20 things to do if you can't afford therapy

Therapy is one of the most effective ways to practice self-care, whether you live with a mental health condition or not. It has so many benefits, like processing past traumas, improving your relationships, and deepening self-awareness. But what if you can’t afford therapy?

Therapy can come with a high price. For some, the cost of therapy can be so overwhelming it feels like therapy is out of reach. Fortunately, there are things you can do, including finding a therapist on Klarity Health. Here are 18 things you can try.

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Costs of therapy

According to Forbes, the average price of therapy in the U.S. is between $100 to $200 per session. However, our research found that many therapists charge even higher rates, including $300 per session or more.

Exactly how much therapy costs depends on certain factors, including:

• Your location
• Insurance coverage
• The type of license that your therapist has
• The years of experience your therapist has
• Type of therapy you’re receiving (specialized therapy approaches can sometimes be more expensive)

20 alternatives to try if you can’t afford therapy

The cost of therapy shouldn’t prevent you from getting the mental health treatment and support you need. If you can’t afford therapy through traditional routes, try these 20 alternatives instead.

1. Check your insurance

Just like you might use your health insurance to pay part of the cost of a hospital stay or your medications, you might be able to use it to pay for all or some of your therapy as well. 

The Mental Health Parity and Addiction Equity Act of 2008 prohibits health insurance companies from putting different rules on physical health and mental health or substance use benefits. That means that your copay for mental health services like therapy could make it more accessible — sometimes much more so.

Unfortunately, insurance coverage isn’t available to everyone. Reports show that over 25 million Americans don’t have health insurance. Others might have insurance, but not be able to realistically use it due to things like high deductibles.

Did you know? You can affordably see a provider on Klarity Health without having health insurance. And without using your insurance if you don’t want to. And you can get reimbursed from insurance or use your FSA or HSA too. 

2. See if your company offers an employee assistance program (EAP)

If you’re employed, look into mental health options offered by your workplace. Many companies offer employee assistance programs (EAPs) to support employees’ mental health. 

Your EAP can include services like free counseling, parent coaching, and referrals to community resources. In the post-COVID telehealth boom, many companies have also started offering their employees free access to telemental health services and apps.

Keep in mind that often counseling offered by EAPs is limited. For example, you might only be able to receive a few weeks’ worth of sessions per issue each year, and more severe mental health conditions may not be covered. 

3. Ask about a sliding scale payment option if you can’t afford therapy

Many therapists offer a sliding scale payment fee structure for clients. This means that your fee for a therapy session is based on your income. Therapists may state that they offer a sliding scale on their public profiles or websites. Others may consider a sliding scale fee if you ask them directly. 

The therapists who offer sliding scale options often have limited spaces available, so be prepared to get on a waitlist if needed. The important thing is to be open and honest about your financial situation. Therapists who offer this option are usually accommodating and may be able to offer additional solutions.

4. Ask about shorter sessions

If you can’t afford full 50-minute sessions, ask your therapist about the possibility of having shorter sessions instead. They may be able to offer you 30-minute sessions at a lower rate. Not all types of therapy or mental health concerns require hour-long sessions. Thirty minutes may be enough for your needs. 

5. Use the Substance Abuse and Mental Health Services Administration (SAMHSA) to find a referral to affordable therapy

SAMHSA is a public health organization within the U.S. Department of Health and Human Services. Although they’re not a therapy provider themselves, they run a helpline you can call to get referrals to affordable community mental health resources. You can also use their website, findtreatment.gov, to find treatment providers in your area.

SAMHSA can give you referrals for mental health providers as well as facilities that can help you with opioid and other addictions. Their directory provides additional information, including what type of insurance you can use to pay for each service.

6. See a therapist in training

Therapists in training, also called interns or associate therapists, can be an affordable way to get therapy from a qualified professional. These therapists have completed their graduate degree in an eligible profession (like clinical psychology, social work, or marriage and family counseling) and are in the process of completing their clinical hours for licensing. In the U.S., therapists need to provide thousands of hours of therapy, then pass an exam, to reach full licensure.

Associate therapists work under the supervision of a licensed and experienced therapist.

Because associate therapists are still in training, they often charge a lower rate than fully licensed therapists. Local group therapy practices or online services are good places to connect with associate therapists. Some may list their services in therapist directories.

7. Check local mental health clinics

If you live in a metropolitan area, you likely have access to mental health clinics in your local area. Many of these clinics may accept Medicaid or other subsidized health insurance plans, or offer therapy on a sliding scale. If you don’t know where to start looking for clinics in your area, try the SAMHSA directory (see #5).

8. Look into the Open Path Psychotherapy Collective

The Open Path Therapy Collective is a non-profit organization that connects people in need with accessible therapy. The therapists who choose to offer their services on the Open Path directory offer sessions on a sliding scale, which can cost between $40 and $75 per session. You can see an associate therapist  (see #6 above) on Open Path for just $30 per session.

You do need to pay a lifetime membership fee to join the Open Path Collective, and the availability of therapists may depend on your local area. But it’s definitely a resource that’s worth checking out if you can’t afford therapy.

9. Contact your state or county mental health agency or call 2-1-1

There may be publicly funded mental health services in your area. They can be an especially useful option for you if you have government health insurance (like Medicaid or Medicare). Contact your local state or county mental health services agency for referrals. 

You can also dial 2-1-1 or text 898-211 to talk to someone who may be able to refer you to local affordable crisis and emergency counseling options as well as many other services. 2-1-1 is a United Way hotline available 24×7. Some states also manage their own 2-1-1 lines. 

10. Look into the NAFC if you can’t afford therapy

The National Association of Free and Charitable Clinics (NAFC) is a resource you can use to connect with affordable mental health services. This non-profit organization runs over 1,400 health clinics throughout the country that provide a wide range of health services, including mental health and substance use treatment. 

On its website, you can search for the local free clinics in your area along with their contact information so you can make an appointment directly.

11. Investigate Give an Hour

Give an Hour is a non-profit organization that provides both qualified therapy and peer-to-peer support for specific vulnerable populations. They originally worked with veterans and their families, but now also work with people who’ve faced intimate partner (domestic) violence, mass violence (such as being the victim of a mass shooting), rare disease caregivers, and more.

You can also join a peer support group through Give an Hour which is an affordable and accessible option for when individual therapy is out of reach.

12. Call the NAMI helpline

The National Alliance on Mental Illness, or NAMI, is the nation’s largest non-profit organization serving people who live with a mental health condition (and their loved ones). Although they don’t directly provide therapy services, they do maintain 2 helplines you can call to get more information and referrals that connect you with therapy support in your area.

The first NAMI helpline is the general helpline, which is open to anyone who needs mental health support as well as their loved ones. NAMI also has a helpline just for teens and young adults, which is staffed by young volunteers experienced living with mental illnesses themselves. NAMI also offers online and local peer-led support groups depending on the mental health condition you live with.

13. See if online therapy might be cheaper

Research has found that online therapy is just as effective as in-person therapy. Sometimes, you may find that therapists charge a lower fee for online sessions vsersus in-person sessions. Ask potential therapists about their fee structure, and about rates for online sessions specifically.

Online therapy can be more affordable in other ways as well, even if the therapist’s fee is the same. You don’t need to pay for gas or other costs associated with traveling to the therapist’s office. You may not have to pay for childcare while you’re in therapy, because you can attend sessions from the comfort of your home.

Learn more about whether or not you should get free online therapy.

14. Find a provider on Klarity Health

Klarity Health is an online marketplace that can help you connect with an affordable mental health provider. And you don’t need health insurance. Mental health providers available through Klarity Health include masters-level counselors, psychiatrists, nurse practitioners, and more. 

Klarity Health partners with providers who embrace the value of affordable, empathetic care. By equipping providers with technology and support to lower their operating costs, they’re able to offer affordable services to you.

Find mental health providers on Klarity Health:

• Anxiety care providers 
• ADHD care providers
• Depression care providers
• OCD care providers

15. Find a support group if you can’t afford therapy

If none of these options for individual therapy are available to you, you may want to consider other alternatives for mental health support — like joining a support group. Although support groups aren’t a replacement for therapy, they can offer much-needed support and guidance when you’re going through a hard time.

You can find support groups both online and in-person; NAMI (see #12) is a good place to start. Some support groups are led by licensed professionals, while others are peer-led (like 12-step groups for substance use disorder). Both can be effective, but it’s important to understand the difference.

16. Consider the TheHopeLine for Students and Young Adults 

If you’re a student in need of mental health support, try TheHopeLine. They offer a free 24×7 online chat service where you can connect with a trained “Hope Coach.” Hope Coaches aren’t therapists, but they’re trained to lend a non-judgmental ear and offer support and resources for what you’re going through.

They also offer a wide range of online self-help resources about topics like digital addiction, trauma, eating disorders, sex and dating, grief, and more.

17. Contact the Black Mental Health Alliance (BMHA) and other organizations

Because of economic, health, and other institutional disparities, Black Americans don’t always have the same access to mental health treatment. Reports show that one-fourth of Black individuals in the U.S, are uninsured (1.5x the rate of Caucasians). In addition, there aren’t as many Black therapists, which leads Black clients to grapple with issues like microaggressions and institutional racism within the mental health system itself.

If you’re Black and seeking affordable and culturally relevant mental health care, there are resources you can look into. One is the Black Mental Health Alliance. It offers directories of Black therapists and psychiatrists as well as community programs to meet different needs. Free Black Therapy, Therapy for Black Girls, and The Loveland Foundation all offer scholarships and funds to help Black people access therapy.

18. Contact the Trans Lifeline

Transgender people face additional mental health risks that cis-gendered people have the privilege not to have to think about. Research shows that transgender individuals are at higher risk for mental health conditions like depression and anxiety, and also face a much higher risk for suicide. This is due to the discrimination and safety issues that they continue to face across the globe.

The Trans Lifeline is a grassroots organization that provides trans peer support to everyone in this community. By calling the hotline at (877) 565-8860, you can be connected with another trans person who understands what you’re going through and can offer support. It’s not the same as therapy, but it can go a long way in reducing feelings of isolation and hopelessness. The hotline is available on Monday through Friday, from 10 a.m. to 6 p.m. PST.

19. Use self-guided therapy workbooks

Many licensed therapists have produced self-guided mental health workbooks that use evidence-based strategies to support you with specific mental health conditions. For example, The CBT Workbook for Mental Health or the Relaxation and Stress Reduction Workbook can help you equip yourself with new skills to better manage mental health symptoms.

Keep in mind, however, that not all self-help workbooks are created equal. Always make sure that the author of your workbook is a licensed mental health professional and has documented experience working with the mental health condition you live with.

20. Consider alternative mental health therapy

Look into the cost of alternative mental health therapy options if traditional therapy is out of your budget. Alternative mental health treatment options include transcranial magnetic stimulation (TMS) therapy, eye movement desensitization and reprocessing (EMDR therapy), hypnotherapy, creative arts and expression therapies, and more. 

Know that since many of these alternative methods aren’t evidence-based, they’re often not covered by insurance, which may make them even more expensive than traditional treatment.

Key takeaways if you can’t afford therapy

• Therapy is helpful and often necessary, but the cost can make it inaccessible for many people.
• The cost of therapy depends on many factors, including your location, income, and insurance plan.
• There are alternative options available to you if you can’t afford therapy, including looking into local free clinics and turning to non-profit organizations.

Affordable therapy, no insurance needed, no hidden fees

With Klarity Health, find an affordable therapist. No insurance needed. No hidden fees. And no subscription required. Find a therapist on Klarity Health today.