How to Find Affordable Therapy in 2023

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Therapy can really help your mental health, but it can also be really expensive. Here are five things you can try to keep your costs down. 

The number of American adults who are seeking mental health treatment has been climbing for years. In 2021, more than 21.2% of adults 18 to 44 said they sought treatment for their mental health within the last year. And it’s possible that many more wanted to do so, but held back due to stigma or finances.

With the median hourly rate for therapy in most parts of the country sitting above $100, many who need help aren’t able to afford it. But there are things you can try to get the therapy you need at a more affordable price. Here are five tips to get you started.

Talk to your insurer

Therapy can be a lot cheaper if it’s covered by your health insurance than if you have to pay for it entirely out of pocket. So it’s a good idea to check whether there are any therapists in your area that are part of your insurance provider’s network.

Your health insurer may have an online tool where you can search for in-network providers in your area. If not, you can always reach out with a phone call.

See if your therapist offers discounts

If you can’t find an in-network therapist or you don’t want to leave your current therapist, you may want to inquire about discounts for paying for your sessions in cash. Some may also offer a sliding payment scale based on your ability to pay.

These are also great questions to ask new therapists if you don’t already have one. Even if this only shaves a few dollars off your per-session bill, it can have a significant effect on your checking account balance over time.

Check out graduate psychology programs in your area

Students hoping to become therapists need to get some real-world practice in before they can graduate. That’s why many universities give their graduate students the opportunity to work with real clients.

This can be cheaper than seeing a full-fledged therapist, and it doesn’t mean you’ll sacrifice anything in quality. These students are held to the same standards as licensed therapists in terms of confidentiality, and they’re overseen by professors who can guide them as needed.

This may not be an option for you if you don’t live near a university. But if there’s one not too far away that has a psychology program, reach out to see whether it offers any therapy services to the general public.

Try online therapy

Services like BetterHelp and Talkspace now enable you to get therapy from just about anywhere. They match you with a therapist based on the information you provide in your initial application. Then, you can schedule appointments through the service at times that fit your schedule. Some therapists are even available outside of regular business hours, which is great for those who work a 9-to-5.

Many of these services have an in-app chat you can use to contact your therapist between sessions as necessary. And you can choose the format of the sessions you’re comfortable with. This could be via online chat, over the phone, or a video call.

Cost varies depending on the service you go with, how often you’re having sessions, and whether your health insurance covers it. But it’s worth pricing out to see if it’s more affordable than traditional, in-person therapy.

Try group therapy

Depending on the reason you’re seeking therapy, a group session might be an option. This is where you meet with a therapist and a group of others in your area who have had similar experiences and are trying to work through them.

These sessions are often significantly cheaper than individual therapy, plus they provide access to a support network beyond just your therapist. However, not everyone is comfortable discussing their challenges with others in a setting like this, so that’s something to weigh when deciding on the best approach for you.

Hopefully one or more of the tips above work for you. If you’re not happy with your current therapy arrangement, keep searching for something that fits your needs and budget. You never know when a new opportunity might crop up in your area.

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