12 Ways You Can Support Your Mental Health on a Budget

An End The Stigma campaign has brought mental health and emotional wellness into our casual conversations, workplaces, social media platforms, healthcare systems, and news stories. We are seeing so many celebrities, athletes, politicians, and influencers speaking out on the prevalence of mental health and trauma across the globe. They are sharing their own stories, championing non-profits, and spreading awareness.

In an op-ed published in the Huffington Post, Michelle Obama wrote:

“We should make it clear that getting help isn’t a sign of weakness - it’s a sign of strength - and we should ensure that people can get the treatment they need.”

Prince Harry, in defying British royal tradition, has openly discussed his struggle with grief after the traumatic death of his mother, Princess Diana:

“I can safely say that losing my mum at the age of 12, and therefore shutting down all of my emotions for the last 20 years, has had a quite serious effect on not only my personal life but my work as well,” he admitted. “I thought that thinking of her was only going to make me sad and not going to bring her back. So from an emotional side, I was, like, ‘Right, don’t ever let your emotions be part of anything.’”

Entertainer Selena Gomez has publicly struggled with her mental and physical health. In a recent interview she said:

“Vulnerability - and I’ve said this before - is a strength. As I grew up in this chaotic space, I did have to learn how to be tough, and to be strong, but I’m not this hard person. And I have every right to be.”

As so many influencers and public figures are speaking out, we are seeing a huge influx of people taking inventory of their own well-being. People are recognizing the pieces of their lifestyle that aren’t working, renegotiating past experiences and relationships, and looking forward on their healing journey.

In a perfect world, everybody would have access to the practices that promote mental wellness, trauma recovery, and emotional healing; all barriers to service for all persons would be eliminated. Insurance companies would reimburse fair rates, integrative practices would be covered by managed care organizations, practitioners would be culturally competent, technology would be used to reach rural communities, and accrediting bodies would promote ease of licensure portability. And this is just scratching the surface.

The most common remarks that we hear when it comes to accessing mental health services, healing practices, and trauma recovery support are:

“How can I work on my mental health if I can’t afford to go to therapy?”
“A membership at a yoga studio is too expensive. I don’t have that kind of money.”
“My insurance doesn’t reimburse for the treatment that works for me.”
“I can’t find a practitioner in my area.”

A harsh reality is that two of the biggest barriers in people moving forward in their healing journeys are cost and access.

In an effort to change this reality and promote healing, there are so many organizations, individuals, and collectives that are coming together to make healing accessible and affordable for everyone. If you are ready to begin your healing journey but feeling blocked by the barriers mentioned above, we hope that the resources below can bring some direction and guidance.

Therapeutic Resources

1. Low Cost Psychotherapy Options

• Open Path Psychotherapy Collective: As a nonprofit, inclusive directory of therapists, Open Path connects you with providers who provide affordable, in-office and online psychotherapy sessions between $30 and $60 for individuals, and between $30 and $80 for couples & family sessions. As long as there is a financial need, their lifetime membership will allow you to see anyone in their network for the rates listed above. A lifetime membership only costs $59.
• Psychology Today: A directory of detailed listings for mental health professionals in a variety of countries. From the Psychology Today website, simply input your location and you will be provided a list of practitioners in your area. You can then search by insurance, online therapy options, issues, sexuality, gender, age, language, faith, types of therapy.

2. Insurance Benefits for Psychotherapy

• Employee Assistance Programs: One of the most underused benefits of employees is their Employee Assistance Program or EAP. EAPs allow employees to receive a limited number of sessions for no cost for a variety of life situations or concerns. To see if your employer offers EAP, reach out to your human resources representative.
• Insurance Companies: A lot of people are surprised to know that their insurance companies will cover psychotherapy. Call the benefits number on the back of your card to see if you have coverage. Here are some helpful questions you can ask them:

What are my mental health benefits?
What is the coverage amount per therapy session? 
How many therapy sessions does my plan cover? 
How much does my insurance pay for an out-of-network provider?
Is approval required from my primary care physician?
Can you give me a list of providers in my area who are accepting new clients?

• Health Savings Accounts: We are seeing more employers offering high-deductible insurance plans with Health Savings Accounts (HSAs). Most psychotherapists (even if they are out of network) will accept HSA as a form of payment.

3. Pro Bono Therapy + Therapists Who Offer Sliding Scales

• Sliding Scale Offerings: Many therapists who are starting their practice or are still under supervision towards licensure will offer sliding scales to clients who are not using insurance coverage. It is required by law that these clinicians tell you who their supervisor is, so do some research on their supervisor - what do they specialize in, what kind of therapy do they do? Since they are providing consultation and guidance, their framework will greatly influence the work of your therapist. One of the benefits of going this route is getting two clinicians collaborating in your care for the lower price of one! Don’t be afraid of new therapists - they are often more open to trying new things, more energized and motivated to get it right, and have more time to dedicate to you!
• Pro Bono Offerings: Although a bit more rare, you can find practitioners who offer a limited number of pro-bono spots as their way of giving back to the community. This will require a bit of searching on your end and likely a waitlist for a pro bono spot to open up.

4. Community Mental Health CentersA lot of community mental health centers offer grant-based programs that may offer support by way of psychotherapy and medication management. A lot of these centers will also offer programs for substance abuse at low to no cost.

5. Telehealth/Online Therapy Offerings

• Talkspace: As a subscription therapy service, Talkspace offers monthly, quarterly, and biannual plans at a variety of price points. Talkspace was created so that more people could benefit from therapy and overcome their day-to-day challenges in a stigma-free environment. With Talkspace, you can send a therapist text messages, audio messages, as well as picture and video messages in a private, text-based chat room.
• BetterHelp: BetterHelp is the largest online counseling platform worldwide. They make professional counseling available anytime, anywhere, through a computer, tablet, or smartphone. The cost of counseling through BetterHelp ranges from $40 to $70 per week and you can cancel at any time for any reason.
• Pride Counseling: Pride Counseling believes help should be accessible to everyone, whether you are struggling with mental health issues, identity, or just need someone to talk to. Pride Counseling provides online therapy to people in the LGBTQ+ community.
• 7 Cups of Tea: You can access free support from volunteers and peers on 7 Cups of Tea or you can choose to pay to speak to a professional.

6. Self-Healing Communities

• The Holistic Psychologist: Dr. Nicole LePera is a holistic psychologist who believes healing should be for everyone. She offers a free “Future Self Journaling” e-book on her website, provides great insights on instagram (@theholisticpsychologist), and even deeper wisdom on her youtube channel. Go follow her now, you won’t regret it.
• Gabby Bernstein: Gabby is a best selling author, international speaker, and self-proclaimed “spirit junkie”. She is currently offering a free anxiety relief workshop as well as free meditations on her website.
• Dr. Kelly Brogan: Kelly Brogan is a holistic psychiatrist who has made it her life’s work to help people heal using holistic practices. She hasn’t written a prescription since 1994! Her services are in such high demand that she has created an online program: The Vital Mind Reset to make her offerings available worldwide. 

7. Books that Support Self-Healing: Head to your local library or download an app, like Libby, that links your library card to a wide selection of free e-books. Some of our favorite authors are Peter Levine, Brene Brown, Anodea Judith, Sheryl Paul, Dan Siegel, and Arielle Schwartz. Be sure to keep an eye out for our upcoming blog post on our recommended books for your healing journey.

Movement and Meditation Resources

​8. Community Yoga

• Donation-Based Studios or Donation-Based Classes: Check out donation-based studios in your area or studios that offer donation-based classes. Many studios have embraced the concept of donation-based formatting because it removes barriers and increases access for all. Most of these studios will give a suggested donation or “love offering”, typically in the range of $5-$15 depending on your area. Some of our favorites that offer online class options are:

                   Asheville Community Yoga
                   Small World Yoga
                   Sangha Studio
9. Online Yoga Offerings

• Gaia: Gaia offers over 8,000 ad-free yoga practices, documentaries, and original series that explore human and cosmic stories. They offer a free week trial and $11.99 monthly after the trial is up.
• Glo: With over 4,000 classes on demand, with Glo you can experience the benefits of your practice at home or on the go, on any device. You can even download your favorite classes so they are always available to you.
  • Elena Brower (@elenabrower) is one of our favorite yoga teachers on Glo. She also hosts a great podcast called “Practice You”. According to the website, “This podcast is a collection of collaborative content and conversations around how to leap, learn, and listen. No matter where you are or how you’re feeling today, this is an invitation to PRACTICE YOU. On the PY Podcast, expect raw, real inquiries into relationship, lifestyle, healing, education, spirit, service, ancient practice, and modern wisdom. Expect explorations that uplift our understandings, stories to support our strengths, and lessons in compassion to amplify our love. Together we’ll elevate humanity to spark, share, and sustain wellbeing. Welcome to PRACTICE YOU.”
• Yoga Journal: According to their website, “For 40 years, Yoga Journal has been the #1 authority on yoga and the yoga lifestyle. Founded in 1975 by members of the California Yoga Teachers Association, Yoga Journal offers all practitioners - from beginners to masters - expert information on how to live a healthier, happier, more fulfilling life both on and off the mat.”
• Do Yoga With Me: This massive site that survives on donations offers everything from full classes to tutorials to meditation practices.
• Yoga Today: This platform is known for the stunning natural locations and exceptional teachers. In addition to yoga classes, Yoga Today also offers meditation and pilates classes. Cost: 14 day free trial, then $15 a month.
• Yoga Girl: Beautiful classes, guided meditations, powerful community. Yoga Girl has done it all and has done it well. She offers free community challenges, books, and resources to enhance your practice. She also has a great podcast that launched at #2 on the Apple Podcast charts.

10. Online Meditation Offerings

• Oprah & Deepak - 21 Day Meditation Experience: We admittedly geeked out a little when we learned that Deepak Chopra and Oprah Winfrey were collaborating to offer a FREE online, guided journey to experience the benefits of meditation in an easy and inspiring way. You don’t want to miss this one!
• Headspace: Branded as “your gym membership for the mind”, Headspace believes that your mind is a muscle that deserves just as much attention as your biceps. Headspace offers guided courses and quick meditations in a variety of categories. After a seven-day free trial, Headspace is $13 per month or you can get a 2 week free trial followed by $70 annually. *As of March 2020, Headspace is offering a free year to all healthcare professionals - all you have to do is include your NPI*
• Calm: When you open the app, you are invited to complete the Daily Calm or locate a meditation more specific to what you have going on. They offer different categories of meditations including anxiety, stress, breaking bad habits, etc. They also provide walking meditations, body scans, masterclasses, and sleep stories. Calm is $70 annually after a seven-day free trial.
• Aura: Aura is designed for hustlers who need a way to quickly calm their nerves before a date, soothe their worries during an airline takeoff, or get jolted out of a moment’s panic. Its collection of 3-minute sessions and 30-second anxiety busters are designed to save you from such intense situations. Cost: Premium membership costs $12 monthly, $60 annually, or $400 for lifetime use.

Other Alternatives

11. Community Acupuncture: Search “Community Acupuncture Near Me” to see if any of your local practitioners are offering community-style acupuncture. Community acupuncture is practiced in a group, rather than in a one-on-one setting. Community-style clinics run on a sliding scale in order to make them more affordable, and so that people can get the amount of treatment they need in a shorter period of time. The idea is to make acupuncture as accessible as possible for the most amount of people.

12. Virtual Community Circles

• Global Sisterhood: At Global Sisterhood, the intention is that women have safe spaces to come together to heal, and for them it’s no matter if it is in-person or virtual. If done correctly, virtual circles are incredibly potent, transformative, and rich with sisterhood. They offer monthly subscriptions starting at $28/month.
• Sistership Circle: This company believes that the power of women gathering in circle is so great that it is how we will change the world. Sistership Circle’s mission is to empower the leadership in as many women as possible on this planet. They have an array of different offerings and subscriptions ranging in cost.

​We know that healing looks different for everyone which is why we have included an array of healing practices in this post. Maybe therapy isn’t for you and you are looking for an alternative to therapy. Maybe your yoga practice is established and you're seeking for a community to support your spiritual growth. Whatever you are searching for, we hope that the information provided above can serve as a guide in facilitating your journey on a budget. Wellness and wholeness don’t have to be expensive - we just have to know what we’re looking for.