Is therapy affordable? The answer is yes, to some extent. Many places offer low-cost psychotherapy, but there are also plenty of ways to get free support for personal growth.
First, I would like to explain how I define “therapy” and “psychotherapy.” Psychotherapy is: Meet one-on-one with a licensed therapist (Ph.D., MSW, LMFT, LPC, etc.) A professional who can help you recognize thought patterns, diagnose mental illnesses, and provide treatment in the form of talk therapy, and in some cases, body therapies as well.
Therapy, on the other hand, can occur any time you are able to take an objective perspective on your own thoughts, actions, and reactions. This type of therapy can be done through talking, reading, writing, dancing, meditation, etc. Here are some of my favorite suggestions that I and my clients have found inspiring, healing, and space for quiet reflection.
6 ways to get support when you can’t afford therapy
1. AA, Al-Anon, Alateen, ACOA
These are great resources. Alcoholics AnonymousAl-Anon, Alateen, and Adult Children of Alcoholics (ACOA) offer free groups (donations are requested) to support and educate those struggling with addiction and their families, spouses, children, and loved ones. Most of these groups are open, so you can listen without fear of being asked to talk or telling your story.
Al-Anon groups place a strong emphasis on setting boundaries in relationships. This concept is important, and many of us need guidance, examples, and support in working on setting boundaries. Also, because addiction comes in many forms, more people than we would like to admit are considered to be in relationships with “addicts.”
Check out what’s available Al-Anon website Join a group that teaches you about healthy boundaries.
2. Yoga Classes
Recreation centers, high-end yoga studios, or Online tutorialsYoga classes are a great outlet for self-reflection, reflection, and learning how to set intentions. Although these classes aren’t free (though many online resources are available for free), most people who attend yoga classes are there for the exercise, which is why I included it on this list. Therapy has been an unexpected bonus.
In many classes, instructors ask students to set their own intentions — emotional, professional, relational or physical goals — and then teach them how to center the mind and control wild thoughts through breath and movement.
You may be amazed at the insights that can be revealed from within as you spend an hour simply breathing. During this hour, your mind is sharply focused on the pose, gently centered on the intention you have set.
3. Social Media
Social media is a powerful tool. Connecting communities. If you search for support groups for depression, relationship issues, anxiety, neck pain, etc., you’ll find a ton of great resources. You’ll also find some fake sites trying to sell you pants, but if you do a little digging, you’ll find a great community.
Many of these social media groups are private, meaning you have to apply to become a member, but once you’re connected, they’re a great way to find support and resources from people all over the world who are dealing with similar issues.
4. Expert Newsletters
Many websites offer daily or weekly newsletters about their products and messages. As you research for inspiration, you may find that authors are happy to send information to your inbox. Many authors try to sell you a product or service, but many of them include their sales pitch in helpful, inspirational, and thought-provoking articles.
There are as many books like this as you can imagine, and they are written by psychotherapists. Dr. Patricia O’GormanPractitioners of yoga and other spiritually based healing arts Daily Ometc.
I especially like how the newsletter and support site send a short email each day informing me how to use the tools. I think we are all slowly changing and need daily reminders of who we are becoming and how we want to be a better version of ourselves in the world and in our relationships.
5. Daily or weekly reports or planners
Panda Planner Weekly Mental Health Planner is an example of a diary or planner that is much more than a simple notebook. The writing fragments you complete each day set your intentions and remind you of your daily focus, all of which can help put you in a more therapeutic state of mind.
There are also self-help books that are extremely helpful, such as Dr. Sue Johnson’s workbook. Hold me tight Couples and Mindful Self-Compassion Workbook. On a more spiritual level, A Course in Miracles Provide options to include a workbook for readers.
The goal is to write it down first thing in the morning, before you start your day. Setting expectations can work wonders in a cumulative way. You don’t have to buy a planner for this; you can use a blank notebook or your computer.
But it becomes easier when the questions and sentence fragments are already prepared. It’s a gentle nudge in the direction of positive growth.
6. Low-cost psychotherapy
I know this list isn’t about free therapy, but I wanted to mention “psychotherapy.” The best place to find quality, low-cost psychotherapy is through college or graduate institutions that train psychotherapists. Many of the therapists on staff are graduates, not current students. Also, many are experienced therapists who are working on advanced degrees or certifications in specific theories or techniques. These therapists are closely supervised and provide high-quality care.
Here in Boulder, Colorado Naropa University It is a wonderful place for healing. When I was in practice in Washington DC, I saw many Institute of Contemporary Psychotherapy and Psychoanalysis (ICP&P)). ICP&P has a great referral network for low-cost care. You may have to search a little, but there is great low-cost care available.
There are some online sources that offer therapy at affordable prices, but it’s worth doing your due diligence before handing over your credit card.
There are many different ways to heal, and there is no “one size fits all” when it comes to personal growth. You may need to try different healing methods before you find peace.
Don’t let finances stop you from moving forward in your life or getting help. There are so many ways to experience healing, peace, and growth, and the best ways are just a click away. Have faith, do your research, and reach out with any questions you may have.
Ashley SegerHe is an LCSW and an experienced couples counselor who specializes in supporting couples going through life transitions.
