional. The student gets credit toward their degree and you get help with little to no risk, and no or low cost to you.

Therapy Apps/Websites & Telehealth

While usually not free, the new market of therapy via app or telehealth can cost less than traditional, in-office therapy. The usefulness (and pricing structure) of apps can be all over the place, so shop around to make sure you get one that offers what you need. Some offer private therapy; some only offer group therapy, or support forums. Some are issue-specific, while others deal with more complex issues. Telehealth is often provided by therapists or doctors who also offer in-office services. There are also organizations/companies dedicated to providing online-only help. Again, try to find reputable people or groups to work with.

Books & Self-Help Websites

If you choose to go it alone, there are tons of self-help books (free at the library), forums, and websites out there. You can find things produced by people who have been where you are, or that are offered by doctors, hospitals, or researchers. Some are just groups of like-minded people trying to help each other out. Try to find reputable resources. You don’t want to end up worse off because you followed some crackpot. Bonus: Many good books and websites offer lists of resources that may help you find additional care.

Support groups

If you’re dealing with a specific issue such as grief, cancer, addiction, divorce, unemployment, etc. you can probably find a local support group. Many of these are run through community or religious organizations, or through therapists who donate their time. Most are free. However, they aren’t usually for things like general anxiety or depression, or diseases such as schizophrenia or bipolar disorder.

Group therapy

You may be able to find a therapist that offers group therapy for certain problems. While this usually isn’t free, it does cost less than private therapy. Group therapy may be issue-specific, or for more free-floating issues like depression, OCD, or anxiety. You may also find it in communities that have experienced some sort of disaster or tragedy where large numbers of people are affected.

Religious organizations

If you have access to a church that you trust, they may offer some form of counseling. Many offer marriage counseling, if nothing else. There are also free or low-cost community services sponsored by various religious organizations. Just make sure that they are truly helpful and not using the counseling as a front for recruiting. If you aren’t comfortable, stay away. You don’t want to end up in a cult or indoctrinated into something you wouldn’t choose were you in a better frame of mind.

Consult a physician

If you don’t have insurance for mental health, but you do have coverage for your physical health (or access to free physicals or clinics), ask a physician for help. They may not be able to provide therapy but may be able to prescribe drugs if they think you need them. They may also have a list of free or low-cost local mental health resources that you haven’t heard of. It can’t hurt to ask.

You don’t have to suffer just because you don’t have mental health insurance coverage or a lot of money. Mental health care is becoming more widely available every day. You may have to do some searching to find these resources, but chances are they are out there. Don’t give up, and don’t suffer needlessly.

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Jennifer Derrick

Jennifer Derrick is a freelance writer, novelist and children’s book author. When she’s not writing Jennifer enjoys running marathons, playing tennis, boardgames and reading pretty much everything she can get her hands on. You can learn more about Jennifer at: https://jenniferderrick.com/.