Boost Your Mental Health Without Going To Therapy With These 4 Tips

Sliding scale fees, insurance, and even online options make therapy expensive. Online therapy services like BetterHelp and Talkspace have made therapy more affordable, ranging from $60 to $90 per session. However, this is out of reach for most people.

Therapy is the gold standard in the treatment of mental illness. But sometimes, due to lack of space or money, treatment is not available. Try these four strategies to improve your mental health without spending money.

Use mental health apps to track your daily progress

Mental health programs provide resources to people who might not otherwise have access to them. While they're not a replacement for treatment and can't diagnose conditions, mental health apps like Moodfit and Sanvello are great tools for your mental health. The best mental health programs can help relieve stress and anxiety and teach you how to manage your symptoms in the future.

There is a wide range of features that these apps offer and that are built right into them. Many offer excellent educational resources to help you learn about the conditions and adapt coping strategies to deal with them on a daily basis.

Mental health programs can be a reminder to check yourself. Most send push notifications throughout the day that you can use as an indicator to stop and assess how you're feeling.

Apply cognitive behavioral therapy strategies on your own

Cognitive behavioral therapy is commonly used to treat depression, anxiety, and addiction. CBT strategies and tools are designed to be used outside of therapy sessions and in everyday life.

This is called self-directed therapy. Again, this does not replace traditional therapy with a professional, but it can complement your mental health efforts when talk therapy is not available. This self-help strategy is for people with mild symptoms that do not affect daily activities.

A systematic review of 33 studies found that self-help reduces anxiety and depression. According to the review, the results of self-treatment were "moderate". So people didn't feel 100% better, but they did report feeling less anxious or depressed. If you are interested in self-directed therapy strategies to improve your mental well-being, we recommend that you check out our list of books on behavioral and cognitive therapy. Books on the list received a "mark of distinction."

Common self-treatment methods:

• Journaling – Recording and analyzing your thoughts and feelings will help you identify negative thoughts and behaviors. Once you know this, you can take meaningful steps to make changes.
• Guided Courses : In self-therapy, you have to start somewhere. The guided courses will help you learn the tricks and techniques of day-to-day management. You can contact the National Institute of Mental Illness for guidance on mental health education.
• Mental Health Apps – Many mental health apps use cognitive behavioral therapy techniques to help reduce stress and manage symptoms .

Stay connected with others

It is important to communicate with other people, especially those who have been through the same thing. Research shows that connecting with others provides a sense of meaning and purpose and reduces loneliness. Group therapy or support groups are usually led by a mental health professional or group leader and can be inexpensive or free. Friends, family or strangers, it is important to share your feelings and experiences.

You can also use the Substance Abuse and Mental Health Services Administration website to find community resources near you.

It's not just relationships with people that can help improve your mental health. Pets and animals reduce stress and anxiety levels. Take time to relax with your pet: play with the dog, cuddle with the cat. If you don't have a pet, you can volunteer at a local animal shelter or animal welfare society. Breeding or trolling animals is also an option.

Practice mindfulness and meditation.

Meditation has a thousand-year history, but in recent years it has become an extremely popular practice for stress relief. Mindfulness helps you tune in to what you're feeling and thinking, which helps you manage your thoughts and emotions more effectively instead of repressing them. Mindfulness uses techniques like meditation and breathing to improve your mental health .

Mindfulness can help you manage symptoms of anxiety and other mental disorders by helping you understand and deal with how you feel. Research shows that meditation can help reduce stress, relieve symptoms of depression or anxiety, and improve sleep. The focus is on the integration of mind and body, which will help you improve your mental well-being.

You can use meditation apps to reduce stress and stay focused . These free or low-cost apps are great for beginners.

Read More : Headspace Review: Get Insights, Meditation, and More for Just $5/Month

Other practical tips to improve mental health without treatment:

• physical exercise There are many mental health benefits associated with exercise , such as stress relief or mood enhancement. Exercise increases self-confidence and releases endorphins. You don't have to jump straight into lifting weights; Any exercise can help.
• Get outside and enjoy the sun: Sunlight increases serotonin levels in the brain, which improves your mood. If you don't get enough sun, serotonin levels drop, leading to seasonal affective disorder.
• Prioritize sleep: Lack of sleep is associated with high levels of anxiety or depression, low mood, and high levels of stress. Prioritize sleep with sleep time tracking: prepare for bed by doing something relaxing, stick to the same sleep schedule every night, and turn off the screen.
• Stay away from social media – Constant use of social media increases symptoms of anxiety and depression. If you're comparing yourself to others online or notice a decline in your mental health, a digital detox may be warranted. Start by limiting your time on social media . Then try to fill that time with things you enjoy or people you enjoy spending time with.

When should I see a therapist?

Self-therapy and safety techniques are extremely helpful, but they are not the foundation or the end point of mental health. For those with serious illnesses and symptoms, it is essential to see a licensed physician.

The first thing you should do is check your insurance. Employer insurance and Medicaid may cover exams, psychotherapy, and counseling. Your coverage will depend on your condition and your health plan, but many plans include mental health insurance for in-network therapists.

Read more : How to find the best therapist near you

Finances shouldn't stop you from getting the help you need. This may require some research on therapists and programs, but there are cheaper options.

• Fee for services on a sliding scale. Some therapists offer sliding scale fees for services – pay as much as you can. The cost will depend on your income. Not all therapists offer this, but many do.
• Free or low-cost services: Some therapists offer free or low-cost consultations for individual and group sessions. If you live near a college or university, graduate schools may offer free or discounted therapy sessions.
• community health centers. Community mental health centers help people in the community.
• Local and online support groups. Local organizations and volunteers offer support groups for things like grief and addiction. Use Mental Health America's list of support groups to find one that fits your needs. You can join a peer-led support group through the National Institute of Mental Illness (NAMI).

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The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have about a health condition or health goals.

5 Ways to Improve Your Mental Health Without a Therapist