Affordable Therapy Ideas on a Budget
I’ve been in therapy since 2008. It has been a life-saving tool and am extremely grateful and fortunate to have been able to afford this healing modality. At times it hasn’t always been easy. I have numbed out in sessions, unable to share the depths of what is going on. I’ve lied about things. I haven’t always admitted to what I am truly feeling. I’ve totally shut down. I’ve cried. I’ve felt deep pain. I’ve had revelations. I’ve experienced profound insights. I’ve taken risks and shared parts of myself I didn’t think I ever would. Therapy has played an important role in my eating disorder recovery; indeed I started going to therapy not too long after my ED really kicked into gear, and now for the first time, I won’t be in therapy as I begin a new chapter of my life.
Having shared how therapy has helped me on social media for some time, I became aware that not everyone can afford it. This inspired me to think of other ways that I believe are budget-friendly and cost-effective healing modalities that are accessible, sustainable and effective.
Deciding to heal is an important step in one’s recovery. Acknowledging there is something to be worked on is possibly the biggest step of them of all; the seeing is the doing. Finding a therapist or group (online or in-person) is the next big step. Committing to therapy for a few sessions is imperative to see the results; indeed, it takes time to heal. However, this commitment can become costly over time. So to help you get started on your path to greater freedom, joy and contentment - which is your birthright - here are some affordable mental healthcare options:
Believe you are your own healer
The answers and magic already exists within you. We are conditioned from a young age to seek answers from outside ourselves. We are taught to seek out a professional/guru/healer/workshop/reading whenever we have a problem in life and consequently have become detached from our own inner, intuitive guidance system. We are our own guide and healer. All that is required is for us to create stillness and space to hear our internal guidance. Pause, breathe into your belly, and ask yourself, “What message do I need to hear right now?” Be patient and allow the message to permeate. Write it out. Trust that whatever comes up for you is perfect in that moment.
If the hippy-dippy talk didn’t resonate, here are some other ideas…
Finding a sliding scale therapist
Sliding scale therapists are psychologists, psychotherapists and social workers who adjust their hourly fee to help make therapy more affordable. If you are unsure whether a potential therapist offers adjusted fees, you have every right to ask. If they don’t, at least you know and they will most likely be able to offer referrals to other therapists who can accommodate you and your budget.
Ask about pro-bono services
Send out a few emails to the therapists you want to work with and ask if they do pro-bono work. Ethically, mental health professionals should be taking on at least one or two pro-bono clients. If they say no, they will be able to refer you to community clinics and other low-cost options.
Free or low-income mental health services
Have you considered attending low-fee or free community mental health clinics before? These clinics are managed by qualified psychotherapists and psychologists but are able to expand their services by utilising student psychologists, student mental health counselors, and student social workers. The students are supervised by the experienced and licensed professionals.
Call your local university
Universities can sometimes be one of the best places to get low-cost (or even free) therapy. If you’re a student, you’re usually entitled to a few sessions with a campus psychologist or counselor. Additionally, almost any university will have a graduate training clinic which is open to the public and that offers sliding scale fees. It’s understandable to feel uncertain about working with a student. However, they are always working under the supervision of professionals.
Consider local support groups
I attended an eating disorder support group for a while and found it to be very healing. Support groups connect you with others who are going through a similar experience. It can very relieving to hear other people courageously share their stories, reminding us we are not alone. It can be helpful if you are supporting someone who has a mental illness or chronic health condition, or if you are coping with an illness like cancer.
Check what services your employer offers
If your work has an employee wellness plan or some kind of employee assistance program, you may be able to claim a limited number of free counseling sessions. It can feel a bit weird asking about therapy at work but your therapist will keep all information confidential. Your HR manager will also ensure all matters are kept private.
Download online apps or services
If there aren’t a lot of resources in your community, consider trying out an online listening service or therapy apps. Online listening services help you flesh out your concerns and can help you match with listeners who are a good fit for you. See this quick Google search I did on finding online listening services. Therapy apps like Talkspace and Betterhelp connect you with a therapist online or via text (aka ‘teletherapy’), meaning you can talk to your therapist from anywhere. You are matched with a therapist after completing an online questionnaire. Meditation apps like Headspace, Insight Timer and Calm offer a huge variety of meditation, relaxation and breathing exercises. Monthly subscriptions are affordable and again, you can access these resources at any time.
If you’re experiencing a crisis, you can always call a hotline. Hotlines are open at anytime of the day, 360 days a year. They are staffed by professionals and well-trained volunteers who provide emotional support and can connect you with more formal assistance.
The South African Depression and Anxiety Group 24-hour toll-free helpline: 0800 456 789
The Lifeline 24-hour toll-free national counselling helpline: 0861 322 322
The Counselling Hub low-cost counselling centre in Cape Town: 021 462 3902
This type of care isn’t for everyone, especially for those with more serious mental health concerns like substance disorder, PTSD and schizophrenia, who often need more assistance than what remote and virtual options can provide.
How about homework?
With my life coach, I would connect with her every third week or so rather than every week - which is often prescribed by therapists. At the end of each session, based on what we discussed, she would give me homework to complete in between. Having something to work through from session to session helped me to stay committed to the work and process and integrate faster.
Be in nature
Mother Earth is our greatest teacher and constantly reminds us of the beauty, impermanence, magnitude and eternal nature of our lives. Spend as much time as you can in nature. Go for forest baths, stand under waterfalls, go on weekend hiking missions, lie on the grass, marvel at a flower, gaze at the stars. It cleanses the soul and provides us with much perspective and clarity if we can remain open to her teachings.
As cliched as it sounds, remember that you are not alone. Friends, family, professionals and many other angels will be there for you if you have the courage to reach out. Support and community is crucial for our personal and collective healing.
