4 things that will improve your mental health without paying for therapy

Mental health issues are not something to be taken lightly. When you are experiencing symptoms of depression or anxiety, seeking therapy can help you establish a treatment plan. But what are you supposed to do if you can’t afford it? Even with declining payments, it is expensive. Online therapy services like BetterHelp And Discussion area make it more affordable, at around $60 to $90 per session. However, this is still not in the budget for many people.

Therapy will always be the gold standard for mental health treatment. Although circumstances may make it temporarily impossible. These four strategies improve your mental health without spending money.

Also discover how naturally treat depression and anxiety and the ways you can give yourself a boost of happiness each day.

1. Use mental health apps to track daily progress

Mental health apps offer resources to people who otherwise couldn’t get them. While they aren’t a substitute for therapy and can’t diagnose conditions, mental health apps like Moodfit and Sanvello are great tools to use on your mental wellness journey. The best mental health apps will help you relieve stress and anxiety and teach you how to manage symptoms in the future.

There is a wide variety in what these apps offer and the features built into them. Many offer an excellent catalog of educational resources to help you learn more about the conditions and adapt coping strategies to manage them on a day-to-day basis.

Mental health apps can also remind you to watch yourself. Most send push notifications throughout the day, which can be used as an indicator to stop and gauge how you’re feeling.

2. Implement Cognitive Behavioral Therapy Strategies Yourself

Cognitive-behavioral therapy is commonly used for treat depression, anxiety and addiction. CBT strategies and tools are meant to be taken outside of therapy sessions and used in everyday life.

This is called self-directed therapy. Again, this does not replace traditional therapy with a professional, but it can complement your mental health efforts when you don’t have access to talk therapy. This self-help strategy is best reserved for people with mild symptoms that do not affect daily tasks.

A systematic review of 33 studies found that self-help treatments can reduce anxiety and depression. The results of the 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 are interested in self-directed therapy strategies to improve your mental well-being, we recommend that you check out the list of books on behavioral and cognitive therapies. The books on the list have received a “seal of merit”.

Common self-directed therapy techniques:

• Logging: Writing down your thoughts and feelings and reflecting on them can help you identify negative thoughts and behaviors. Once you are aware of this, you can take meaningful steps to make changes.
• Guided lessons: With self-directed therapy, you have to start somewhere. Guided classes can help you learn day-to-day management methods and tactics. You can consult the National Alliance on Mental Illness for its mental health education directory.
• Mental health apps: Many mental health apps use cognitive behavioral therapy techniques to reduce anxiety and help manage symptoms.

3. Stay connected to others

It’s important to connect with other people, especially those who are going through similar things. Studies show that connecting with others can provide 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 inexpensive or free. Whether with friends, family or strangers, sharing your feelings and experiences is essential.

You can also use the Substance Abuse and Mental Health Services Administration website to locate community resources near you.

Connecting with people isn’t the only thing that can help improve your mental health. Pets and animals can reduce stress and anxiety levels. Intentionally take time to spend time with your pet: play with your dog, hug your cat. If you don’t have a pet, you can volunteer at a local animal shelter or humane society. Pet care or pet sitting is also an option.

4. Practice mindfulness and meditation

Meditation has a history that dates back thousands of years, but it has become an extremely popular anti-stress practice in recent years. Mindfulness helps you become more aware of what you are feeling and thinking, which helps you manage your thoughts and emotions more effectively, rather than being overwhelmed by them. Mindfulness uses techniques like meditation and breathing to improve your mental health.

Mindfulness can help you managing anxiety symptoms and other mental health disorders by helping you understand and cope with how you feel. Studies show that meditation can help reduce stress, ease symptoms of depression or anxiety, and help you sleep. Emphasis is placed 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 mindfulness regimen. These free or inexpensive apps are great for beginners.

Learn more:Headspace Review: Get tools for mindfulness, meditation, and more for just $5 a month

Other practical tips to improve your mental health without therapy

• Exercise: Several mental health benefits are associated with exercise, such as relieving anxiety or improving your mood. Exercise can also boost your self-confidence and release endorphins. You don’t have to jump straight into heavy lifting; any exercise can help.
• Go out and enjoy the sun: Sunlight boosts serotonin in the brain, which can improve your mood. When you don’t get enough sunlight, your serotonin levels drop, leading to seasonal affective disorder.
• Prioritize your sleep: Poor sleep is linked to an increased risk of anxiety or depression, poor mood and higher stress levels. Prioritize your sleep sticking to your bedtime routine – get ready for bedtime by doing something relaxing, aim for the same bedtime every night, and turn off your screens.
• Take a step back on social media: Constant use of social media can increase symptoms of anxiety and depression. A digital detox may be warranted if you compare yourself to others online or notice a drop in your sanity. Start by limiting your time on social networks. Then try to fill that time with things you enjoy or people you enjoy spending time with.

When should I see a therapist?

Self-directed therapy and wellness tactics are extremely helpful, but they are not the be-all and end-all of mental health. Time spent with a licensed therapist is essential for people with serious illnesses and symptoms.

The first thing to do is to check your insurance. Employer-provided insurance and Medicaid may cover testing, psychotherapy, and counseling. Your insurance coverage will depend on your condition and health plan, but many plans include mental health coverage for in-network therapists.

Learn more: How to find the best therapist near you

Your finances shouldn’t prevent you from getting the help you need. This may require research into therapists and programs, but there are inexpensive options.

• Decreasing payments: Some therapists offer sliding scale prices – you pay what you can afford. The cost will be based on your income. Not all therapists offer this, but many do.
• Low-cost or free services: Some therapists offer cheap or free counseling for 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 people in 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 suits your needs. You can join a peer-led support group through the National Alliance of Mental Illness (NAMI).

More for your mental health

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.