Many people in the U.S. can’t access the mental health support they deserve. Often, this is because they can’t afford it.
Community clinics, universities, nonprofit organizations, and support groups may provide access to lower-cost mental health care.
Self-care isn’t a replacement for professional help, but it can help support your overall well-being.
If you’re struggling to find mental healthcare you can afford, you’re not alone. As of 2024, over half the people in the U.S. who needed mental health support and didn’t receive it say they couldn’t afford the cost [1]. Even among people who have health insurance, inadequate coverage and high deductibles can put quality care out of reach.
Early detection and ongoing care can improve outcomes for people living with depression, anxiety disorders, and other common mental health concerns. But sadly, the reverse is also true. When people can’t afford to access the services they need, it can make their symptoms worse.
Unfortunately, mental health treatment isn’t universally available in the U.S. Access to support can vary based on your income, geographic location, insurance policy, and other personal factors. However, if you’re looking for low-cost mental health services for yourself or someone you love, the following tips can help you find the care you deserve.
Maximize your insurance coverage
Many modern insurance policies are legally subject to “mental health parity.” [2] This means that they have to cover mental healthcare similarly to how they cover physical healthcare.
These benefits will vary from one plan to the next. But many plans offer mental health copays or coverage for a certain number of outpatient appointments each year. You can find this information by calling the number on the back of your insurance card. Understanding your plan’s mental health benefits can help you use them to your fullest advantage.
The care you need, when you need it
Learn how Rula can support your mental health journey
Talk to your therapist (if you have one)
Maybe you’re already working with a therapist, but your health insurance or financial situation has changed. So now, you’re worried about paying the high out-of-pocket cost for care.
If you’re in this situation, don’t hesitate to bring it up with your provider. Some therapists and psychiatrists offer sliding scale fees, which means the cost is adjusted based on a person’s income. Or they might be aware of other resources that provide lower-cost care.
Look into low-cost options
If you can’t pay for regular individual therapy sessions, other options might make more sense for you financially.
Consider looking into:
Local community mental health clinics in your area, which often provide lower-cost therapy
Nonprofit organizations that offer mental health services
Colleges or universities where you can meet with a therapist in training
Support groups or group therapy
Online teletherapy platforms
Explore self-help resources
Countless books, podcasts, websites, and more can provide you with helpful information about mental health. Keep in mind that these resources can’t replace professional treatment — especially for people with severe symptoms. However, they can provide an opportunity to learn about common mental health conditions, their causes, and how to manage them when therapy isn’t an option.
Many people offer mental health advice online without experience or credentials — especially on social media. It might be beneficial to look for resources created by recognized mental health organizations like the National Alliance on Mental Illness (NAMI) [3], the National Institute of Mental Health (NIMH) [4], and the American Psychological Association (APA) [5].
Prioritize self-care
If therapy really isn’t in your budget, you can support your well-being in other ways. This is far from ideal — especially if you’re experiencing severe symptoms that impact your functioning. But when it’s simply not an option financially, sometimes self-care can help [6].
According to the NIMH [6], a self-care routine can reduce stress, improve your immune system, and give you energy.
Here are some ideas to get you started:
Strengthen your support system by spending time with friends and loved ones. Finding a way to volunteer or give back to your community (if you’re able) can also help you feel more connected.
Make time for regular movement you enjoy. It could be a short walk, a bike ride, at-home yoga, or even just taking the stairs instead of the elevator.
Drink plenty of water to stay hydrated and eat balanced meals whenever you can.
Improve your sleep habits by making your bedroom as comfortable and distraction-free as possible. You may also find that you get better rest when you go to sleep and get up at the same time each day (even on the weekends or when you don’t have to work).
Do some relaxation exercises like deep breathing, meditation, or a body scan.
Practice gratitude, focusing on the little things you’re thankful for.
Set small goals to improve your well-being, and notice how it feels to achieve them. Accomplishing some small daily goals can give you motivation to tackle larger ones.
A common misunderstanding is that community clinics or student training clinics are only for emergencies or severe cases. In reality, these settings can provide thoughtful, structured care and are often supervised by experienced clinicians. They can be a helpful option long before things reach a crisis point.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
The fact is, many people in the U.S. can’t afford the mental healthcare they deserve. If you find yourself in this situation, know you’re not alone and you can explore other options to get support.
This might include exploring community clinics or joining support groups. It could mean working with a provider who offers slide scale treatment options or income-based care. Lastly, while not a replacement for professional help, self-care can strengthen your well-being.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- The Twin Problems of Mental Health Care: Access and Affordability https://www.kff.org/from-drew-altman/the-twin-problems-of-mental-health-care-access-and-affordability/
- The Mental Health Parity and Addiction Equity Act (MHPAEA) https://www.cms.gov/marketplace/private-health-insurance/mental-health-parity-addiction-equity
- National Alliance on Mental Illness https://www.nami.org/
- National Institute of Mental Health https://www.nimh.nih.gov/
- American Psychological Association https://www.apa.org/
- Caring for Your Mental Health https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
Rula’s editorial process
Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
