Alma vs. Headway: Which is better for your needs?

Starting care shouldn’t mean navigating red tape. If you’re looking for therapy or medication management, you’ll want a platform that works with your insurance, keeps costs predictable, and gets you in front of qualified providers quickly. Alma and Headway share that goal, but they differ in their insurance requirements, payment flexibility, and the breadth of their provider networks.

In this guide, we'll compare Alma and Headway across the factors that matter most: cost and insurance coverage, provider networks, clinical outcomes, services offered (online vs. in-person therapy), and how quickly you can access care. Understanding how these platforms differ will help you choose the one that actually works for your specific needs and circumstances.

You could also consider Rula when exploring mental health care options. Rula works with a nationwide network of over 21,000 licensed providers, accepts most major insurance plans, and offers both therapy and psychiatry through virtual and in-person appointments. With insurance, many patients pay around $15 per session.

Alma vs. Headway: Differences at a glance

Alma and Headway are both directory-based mental health platforms that connect you with therapists and psychiatric providers who accept insurance. Both operate nationwide but differ significantly in network size, insurance requirements, and payment options.

Average cost per session:

• Alma: $130 to $380 per session for self-pay; copays vary by insurance plan

• Headway: $0 to $35 per session with insurance; actual costs depend on your plan, location, and session length

Number of providers:

• Alma: Over 24,000 licensed providers

• Headway: Over 60,000 licensed providers

Modes of communication:

• Alma: Virtual (video) and in-person sessions available

• Headway: Virtual (browser-based video) and in-person sessions; messaging portal for between-session communication

Services offered:

• Alma: Individual, couples, family, child/adolescent therapy; medication management

• Headway: Individual, couples, family, child/adolescent therapy; medication management

Insurance acceptance:

• Alma: Accepts most major insurance plans; does not accept Medicare or Medicaid

• Headway: Accepts 70+ major plans like Aetna, Cigna, and UnitedHealthcare; limited number of Medicare and Medicaid plans

States covered:

• Alma: All 50 U.S. states and Washington, D.C.

• Headway: All 50 U.S. states and Washington, D.C.

Number of specialties offered:

• Alma: Multiple specialties, including anxiety, trauma, relationships, addiction (specific count not published)

• Headway: Over 25 specialties explicitly stated

Inclusivity and patient focus:

• Alma: Filter by provider identity, specialty, language, treatment approach; works with children, adolescents, adults, and senior patients

• Headway: Care in over 57 languages; cultural competency pilot program; LGBTQIA+ specialty category; serves ages 3 to 80+

Virtual-only or virtual + in-person availability:

• Alma: Both virtual and in-person options available

• Headway: Both virtual and in-person options available

Alma at a glance

Alma is a mental health directory platform founded in 2017 that connects you with over 24,000 independent providers across all 50 states. The platform simplifies access to high-quality, affordable mental healthcare by helping you find providers and supporting them with insurance tools. Alma offers both virtual and in-person therapy, medication management, and free 15-minute consultations that let you connect with potential providers before committing to care.

Most Alma providers charge between $130 and $380 per session for self-pay, with insurance copays varying by your specific plan. For clients with Aetna, Blue Cross Blue Shield, Cigna, Oxford, or UnitedHealthcare, Alma offers a cost estimator tool to help you understand your potential out-of-pocket costs. You can filter searches by provider identity, specialty, treatment approach, session format, location, and payment method, then book or request free consultations directly from provider profiles.

Headway at a glance

Founded in 2019, Headway has built a nationwide network of over 60,000 licensed providers across all 50 states and Washington, D.C. The platform positions itself as "building a new mental healthcare system." Headway offers both virtual and in-person therapy and medication management across more than 25 specialty areas, operating on an insurance-first model that requires new clients to have active, accepted insurance to sign up and book.

Headway advertises session costs as low as $0 to $35 with insurance, though your actual cost depends on your individual insurance plan, location, and session length. The platform calculates your expected out-of-pocket costs using your insurance information and displays this before booking. After entering your insurance details and preferences, you can browse providers and book directly from their profiles, with patients attending their first appointment in an average of 4.9 days for talk therapy and 3.8 days for medication management after booking.

Rula at a glance

Rula is another strong option to consider. Rula is a mental health platform that connects patients with a nationwide network of more than 21,000 licensed therapists and psychiatric providers across all 50 states and Washington, D.C. Rather than operating as a directory or subscription service, Rula works directly with insurance to make therapy and psychiatry more accessible, affordable, and easier to navigate.

“Rula was the only way I was able to find a therapist. Everywhere else I was running into barriers. At a time when I was really struggling, finding help seemed impossible. Rula made it possible,” says a Rula patient.

Rula offers individual therapy for children (ages five and up), teens, and adults, along with couples and family therapy and psychiatric care with medication management for ages 13 and older. With insurance, many patients pay a typical copay of around $15 per session and can often schedule their first appointment within a few days.

Signing up is easy: Rula verifies your insurance upfront, provides a personalized cost estimate before you book, and lets you filter in-network providers by specialty, availability, language, gender, ethnicity, and other preferences — so you can find care that fits both your needs and your budget.

Clinical outcomes and how they compare

Clinical outcomes and evidence-based approaches matter because they show whether a platform actually helps people feel better. Measurable results help you understand the effectiveness of care and make informed decisions about your mental health journey.

Alma clinical outcomes:

• Data shows that 80% of people with symptoms of anxiety or depression see improvement within six months of seeing an Alma therapist.

• 97% of people seeing a therapist through Alma said that their therapist makes them feel seen and heard.

Headway clinical outcomes:

• 32% average reduction in PHQ-9 scores in the first 30 days of care

• 71% of Headway patients show measurable improvement within 30 days.

• 86% of patients attend at least three sessions, described as "a strong indicator of early engagement and sustained care."

For comparison, Rula reports that 93% of patients feel better about their symptoms after receiving care, 94% feel comfortable with their provider, and 98% find a provider who meets their preferences — outcomes that exceed national benchmarks by more than 10% on average.

Cost and insurance coverage

Alma is in network with major commercial insurance plans, including Aetna, Anthem, Blue Cross Blue Shield, Cigna, Optum, Oxford, and UnitedHealthcare. However, it's worth noting that Alma doesn't work with Medicare or Medicaid plans. Headway accepts similar major insurance plans and a limited number of Medicare and Medicaid plans.

Insurance plans accepted

Alma insurance networks:

• Aetna

• Anthem Blue Cross and Blue Shield

• Blue Cross Blue Shield

• Carelon

• Cigna

• Optum

• Oxford

• UnitedHealthcare

Note: Alma does not accept Medicare or Medicaid plans, including Medicare Advantage and state-based plans.

Headway insurance networks:

• Aetna

• Blue Cross and Blue Shield (in select states)

• Cigna

• Oscar

• Oxford

• United Healthcare

• Optum affiliates

It’s also worth noting that Rula is built around an insurance-first care model. Rula is in-network with more than 100 insurance plans nationwide, and patients typically pay around $15 per session when using plans like Kaiser Permanente, Blue Cross Blue Shield, UnitedHealthcare, and many others. Before your first appointment, Rula verifies your benefits and provides a personalized cost estimate, so you know exactly what you’ll pay upfront.

Out-of-pocket costs (with insurance)

With Alma, your out-of-pocket cost typically appears as a copay or coinsurance, which varies depending on your specific insurance plan. Contracted rates can differ based on your state, the provider's credentials, and the type of care you receive. For certain insurance plans, Alma's cost estimator tool helps you get a clearer picture of your expected costs before you begin care.

Headway advertises that patients may pay between $0 and $35 per session with insurance. The platform uses your insurance information to calculate your expected cost per session and displays it in your account before you book an appointment, providing clear cost transparency upfront. You're not billed until after your session is complete.

HSA/FSA eligibility

Alma explicitly states that you can use health savings account (HSA) and flexible spending account (FSA) funds to pay for sessions. You can typically use an FSA or HSA debit card directly when paying your invoices, and Alma supports reimbursement workflows or internal coordination depending on your specific plan. Headway also accepts HSA and FSA payments, though only some cards are eligible for online transactions.

Self-pay pricing

Alma offers flexibility for those who prefer to pay out-of-pocket or don't have a supported insurance plan. Most Alma providers set their self-pay rates between $130 and $380 per session. You can filter the directory by your desired session cost to find a provider who fits your budget, and 15-minute consultations are free.

Headway operates on an insurance-first model and requires active, accepted insurance for new clients to sign up and book. Private pay may be available for existing patients if their provider offers it, though self-pay costs vary.

Mental health services offered

The range of services a platform offers matters because your mental health needs may change over time, and having access to comprehensive care means you won't need to switch platforms as your needs evolve. Both Alma and Headway support treatment for common conditions like anxiety, ADHD, PTSD, and more, giving you access to providers who can address a wide spectrum of clinical needs as they arise.

Treatment approaches offered by Alma

Alma providers offer a wide range of therapeutic modalities, with each independent clinician determining the approaches they use. Clients can filter the directory by treatment approach, specialty, provider identity, and session format.

Common approaches available through Alma providers include:

• Cognitive behavioral therapy (CBT)

• Dialectical behavioral therapy (DBT)

• Eye movement desensitization and reprocessing (EMDR)

• Psychodynamic therapy

• Acceptance and commitment therapy (ACT)

• Mindfulness-based therapy

• Emotionally focused therapy (EFT)

• Solution-focused brief therapy (SFBT)

• Narrative therapy

• Somatic experiencing

• Trauma-focused CBT

• Motivational interviewing

• Exposure and response prevention (ERP)

• Internal family systems (IFS)

• Attachment-based therapy

• Gottman Method

Alma providers offer individual, couples, family, child, and adolescent therapy. Medication management is available from licensed prescribers (MDs and NPs) in the directory.

Treatment approaches offered by Headway

Headway’s network spans over 25 clinical specialties. Because clinicians operate independently, specific therapeutic approaches vary by provider.

Common approaches available through Headway providers include:

• Cognitive behavioral therapy (CBT)

• Dialectical behavioral therapy (DBT)

• Strength-based therapy

• Trauma-focused CBT

• Acceptance and commitment therapy (ACT)

• Emotion-focused therapy (EFT)

• Attachment-based family therapy

• Cognitive behavioral family therapy

• Gottman Method

• Integrative behavioral couple therapy (IBCT)

• Multidimensional family therapy

• Psychodynamic therapy

• Narrative therapy

• Mindfulness-based cognitive therapy (MBCT)

• Motivational interviewing

Medication management is offered by psychiatrists, nurse practitioners, MDs, and DOs, both virtually and in-person.

Treatment approaches offered by Rula

Rula’s national provider network includes clinicians across more than 180 clinical specialties, giving patients access to a broad range of evidence-based therapies tailored to different needs, identities, and treatment goals.

Providers on the Rula platform commonly use approaches such as:

• Cognitive behavioral therapy (CBT)

• Dialectical behavioral therapy (DBT)

• Acceptance and commitment therapy (ACT)

• Trauma-focused therapy, including EMDR and prolonged exposure

• Internal family systems (IFS) and attachment-based approaches

• Couples and family therapies, such as the Gottman Method and emotionally focused therapy (EFT)

• Mindfulness-based and somatic therapies

Through this range of approaches, Rula providers help patients address concerns such as anxiety, depression, trauma and PTSD, ADHD, relationship and family challenges, parenting support, and more.

Alongside therapy, Rula also provides medication management through licensed psychiatric mental health nurse practitioners (PMHNPs) for individuals ages 13 and older, making it possible to receive coordinated therapy and psychiatric care within the same platform.

Inclusivity and specialized care

Finding a provider who understands your identity, culture, and specific challenges is fundamental to building trust and making progress in therapy.

Alma's inclusivity and specialization overview

Alma provides tools to help you find a provider who's the right fit for your unique background and needs:

• Licensure types: The network includes over 24,000 providers, including MDs and NPs for medication management.

• Specializations offered: Providers specialize in areas like anxiety, trauma, relationships, addiction, child or adolescent therapy, couples therapy, family therapy, and medication management.

• Languages available: You can filter the provider directory by language to find someone who can communicate with you effectively, though specific languages supported vary by provider.

• Inclusivity factors: The platform allows you to filter by provider identity, including characteristics like gender, age, and race, reflecting a commitment to diversity, equity, and inclusion.

Alma states a commitment to diversity, equity, and inclusion, and the directory allows comprehensive filtering by provider specialty, identity, treatment approaches, session format, location, and payment method. However, the platform doesn't explicitly state that all providers are LGBTQ-affirming, though you can filter by provider identity to find affirming care.

Headway's inclusivity and specialization overview

Headway emphasizes culturally competent care and offers several features to support diverse patient populations:

• Licensure types: The network of over 60,000 providers includes licensed therapists, psychiatrists, nurse practitioners, medical doctors, and doctors of osteopathic medicine.

• Specializations offered: With over 25 specialties, you can find care for concerns like addiction, LGBTQIA+ issues, maternal mental health, PTSD, couples therapy, family therapy, and child or adolescent therapy.

• Languages available: Headway providers offer care in over 57 languages.

• Inclusivity factors: Headway has a dedicated LGBTQIA+ specialty category and is piloting a program with Violet to enhance cultural competence among its providers.

The platform reports that its network includes a significant share of providers who identify as Black, Indigenous, and People of Color (BIPOC). Headway serves ages three to 80+ based on company reports, with some providers listing "Adolescents" and "Seniors" under ages served on their profiles.

Platform availability and access

Access and logistics matter because factors like geographic coverage, matching speed, scheduling flexibility, and session formats can significantly impact whether you can get and maintain consistent care. Rula emphasizes accessibility through a large and diverse provider network, with more than 21,000 licensed clinicians, strong BIPOC representation (51% of the network), and services available in over 40 languages to support a wide range of backgrounds and needs.

With Rula, you can verify your insurance in minutes, match with in‑network providers for therapy or medication management, and schedule your first appointment often as soon as tomorrow. Rula handles provider matching and care coordination so you can focus on getting the support you need.

How access works with Alma

Alma focuses on giving you control over the search process with flexibility in how you find and connect with providers:

• States served: Alma is available in all 50 U.S. states and Washington, D.C.

• Matching process: You use a self-guided directory search and answer questions to narrow your preferences, including provider specialty, identity, treatment approaches, session format, and location.

• Session formats: You can choose between virtual (video) sessions and in-person sessions when using the directory. Some providers may offer between-session communication, such as text or email.

• Scheduling: Many therapists offer instant booking for consultations, allowing immediate scheduling, while others respond to consultation requests within two to three business days.

• App/portal experience: Alma has a client portal with limited availability that includes secure messaging (early access only), autopay features, and automated progress-tracking assessments.

How access works with Headway

Headway's process is built around its insurance-first model, designed for speed and cost transparency:

• States served: Available in all 50 U.S. states and Washington, D.C.

• Matching process: You start by entering your insurance information, then use filters to set preferences and browse providers, with matching assistance available via support if needed.

• Session formats: You can choose between virtual sessions on a (HIPAA)-compliant, browser-based platform or in-person appointments.

• Scheduling: You can self-schedule based on provider availability shown in profiles. The average time from booking to first appointment is 4.9 days.

• App/portal experience: Headway doesn't have a dedicated mobile app but offers a patient portal with a messaging feature for between-session communication.

What each platform does best

By looking at where each platform is strongest, you can make a thoughtful decision grounded in what matters most for your care. Both Alma and Headway offer valuable pathways to mental health support, but understanding their unique advantages helps you choose the platform that best aligns with your specific needs and circumstances.

Alma excels when:

• You want payment flexibility: Accepts both insurance and self-pay for new clients, making it accessible whether you have insurance or prefer to pay out-of-pocket

• You value free consultations: 15-minute consultations are free, allowing you to connect with potential providers before committing

• You need medication management without consultation: Direct Appointment Booking allows booking initial medication management appointments without consultation for some prescribers

Headway excels when:

• You have insurance and want low costs: Advertises costs as low as $0 to $35 per session with insurance

• You want the largest provider network: Over 60,000 licensed providers compared to Alma's 24,000+

• You want between-session messaging: Messages portal available for ongoing communication with your provider

• You need extensive language options: Over 57 languages offered across the network

Summary: Is Alma or Headway right for you?

Both Alma and Headway are directory-based platforms that connect you with independent providers, but they differ significantly in network size, insurance requirements, and payment flexibility. The biggest difference is that Headway requires active, accepted insurance for new clients, while Alma accepts both insurance and self-pay but doesn't work with Medicare or Medicaid at all. Headway's network of providers is more than double Alma's, potentially offering more options in your area.

The right choice depends on your specific insurance situation, payment preferences, and care needs. Consider Alma if you value payment flexibility and want free consultations. Consider Headway if you have insurance, want access to the largest provider network, or need between-session messaging. Both platforms demonstrate commitment to quality care through clinical outcomes tracking and nationwide availability, so your decision can focus on which platform's specific features and access model best support your mental health journey.

You could also consider Rula as another option. Rula combines broad insurance acceptance with coordinated therapy and psychiatry services, offering both virtual and in-person care through a large, diverse provider network. With upfront cost estimates and typical copays around $15 per session when using insurance, Rula can be a strong option for people seeking affordable, integrated care with more flexibility in provider choice and appointment formats.

FAQs

Can you start therapy on Alma or Headway without insurance?

Alma allows you to start therapy without insurance through out-of-network care. Headway requires insurance to use the platform, as it's designed specifically to make in-network care accessible and affordable.

How do Alma and Headway help you estimate your out-of-pocket session cost before booking?

Alma offers a free cost estimator tool for clients with Aetna, Cigna, Optum, Oscar, Oxford, or UnitedHealthcare that shows your payment responsibility and deductible information before booking. Headway also offers a cost estimator tool that uses your insurance information to calculate your out-of-pocket price per session.

How do between-session communication options compare on Alma versus Headway?

Headway provides a built-in messaging portal where you can communicate directly with your provider about clinical concerns, prescriptions, and appointment changes. Alma therapists set their own policies for between-session communication, with most using text or email.

Why choose Rula for quality of care?

Rula prioritizes measurable outcomes alongside access, with 93% of patients reporting they feel better after care and results that are more than 10% stronger than national benchmarks on average. Its nationwide network includes over 21,000 licensed providers across 180+ specialties, offering therapy for ages 5+ and psychiatry for ages 13+, with both virtual and in-person appointment options. Rula is in-network with more than 100 insurance plans, provides upfront cost estimates, and most insured patients pay around $15 per session. Together, this combination of evidence-based care, broad provider choice, and cost transparency makes Rula a strong option for people seeking consistently high-quality mental healthcare.

Find care with Rula

Choosing between platforms shouldn't be harder than getting care itself. If you're ready to start therapy or medication management, Rula offers a straightforward path forward: verify your insurance in minutes, find in-network providers who match your specific needs, and schedule your first appointment — often as soon as tomorrow.

With Rula, you get more than just a directory. You get comprehensive services that work together seamlessly, support at every step of your journey, and clinical accountability that ensures you're making real progress. We handle the complexity of insurance, provider matching, and care coordination so you can focus on what matters: feeling better.