How can I find low-cost therapy?

Dear A Bit Tired of Going It Alone,

The process of looking for a mental health professional can feel overwhelming, let alone finding one that’s affordable. Luckily, you can find an affordable, licensed professional through a referral or through your own research.  

There are many professions who use the title of a therapist. That said, it's important to connect with therapist who is a licensed mental health professional. Working with a licensed professional can help make sure that you receive ethical, evidence-based care. Read on to learn how!  

How can you find an affordable therapist? 

There are many tools you can use to find and filter your search for a therapist. If you’re searching for a therapist on your own, consider what characteristics you’re looking for and topic areas they may specialize in.  

Another option to consider is whether you would prefer individual or group therapy. Group therapy is often short-term and specific to a diagnosis, population, or intervention. And it can be a more affordable option compared to individual therapy. It’s always possible to start with group therapy and use those connections to find an affordable, individual therapist later on.   

The location of your referral may also influence the cost. For example, a private practice therapist may be more expensive than working with a therapist at an agency or hospital setting. Where you go for therapy tends to depend on your specific needs. 

What other resources are available to find an affordable therapist?  

While those strategies may be helpful for finding a mental health professional, you might seek out additional resources for finding low-cost counseling options:  

• Search through your insurance provider. If coverage is available through your health insurance plan, you can find providers in the insurance company’s directory (online or by calling and asking). Typically, in-network (part of your insurance) providers usually cost less than out-of-network (not part of your insurance plan) providers. For those with Medicaid, you can use FindTreatment.gov to search for providers.  

• Ask your health care provider (also known as your primary care provider (PCP). They can help by giving you a referral that takes your insurance (also called an in-network referral). It also might be helpful to have a trustworthy recommendation from a health specialist you already know.  

• Ask about employer benefits. Some employers may offer on-site therapy for their employees that is separate from health insurance benefits.   
• Check out therapist-in-training programs. Whether through a local university’s graduate program or a city’s training institute, there may be centers that allow those pursuing a counseling degree to offer supervised therapy at a low cost. Consider checking out the American Psychological Association, the National Association of Social Workers, or the Health Resources and Services Administration for a listing of possible clinics (though not every health clinic in these databases provides behavioral and mental health services).  
• Connect with local nonprofits. Organizations like the National Association for Mental Illness (NAMI), Mental Health America, and NeedyMeds offer tips on locating providers. They also provide resources on paying for care, or help finding affordable treatment for diagnosis-specific conditions, prescription-discount programs, and referrals.  

What are alternative options to afford therapy?  

The most affordable way to work with a therapist is likely through your insurance. However, with changes being made to insurance coverage for both mental health professionals and patients, insurance may present barriers to care.  

Many therapists do accept out-of-pocket payment in addition to or instead of insurance. For therapists who charge out-of-pocket, some prefer cash while others may accept credit cards or digital payment options. There are also many payment structures that a therapist may offer. Some options include:  

• Direct out-of-pocket payment. A therapist sets a rate for their services, and a client pays that rate directly.  
• Out-of-pocket payment with a superbill. Some therapists who charge out-of-pocket may be able to issue you a superbill, which is an itemized bill of your therapy services. You can submit a superbill to your insurance to ask for reimbursement. While the insurance decides what they will cover, this is one way you might be able to make services more affordable.  
• Sliding scale fee. A therapist sets a standard rate. Then, they set a discounted rate based on a client’s income and dependents.  
• Pay what you can. Clients who can afford to pay the therapist rate directly pay that rate, while individuals also have the option to pay whatever they can afford.  
• Membership subscription. Some therapists may offer subscription models with different tiers of services. Clients typically pay a monthly fee where they choose the tier of service they can afford.  
• Scholarships or free therapy. There are therapists who may offer scholarships for people who hold certain marginalized identities. Some therapists may also provide free therapy for a certain percentage of their caseload. There are also agencies and non-profits who may be able to connect you with free therapy depending on if you meet specific criteria for their services such as being in a certain age group or being part of a specific population.  

• Medical cost-sharing organizations. These are also called "healthshare" plans and are typically faith-based organizations where members pay a monthly fee in exchange for receiving assistance with medical expenses.  

While working with a therapist is typically longer-term, there may be instances where you need short-term, affordable support. For crisis situations such as suicidal thoughts, there are free, confidential hotlines that are open 24 hours a day, all year round. Check out the Substance Abuse and Mental Health Services Administration (SAMHSA) for more information on these resources.   

Can I use AI as an affordable therapist? 

With the rise of artificial intelligence (AI) and AI-based mental health apps, it may be tempting to use AI as a free therapist. When used cautiously, AI could be helpful in your search for affordable care. It may even be helpful in giving ideas for self-supportive strategies as you wait to connect with a provider.  

However, AI doesn’t have the capacity to build a relationship with you or provide the emotional depth and adaptability of a human therapist. Research shows that AI chat bots have been designed to build trust with users, even if providing inaccurate or harmful information in the process. Where a licensed mental health therapist would be able to identify harmful thoughts or serious mental health concerns, AI has been found to validate these behaviors. As a result, experts recommend seeking mental health care from a licensed, human mental health professional.  

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No matter how you go about finding a counselor, it’s wise to take some time to pick a provider. It’s important to find support that makes you feel comfortable and respected. 

Wishing you the best of care,