How to cope when you can't afford therapy

There comes a time when therapy, a very invaluable tool for managing mental health may become financially inaccessible.

If you’ve been to any, you would know that the costs of regular therapy sessions can add up quickly and for many, insurance coverage is not even included.

However, it’s important to know that therapy is not the only route to mental well-being. Several alternatives can provide support and healing even when professional therapy is temporarily out of reach.

One of the most effective alternatives to therapy is the practice of self-help through literature and guided resources.

Many books written by mental health professionals offer practical advice and exercises that can help individuals cope with their challenges. For example, renowned psychologist Dr Brené Brown’s work on vulnerability and shame offers valuable insights into how we can cultivate resilience and foster healthier emotional connections.

If that sounds like something you would consider, then diving deep into cognitive behavioural therapy will be extremely helpful.

CBT workbooks which are useful in managing anxiety, depression and other mental health conditions will allow you to engage in therapy-like practices from the comfort of your own home thus providing a sense of structure and direction when professional therapy is not an option. Another helpful approach is turning to support groups both in person and online. Many communities offer peer-led groups that focus on a range of mental health issues from anxiety and depression to grief and addiction.

These groups can provide a space for sharing experiences, learning coping strategies and feeling less isolated in one’s struggles.

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Usually, they are free and quite a number take place in churches so you can always find out. While at it, you can opt to speak to church counsellors or the pastor at no charge whatsoever.

If you’re not at the point where you feel you want to open up to total strangers, start closer to home.

Reach out to trusted friends and family members for support.

While it may not replace the guidance of a licensed therapist, talking to loved ones can actually provide emotional comfort and give you a sense of connection.

At the end of the day, having someone to confide in can help reduce the emotional burden of stress and mental health challenges you may be facing.

Another alternative worth trying is exercise and physical activity.

Physical exercise has long been linked to the release of endorphins, which are chemicals in the brain that act as natural mood lifters.

Whether it’s going for a walk, swimming or engaging in more intense activities like running or cycling, regular exercise can help reduce stress, improve sleep and boost your overall mood.