Table of ContentsView AllTable of ContentsComplementary TherapyMental Health AppsJournalingSelf-Help BooksSocial SupportPet TherapyFAQ
Table of ContentsView All
View All
Table of Contents
Complementary Therapy
Mental Health Apps
Journaling
Self-Help Books
Social Support
Pet Therapy
FAQ
If you are experiencing mental health challenges, there may be several reasons you’d like to explore alternatives to psychotherapy.Cost concerns,lack of health insurance, a shortage of care providers, andlong waiting listsof people seeking mental health services can be discouraging.You may also be unable to commit totherapyor simply prefer to try other options first.This article discusses complementary therapies and other strategies to improve mental health without counseling, including those that are more affordable or free.Nearly one in five adults in the United States were living with a mental illness in 2020.But only about 20% of people living with mental illness were being actively treated for their condition.Jessie Casson / Getty ImagesComplementary TherapiesComplementary treatments are approaches to health that occur alongside conventional medical treatment and may be less expensive than individual therapy, or even free. Studies show that complementary therapies can positively impact mental health disorders, particularlyanxietyanddepression.Some complementary approaches to consider include:Meditation:Evidence-based research supports that meditation reducesstress, anxiety, depression,insomnia, and cardiovascular risk.Yoga: In a 2020 study, researchers found that yoga as a complementary therapy is effective in both managing and reducing anxiety and depression. Researchers suggested daily practice, but indicated that more research needs to be done to determine exactly how many times per week is most effective for anxiety and depression.Dance: The flow of somatic (body-based) movements creates additional outlets for expression and emotion, which may bring new insights that might not be as available through language-based talk therapy. Synchronizing with your own physical sensations may help your physical and mental health.Art:According to one study, art (particularlyart therapy) can offer significant benefits to minimize symptoms and maximize the functioning of those living with mental illness.Music: Research indicates thatmusic therapyis a valuable method of support for people living with mental illness and mental disorders.Exercise: Physical activity has been proven to help improve mental health symptoms. A large 2018 study of 1.2 million Americans found thatindividuals who exercised experienced around 43% fewer days of poor mental health per month than those who did not exercise.Cost-Saving StrategiesCost is often a barrier to obtaining therapy, and some complementary therapies are costly as well. However, there are low or no-cost options for incorporatingself-care methods, including.Community centers:Check out your local community center for free or low-cost yoga classes, exercise classes, and even art or dance classes.Online videos:There are numerous free exercise, dance, yoga, and art-instruction videos online.Local parks:Local parks sometimes offer free yoga classes and may even offer other exercise classes for reduced or no cost.Churches:Churches sometimes offer exercise and yoga classes for free or with minimal cost.Libraries:Head to your local library and see what community offerings they may have.If you need mental health services and cannot afford them, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for more information on how to find support and treatment options in your area.EFT Tapping: Points to Press for an Emotional ReleaseMental Health AppsFrom mindfulness tips to deep breathing tocognitive behavioral therapytechniques, there are numerous mental health apps worth exploring, and many of them are free.Calm:Includes meditation, relaxation music, sleep stories to help you fall asleep, and other features designed to help with anxietyHeadspace:Providesmindfulness-based guided meditations, sleep stories and music, and mood-boosting workoutsMoodfit:Offers cognitive behavioral exercises to process intrusive and distorted thoughts, and helps you track your mood over timeMoodMission:Gives tips and strategies to help cope with low moods and feelings of anxiety that are evidence-basedHappify:Includes science-based games and activities to help you overcome negative thoughts, reduce anxiety, and manage burnout.Shine:Designed as an inclusive, daily self-care app that includes daily check-ins, meditations, and community support for BIPOC individualsWhen to See a TherapistIf mental health symptoms begin to disrupt your daily life and functioning, it’s an indication that you should consider seeking professional treatment. Remember that this is not a sign of weakness or lack of willpower.If you are experiencing any of the following, consider contacting a mental health provider:Insomnia, trouble sleeping, excessive sleeping, or nightmaresDifficulty getting up or accomplishing routine daily tasksLoss of interest in activities that you usually enjoy or isolating from othersThoughts ofsuicideorself-harmIf you are having suicidal thoughts, dial988to contact the988 Suicide & Crisis Lifelineand connect with a trained counselor. If you or a loved one are in immediate danger, call911.JournalingWriting down what is bothering you can be a helpful therapeutic tool. It may even reveal new insights.In a study of mothers under stress while supporting adult children with substance use issues, researchers found thatjournalingimproved their emotional well-being, reduced stress, and offered new insight and changes in perspective.Another study indicated that journaling can relieve stress and enhance reflection and perspective. It has become a frequent tool for medical residency programs, due to high rates of burnout among medical residents.Self-Help BooksSelf-help books offer tools and insights for mental well-being. Selecting a book can be tricky, because each person experiences them differently. A book that may change one person’s life could be a dull read for someone else.Here are a few tips on finding self-help books:Get recommendations: Ask a therapist, counselor, or another mental health professional what they would recommend for you to read.Read reviews: Lots of online sites have detailed reviews that can give you an idea of what others think of the book.Sneak-peek:Take some time at the library or bookstore to thumb through the book to see if it will be a good fit. Check online for chapter downloads or an online view of the first few pages to see if the book is what you’re looking for.Support From Peers, Friends, and FamilyStudies consistently show that support and connection are crucial to our mental well-being.Connections with friends and family are important for mental health because they provide a sense of meaning, connection, support, and purpose.One study indicates that building, restoring, and sustaining our social networks and connections support mental health and can also help overcome loneliness.These are just a few of the organizations that offer peer support:Mental Health America Peer SupportNational Alliance on Mental Illness Peer-to-PeerSubstance Abuse and Mental Health Services AdministrationCounseling vs. TherapyThe terms counseling and therapy are frequently used interchangeably, and there can be some overlap, which can lead to confusion. There is, however, a slight distinction between the two terms:Counseling: In general, counseling often focuses on specific issues. It may help a person address a particular problem. In some cases, counseling may be more short-term than therapy.Therapy: Therapy may be more long-term and focus on a wider variety of issues. It may address patterns in behaviors and past childhood issues.However, these approaches can vary widely among mental health practitioners. Consider asking a potential mental health provider about their therapeutic style.Studies indicate that the relationship between therapist and patient is what has the most impact on outcomes, independent of the type of therapeutic approach.So whether it’s therapy or counseling, short-term or long-term, or something in between, what matters most is how you connect with the therapist.Pet TherapyAccording to research, pets can help reduce both physiological and mental stress, and improve anxiety levels.If you don’t have a pet, there are other ways to make emotional connections with animals, including:Volunteering: Local animal shelters are often in need of sponsors and volunteers to help care for the animals.Fostering pets: If you want a pet but can’t make a long-term commitment, fostering pets and helping re-home them might be an option.Pet sitting: As a pet sitter, you can spend time with pets without a long-term commitment.Contact your local Humane Society for suggestions on how you can help with animals in your community.If you have a pet, make the extra effort to spend time slowing down and connecting with them. Animals are very much in the present moment and can help bring you there too.SummaryPeople may be unable to participate in or commit to therapy for a variety of reasons, including cost, lack of insurance, and growing demand. Alternative options to therapy include exercise (like yoga and dance), meditation, art, music, journaling, and reading. Mental health apps are available to help support you as well. Animals can also be a great resource for emotional connection.Frequently Asked QuestionsMental health encompasses our psychological, emotional, and social well-being. It’s important because it impacts how we feel, think, and behave. Mental health also impacts how we manage our stress and emotions. Finding the right strategies and techniques that work for you can improve your overall well-being.Stress can impact both mental health as well as physical health. Stress may be impacting your mental well-being if you experience:Strong emotional responses and/or feelings of sadness, numbness, worry, frustration, fear, and angerChanges in energy, desire to do things you normally do, interests, and appetiteTrouble concentrating or making decisionsDifficulty sleeping, having insomnia, and/or nightmaresPhysical reactions including headaches, body aches, joint aches, stomach aches, and skin rashesUrge to use substances such as alcohol, tobacco, or drugsMental health has an impact on physical health. For example, depression increases the risk for several health issues includingdiabetes, heart disease, andstroke. Further, having a chronic health condition can increase the risk of having a mental illness.
If you are experiencing mental health challenges, there may be several reasons you’d like to explore alternatives to psychotherapy.
Cost concerns,lack of health insurance, a shortage of care providers, andlong waiting listsof people seeking mental health services can be discouraging.You may also be unable to commit totherapyor simply prefer to try other options first.
This article discusses complementary therapies and other strategies to improve mental health without counseling, including those that are more affordable or free.
Nearly one in five adults in the United States were living with a mental illness in 2020.But only about 20% of people living with mental illness were being actively treated for their condition.
Jessie Casson / Getty Images
Complementary Therapies
Complementary treatments are approaches to health that occur alongside conventional medical treatment and may be less expensive than individual therapy, or even free. Studies show that complementary therapies can positively impact mental health disorders, particularlyanxietyanddepression.
Some complementary approaches to consider include:
Cost-Saving StrategiesCost is often a barrier to obtaining therapy, and some complementary therapies are costly as well. However, there are low or no-cost options for incorporatingself-care methods, including.Community centers:Check out your local community center for free or low-cost yoga classes, exercise classes, and even art or dance classes.Online videos:There are numerous free exercise, dance, yoga, and art-instruction videos online.Local parks:Local parks sometimes offer free yoga classes and may even offer other exercise classes for reduced or no cost.Churches:Churches sometimes offer exercise and yoga classes for free or with minimal cost.Libraries:Head to your local library and see what community offerings they may have.If you need mental health services and cannot afford them, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for more information on how to find support and treatment options in your area.
Cost-Saving Strategies
Cost is often a barrier to obtaining therapy, and some complementary therapies are costly as well. However, there are low or no-cost options for incorporatingself-care methods, including.Community centers:Check out your local community center for free or low-cost yoga classes, exercise classes, and even art or dance classes.Online videos:There are numerous free exercise, dance, yoga, and art-instruction videos online.Local parks:Local parks sometimes offer free yoga classes and may even offer other exercise classes for reduced or no cost.Churches:Churches sometimes offer exercise and yoga classes for free or with minimal cost.Libraries:Head to your local library and see what community offerings they may have.If you need mental health services and cannot afford them, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for more information on how to find support and treatment options in your area.
Cost is often a barrier to obtaining therapy, and some complementary therapies are costly as well. However, there are low or no-cost options for incorporatingself-care methods, including.
If you need mental health services and cannot afford them, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for more information on how to find support and treatment options in your area.
EFT Tapping: Points to Press for an Emotional Release
From mindfulness tips to deep breathing tocognitive behavioral therapytechniques, there are numerous mental health apps worth exploring, and many of them are free.
When to See a TherapistIf mental health symptoms begin to disrupt your daily life and functioning, it’s an indication that you should consider seeking professional treatment. Remember that this is not a sign of weakness or lack of willpower.If you are experiencing any of the following, consider contacting a mental health provider:Insomnia, trouble sleeping, excessive sleeping, or nightmaresDifficulty getting up or accomplishing routine daily tasksLoss of interest in activities that you usually enjoy or isolating from othersThoughts ofsuicideorself-harmIf you are having suicidal thoughts, dial988to contact the988 Suicide & Crisis Lifelineand connect with a trained counselor. If you or a loved one are in immediate danger, call911.
When to See a Therapist
If mental health symptoms begin to disrupt your daily life and functioning, it’s an indication that you should consider seeking professional treatment. Remember that this is not a sign of weakness or lack of willpower.If you are experiencing any of the following, consider contacting a mental health provider:Insomnia, trouble sleeping, excessive sleeping, or nightmaresDifficulty getting up or accomplishing routine daily tasksLoss of interest in activities that you usually enjoy or isolating from othersThoughts ofsuicideorself-harmIf you are having suicidal thoughts, dial988to contact the988 Suicide & Crisis Lifelineand connect with a trained counselor. If you or a loved one are in immediate danger, call911.
If mental health symptoms begin to disrupt your daily life and functioning, it’s an indication that you should consider seeking professional treatment. Remember that this is not a sign of weakness or lack of willpower.
If you are experiencing any of the following, consider contacting a mental health provider:
If you are having suicidal thoughts, dial988to contact the988 Suicide & Crisis Lifelineand connect with a trained counselor. If you or a loved one are in immediate danger, call911.
Writing down what is bothering you can be a helpful therapeutic tool. It may even reveal new insights.In a study of mothers under stress while supporting adult children with substance use issues, researchers found thatjournalingimproved their emotional well-being, reduced stress, and offered new insight and changes in perspective.
Another study indicated that journaling can relieve stress and enhance reflection and perspective. It has become a frequent tool for medical residency programs, due to high rates of burnout among medical residents.
Self-help books offer tools and insights for mental well-being. Selecting a book can be tricky, because each person experiences them differently. A book that may change one person’s life could be a dull read for someone else.
Here are a few tips on finding self-help books:
Support From Peers, Friends, and Family
Studies consistently show that support and connection are crucial to our mental well-being.Connections with friends and family are important for mental health because they provide a sense of meaning, connection, support, and purpose.
One study indicates that building, restoring, and sustaining our social networks and connections support mental health and can also help overcome loneliness.
These are just a few of the organizations that offer peer support:
Counseling vs. TherapyThe terms counseling and therapy are frequently used interchangeably, and there can be some overlap, which can lead to confusion. There is, however, a slight distinction between the two terms:Counseling: In general, counseling often focuses on specific issues. It may help a person address a particular problem. In some cases, counseling may be more short-term than therapy.Therapy: Therapy may be more long-term and focus on a wider variety of issues. It may address patterns in behaviors and past childhood issues.However, these approaches can vary widely among mental health practitioners. Consider asking a potential mental health provider about their therapeutic style.Studies indicate that the relationship between therapist and patient is what has the most impact on outcomes, independent of the type of therapeutic approach.So whether it’s therapy or counseling, short-term or long-term, or something in between, what matters most is how you connect with the therapist.
Counseling vs. Therapy
The terms counseling and therapy are frequently used interchangeably, and there can be some overlap, which can lead to confusion. There is, however, a slight distinction between the two terms:Counseling: In general, counseling often focuses on specific issues. It may help a person address a particular problem. In some cases, counseling may be more short-term than therapy.Therapy: Therapy may be more long-term and focus on a wider variety of issues. It may address patterns in behaviors and past childhood issues.However, these approaches can vary widely among mental health practitioners. Consider asking a potential mental health provider about their therapeutic style.Studies indicate that the relationship between therapist and patient is what has the most impact on outcomes, independent of the type of therapeutic approach.So whether it’s therapy or counseling, short-term or long-term, or something in between, what matters most is how you connect with the therapist.
The terms counseling and therapy are frequently used interchangeably, and there can be some overlap, which can lead to confusion. There is, however, a slight distinction between the two terms:
However, these approaches can vary widely among mental health practitioners. Consider asking a potential mental health provider about their therapeutic style.
Studies indicate that the relationship between therapist and patient is what has the most impact on outcomes, independent of the type of therapeutic approach.So whether it’s therapy or counseling, short-term or long-term, or something in between, what matters most is how you connect with the therapist.
According to research, pets can help reduce both physiological and mental stress, and improve anxiety levels.
If you don’t have a pet, there are other ways to make emotional connections with animals, including:
Contact your local Humane Society for suggestions on how you can help with animals in your community.
If you have a pet, make the extra effort to spend time slowing down and connecting with them. Animals are very much in the present moment and can help bring you there too.
Summary
People may be unable to participate in or commit to therapy for a variety of reasons, including cost, lack of insurance, and growing demand. Alternative options to therapy include exercise (like yoga and dance), meditation, art, music, journaling, and reading. Mental health apps are available to help support you as well. Animals can also be a great resource for emotional connection.
Frequently Asked QuestionsMental health encompasses our psychological, emotional, and social well-being. It’s important because it impacts how we feel, think, and behave. Mental health also impacts how we manage our stress and emotions. Finding the right strategies and techniques that work for you can improve your overall well-being.Stress can impact both mental health as well as physical health. Stress may be impacting your mental well-being if you experience:Strong emotional responses and/or feelings of sadness, numbness, worry, frustration, fear, and angerChanges in energy, desire to do things you normally do, interests, and appetiteTrouble concentrating or making decisionsDifficulty sleeping, having insomnia, and/or nightmaresPhysical reactions including headaches, body aches, joint aches, stomach aches, and skin rashesUrge to use substances such as alcohol, tobacco, or drugsMental health has an impact on physical health. For example, depression increases the risk for several health issues includingdiabetes, heart disease, andstroke. Further, having a chronic health condition can increase the risk of having a mental illness.
Frequently Asked Questions
Mental health encompasses our psychological, emotional, and social well-being. It’s important because it impacts how we feel, think, and behave. Mental health also impacts how we manage our stress and emotions. Finding the right strategies and techniques that work for you can improve your overall well-being.
Stress can impact both mental health as well as physical health. Stress may be impacting your mental well-being if you experience:Strong emotional responses and/or feelings of sadness, numbness, worry, frustration, fear, and angerChanges in energy, desire to do things you normally do, interests, and appetiteTrouble concentrating or making decisionsDifficulty sleeping, having insomnia, and/or nightmaresPhysical reactions including headaches, body aches, joint aches, stomach aches, and skin rashesUrge to use substances such as alcohol, tobacco, or drugs
Stress can impact both mental health as well as physical health. Stress may be impacting your mental well-being if you experience:
Mental health has an impact on physical health. For example, depression increases the risk for several health issues includingdiabetes, heart disease, andstroke. Further, having a chronic health condition can increase the risk of having a mental illness.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Centers for Disease Control and Prevention.Coping with stress.
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