Free Online Therapy & Low-Cost Options

Access to mental health is crucial for your well-being, but it might not always feel within reach. The cost of therapy, which in the U.S. can range from $60 to more than $200 per session, can be a barrier to the support you need. Maybe you feel like paying for sessions will only add stress to your life. Or perhaps you’re uninsured and can’t consistently pay the out-of-pocket cost of therapy.

In an ideal world, everyone could have quick and easy access to licensed mental health professionals for personalized care. However, in reality, therapy that is both free and ongoing is rare. Even so, you can find numerous resources that can help you manage stress, depression, and other mental health challenges without draining your bank account.

Some of these options aren’t entirely free, but can be considered low-cost. For instance, you might find online therapy platforms that provide financial aid, or professionals who work at community clinics and use a sliding-scale approach to payments.

Other options are free, but come with limitations. These include self-guide tools or peer support groups that don’t involve trained or licensed therapists. Crisis lines are also free and invaluable if you need immediate help, but they’re not a replacement for long-term sessions with a health provider.

Whether you’re looking for immediate help or want long-term treatment without financial strain, you can explore the following options. We’ll cover both free as well as affordable paths to better mental well-being.

Genuinely free mental health resources

These options can offer you guidance as well as a sense of comfort and connection, completely free of charge. Of course, you’ll also need to consider their limitations before deciding if they’re what you’re looking for.

Crisis support (Free, 24/7)

If you’re experiencing a mental health crisis, certain lines of support are always available. The following resources are free to use, and they’re designed to help you manage intense feelings, come up with safety plans, and find local resources.

• 988 Suicide and Crisis Lifeline
• Crisis Text Line (text HOME to 741741)
• Veterans Crisis Line (dial 988 and press 1) or text 838255
• SAMHSA Helpline 1-800-662-HELP (4357)

These helplines are crucial if you need immediate safety and support. For instance, if you’re having thoughts of self-harm or suicide, specially trained responders help you navigate crises and manage your distress over the phone. They can also refer you to nearby emergency services and local mental health professionals.

It’s important to note that, although they’re invaluable in a crisis, none of these resources are a substitute for ongoing therapy.

Free peer support & community groups

Talking to people who really understand what you’re going through can make you an incredible difference. Peer-lead support groups can make you feel heard, understood, and less alone in your struggles. Organizations such as the National Alliance on Mental Illness (NAMI) can connect you to free groups in your local area or in virtual spaces.

You can also turn to organizations that focus on specific disorders. For instance:

• Some groups, such as The Depression and Bipolar Support Alliance (DBSA), put emphasis on people with mood disorders.
• Nonprofits like the National Association of Anorexia Nervosa and Associated Disorders (ANAD) offer eating disorder support groups
• Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) are well-known support groups for people dealing with addiction.
• Grief support groups can help you cope with the loss of a loved one.

Another option is 7 Cups, an online service that can put you in touch with trained volunteer listeners. Although they offer emotional support, it’s not the same as engaging with a licensed therapist. The same is true for the peer-lead support groups we covered above. These groups give you a space to share and gain insight from others’ experience, but they can’t offer diagnoses or treatment plans.

Free self-guided programs & tools

If you’re interested in managing your mental health on your own, some free programs and tools empower you to do so. These options tend to be self-paced. So, they’re highly flexible and you can fit them into your schedule however you like. You’ll also need to be self-motivated and willing to move through the lessons without feedback or guidance from a mental health expert.

Some examples include apps from the U.S. Department of Veterans Affairs, such as Mindfulness Coach and PTSD Coach. Both offer educational information, exercises you can try at home, and tools to track symptoms or progress.

The Palouse Mindfulness-Based Stress Reduction (MBSR) is a free online course that was created by mindfulness instructor Jon Kabat-Zinn. It’s designed to be an eight-week course, but, again, it’s a self-paced journey. Moodgym is another online self-help program, and it relies on cognitive behavioral therapy (CBT) techniques to manage depression and anxiety.

These tools are best for managing mild-to-moderate symptoms. More severe mental health issues are best handled with a therapist. When choosing a self-guided program or app, spend extra time researching the source. Stick to programs created by credible experts with backgrounds in mental health and wellness.

Low-cost professional therapy options

Although the following options aren’t entirely free, they are often available for a very low cost. The exact cost will vary depending on factors such as your income and needs.

Community mental health centers

You might be able to find local CMHCs, which are publicly funded. Therapists in these centers often have sliding-scale sessions, meaning that lower income individuals will be charged lower fees. Available services can range anywhere from one-on-one therapy and group therapy to psychiatric care and addiction treatment. Unfortunately, demand for these services can be high, so expect to be placed on a waiting list as you seek support.

FindTreatment.gov offers a tool for you to search for treatment facilities based on your address or zip code.

Federally qualified health centers (FQHCs)

These health centers are federally funded and also offer sliding-scale fees to ensure the services are available to underserved communities. Some will offer mental health and substance abuse treatment in addition to primary care services, such as physicals, screenings and immunizations. Overall, FQHCs tend to offer broader health care services than CMHCs. However, similar to CMHCs, due to high demand and provider shortages, FQHCs may have long wait times.

Health Resources and Services Administration (HRSA) has an online tool to help you find services near you.

University & training clinics

Training clinics tend to offer affordable sessions with interns who are gaining experience in fields such as social work. Although the trainees may not yet have a high-level experience, they’ll be supervised by licensed professionals. One downside is that the interns may not be able to offer consistent, long-term support. For example, grad students follow academic calendars, so your sessions might be paused or end due to semester breaks. Also know that when the person you’re working with graduates, your sessions with them will likely end. Despite that, university and training clinics can be a great resource when you’re looking for support from caring and compassionate interns.

Sliding-scale therapists in private practice

Licensed therapists in private practices might also offer sliding-scale pricing. You can search for them through online directories or by calling practices near you. Some providers might have flexible prices that aren’t listed on their websites.

Online therapy platforms with financial aid

Certain online therapy platforms offer financial aid or discounted rates. These can be a great resource if you’re not only looking for affordable mental health services, but also the flexibility and convenience of online sessions. Betterhelp and Online-Therapy.com are just two examples of platforms that offer financial aid.

If you’ve explored free options and are ready to invest in a paid platform, you can learn more in our listing of the best online therapy platforms.

Using insurance & government programs to cover therapy

Insurance plans and various government programs can make mental health services more affordable. However, you’ll need to take some time to learn more about what’s available to you.

Understanding your mental health insurance benefits

The Mental Health Parity Act requires that mental health benefits be on par with physical health benefits. In other words, coverage you receive for mental health conditions can’t be more restrictive than coverage for other medical conditions. That said, it’s important to fully understand the limits of your specific insurance plan.

Some questions to ask your insurer before seeking affordable therapy with health coverage:

• Exactly what mental health services are covered? For instance, are both therapy and medication management covered?
• Is telehealth covered? If so, is the coverage different from in-person?
• What is the copay or coinsurance? How much does it differ for in-network and out-of-network services?
• How many sessions are you limited to each year?

When you’re browsing through provider options, pay close attention to whether your insurance plan considers them in-network or out-of-network. You’ll likely be charged a lower copay when seeing an in-network provider. With out-of-network providers, you’ll likely pay more upfront, but your plan might allow for some type of reimbursement later.

Medicaid & Medicare coverage for therapy

Funded by states and the federal government, Medicaid is a program that covers essential health services, including mental health services. Eligibility varies by state, but it’s based on factors like your income, age, citizenship, and disabilities. To check your eligibility, check your state’s specific Medicaid website or call its office.

Medicare is Medicare is a federal program for people 65 or older or people with certain disabilities. It has two parts, A and B, and Part B covers mental health services. You can check your eligibility for Medicare with a tool on the program’s official website.

Employee assistance programs (EAPs)

Check with your employer to see if they offer an EAP. Some EAPs cover a limited number of therapy or counseling sessions, so you won’t even have to pay a copay or out-of-pocket cost. For instance, your company might cover somewhere between three to eight sessions per year. However, these programs typically don’t cover services like psychiatry or medication management.

HSA, FSA, and tax-advantaged accounts

These types of accounts allow you to use pre-tax money to pay for mental health services and medication. In other words, you won’t pay taxes on that money. This can make the cost of care much more affordable. Say, for example, you contribute $100 to your HSA and use it to pay for therapy. That $100 won’t be taxed, and the result could be 20 to 30 percent in savings.

Free & low-cost options for specific populations

If you fall into any of the following groups, you might want additional or alternative mental health support. Fortunately, you can potentially find free and low-cost options that are tailored specifically to your needs.

College students

If you’re in college, you might be facing some unique challenges, ranging from academic stress to conflicts with your roommate to transitioning to life after college. Some college campuses give students a certain number of free or affordable counseling sessions per semester or year. In addition, the following organizations have mental health resources that focus on students:

• NAMI on Campus: Mental health clubs by students, for students
• Active Minds: A nonprofit that promotes mental wellness and encourages peer-to-peer interaction
• JED Foundation: A nonprofit that focuses on suicide prevention and emotional health in young adults

Veterans & military families

The Department of Veterans Affairs (VA) offers a range of free mental health services and resources. They tend to put special emphasis on issues that affect veterans and their families, including PTSD, depression, and anxiety. The VA has regional offices that you can call or visit in person.

Other free and low-cast resources for vets include:

• Give an Hour: A nonprofit that offers free mental health resources, including peer support groups, for service members
• Military OneSource: A Department of Defense (DoD) program that offers support, including short-term counseling, for military service members
• For urgent needs call the Veterans Crisis Line: Dial 988 then Press 1, or text 838255.

LGBTQ+ individuals

LGBTQ+ individuals face unique challenges, ranging from discrimination in healthcare and employment to family rejection and bullying. It’s crucial to find a mental health provider who can truly understand those issues and help you cope. Some resources include:

• Trevor Project: A nonprofit with a focus on crisis and suicide prevention for LGBTQ+ individuals
• Trans Lifeline: Crisis intervention for transgender people
• NQTTCN: A directory to connect underserved communities with therapists and resources

Parents & caregivers

When you’re caring for others, it’s easy to neglect your own mental health. However, doing so puts you at risk of issues like burnout. Whether you’re dealing with postpartum depression or the stress of caregiving, some resources for you include:

• Postpartum Support International: A nonprofit that offers support and resources for those struggling with perinatal mental health issues
• Alzheimer’s Association: An organization that focuses on researching types of dementias and offering support for people affected by the conditions
• Caregiver Action Network: A nonprofit offering peer support and resources for caregivers
• Family Caregiver Alliance (FCA): An organization that advocates for and provides resources for family caregivers

Teens & young adults

In order to thrive in their transition to adulthood, teens need the right level of support from peers and mental health specialists. Of course, in this stage of life, they might not be able to pay for these services on their own. Some resources include:

• 7 Cups: A service that connects users to trained volunteer listeners
• Crisis Text Line: A text-based service for those experiencing mental health emergencies
• NAMI Teen & Young Adult HelpLine: A nationwide helpline for young people to find peer support

Schools also typically provide counseling services, but parental consent requirements can vary by location.

How to decide what type of support you need

With so many potential resources, it’s not always easy to know where to start. And when you’re already struggling with issues like anxiety or depression, even taking the first step can feel overwhelming. The following guidance can help you begin your journey.

If you’re experiencing this:	Try this:
Suicidal thoughts, the urge to self-harm, or intense distress	Crisis support hotlines or text lines
Mild stress, difficulty adjusting to a life change, the desire to supplement your current therapy	Self-guided programs and tools; peer support groups such as AA
Persistent or worsening symptoms, a condition you want diagnosed, or a condition that requires medication	Professional therapy options that are low-cost

Ready to find a therapist?

Tips for getting the most from free or low-cost therapy

When expenses are a concern, you’ll want to take steps to ensure you’re making the most of whatever opportunities crop up. The following tips can help you fully benefit from the resources you find.

Be honest with your provider about what you can afford. Whether you’re talking to an intern at a university, a therapist at a CMHC, or a provider at a private practice, this is always an important first step. Doing so can help you avoid surprise fees. An upfront conversation also helps the person you’re working with to make recommendations or adjustments. For instance, they might give the option of shorter sessions or sliding scale pricing. Or perhaps they can direct you to lower-cost options that also meet your needs.

Go into your sessions with a list of issues to address. Write down your main mental health concerns and ways you’ve already tried to deal with the problems. This can save both you and your therapist time, as you more quickly establish clear goals and rule out coping strategies that haven’t worked for you in the past.

Plan your transitions early. If you know your sessions are limited, start to chart out ways to take care of your mental well-being in the future. Perhaps you’re seeing an intern at a university and plan to try out self-guided resources when the intern is no longer available. Or maybe you plan to find a therapist who offers sliding-scale pricing after your job’s employee assistance program reaches its limit.

Take a stepped-care approach. This could involve starting with free self-help resources, such as apps or books, and then moving onto low-cost options, such as FQHC, if necessary. A stepped-care approach allows you to gradually move through your mental health journey without jumping to the most expensive option first. It’s also a useful approach if you feel overwhelmed and aren’t quite sure where to start.

Frequently asked questions

Can I get therapy for free with Medicaid?

Yes, Medicaid can give you access to free or low-cost therapy. The program covers behavioral and mental health services, but the specifics can vary based on which state you’re in.

How do I find a therapist who offers sliding-scale fees?

To find therapists with sliding-scale fees, contact local community health centers or ask your primary care provider if they have recommendations. You can also search for options in online directories. Finally, even if a therapist doesn’t mention sliding-scale options on their website, it doesn’t hurt to ask if they’re open to flexible payment.

What’s the difference between a crisis hotline and therapy?

A crisis hotline is quick and free service for you to use if you’re in immediate danger or intense distress. These hotlines are a short-term solution. Therapy is a longer-term service that allows you to gradually work on mental health issues.

Are free therapy apps safe to use?

Free therapy apps can be useful resources; however, their safety can vary. Look for apps designed by credible organizations and reputable mental health professionals. Always be sure to check an app’s privacy policy and read users reviews before using it yourself.

How many free therapy sessions can I get through my employer?

Some employers offer varying amounts of free counseling sessions through their employee assistance programs. You may need to talk to your company’s HR department to find out what’s available to you. Many EAPs offer at least three covered sessions.

What should I do if I can’t afford therapy and I’m in crisis?

If you’re in a crisis, you can find immediate help through a crisis hotline or by visiting a local emergency room. Even after the crisis has passed, reach out to community health centers, clinics, and peer-lead groups that can provide more ongoing support.