5 Things you can do for your mental health if you can't afford therapy

Seeking therapy can be an excellent way to address and manage mental health concerns. However, therapy can be expensive or inaccessible for some people. If you find yourself in a situation where you can't afford therapy, don't despair. There are still plenty of effective ways to support your mental health. In this blog post, we'll explore five strategies you can implement today.  Even if you are in therapy, these activities can help you make the most of the wonderful work you are doing with your therapist.

Connect with Supportive Friends and Family

I believe the most important thing we can do to support our sense of wellbeing (and soothe anxiety and depression) is to connect in safe and authentic relationships. Reach out to friends and family members you trust and feel comfortable with. Sharing your thoughts and feelings with a supportive network can provide emotional relief and a sense of belonging. Sometimes, simply talking to someone who cares can be incredibly therapeutic.  This may mean you need to take a very vulnerable, important step and risk opening up to someone you believe is trustworthy and safe.

Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing stress, anxiety, and depression. These practices encourage you to stay in the present moment, allowing you to observe your thoughts and feelings without judgment.  The wild thing about this is, if you are able to be mindful, it means that you are more safe than you know.  (For example, someone being chased by a tiger can’t meditate - they run!  So simply the fact that you are able to sit still and try to be mindful means there is some safety you can become aware of, which is very soothing). You can find numerous guided meditation apps and videos online to get started. Just a few minutes of daily practice can make a significant difference in your mental well-being - and even your blood pressure, immune response, and experience of pain.  I highly recommend the UCLA Mindfulness app as a very simple, free accessible tool.

Engage in Physical Activity

Regular exercise is not only beneficial for your physical health but also for your mental well-being. Physical activity releases endorphins, the body's natural mood lifters. Even if you can't afford a gym membership, you can go for a walk, jog, or follow free workout routines available on platforms like YouTube. Find an activity you enjoy, and make it a regular part of your routine.  Many studies show that your brain is happiest when you take a walk with someone you like and trust, and you ask them to help you solve a specific problem in your life.  That combination is gold for your mental health!

Listen to a comedy podcast or show

There are many self-help techniques and resources available that can empower you to take control of your mental health, and by learning these skills, you can develop strategies to navigate your emotions and challenges more effectively.  Although all of that is helpful, sometimes I find the best medicine is laughing!  Something about the way a comedian can find so much joy in the simplest everyday moment is a wonderful perspective shift, and one that can really affect my mood and outlook on the world.  It helps me not take things so seriously.  I just listened to Jerry Seinfeld’s “Is This Anything?” and highly recommend it!

Utilize Online Support Communities

The internet offers a wealth of mental health resources and support communities. You can find forums, websites, and social media groups dedicated to various mental health issues. Participating in these communities allows you to share your experiences, gain insights from others, and feel less isolated in your struggles.  NAMI may be a great place to start.

While therapy can be an essential tool for improving mental health, you can actively work on your mental well-being even when professional therapy is out of reach.  You can support yourself by incorporating mindfulness, physical activity, social connections, humor, and online support communities into your life.  Remember that seeking help is a sign of strength, and there are resources and strategies available to help you.

If you are interested in learning about low cost therapy options at Self Space, please reach out to our intake coordinator today who can give you recommendations that fit your needs.