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What if I Can’t Afford Mental Health Services? 7 Ways to Get Help on the Cheap

What if I can't afford mental health?

Image courtesy of Pixabay.com

What if you can’t afford mental health counseling? You read up on all the mental health blogs, you keep yourself informed, you study everything you can. But healthcare costs are so high, and if you don’t have insurance, it can be a huge challenge. Especially if you’re struggling with your mental health.

The demand for treatment of mental illnesses such as depression, anxiety, and post-traumatic stress disorder (PTSD), to name a few, is increasingly on the rise. When demand for something goes up, so does its cost.

It’s estimated that around one in five adults experiences a serious mental illness in the United States, and that around 56 percent of them don’t get the mental health help they need. The percentage may be higher among teens-the Centers for Disease Control and Prevention (CDC) reports an exponentially increasing suicide rate for teens.

More Problems

It’s not just about cost, either. Unfortunately, in our modern American society there’s an unfortunate negative stigma regarding mental illness that intimidates and therefore discourages those who would otherwise consult a mental health professional.

Another problem arises because our health care system today in the U.S. does not treat mental health as thoroughly as it does physical health. Insurance often doesn’t entirely cover mental health exams or therapy, and those professionals who accept insurance often have to jump through plenty of hoops to get reimbursed by insurance providers.

What’s the use? It’s enough to make anyone want to give up.

Not to worry, here are seven ways you can get the mental health help you need, at minimal to no out-of-pocket cost:

  1. Several private mental health care providers frequently determine their fees by a sliding scale.

Most mental health care providers are very understanding and empathetic. They really want to get you help, and will be willing to negotiate something that works for you.

Some therapists do not accept insurance coverage, but, again, depending on your income (don’t forget your tax return!), you can get quality mental health care for as little as $10 per hour.

It’s not uncommon for professional mental health offices to ask patients how much they can afford, and do their best to work something out. If the office employs has interns or medical student on staff, they may be able to charge even less.

  1. If you have healthcare, find a professional within your network; if not, find a federally-qualified health center near you.

Insurance providers typically have a pool of mental health care professionals they work with, but typically cover at least a significant portion of visits to professionals outside of the company’s local network.

If you don’t have insurance, you can get help at a local social services agency, a student health center if you’re a student, or at other federally-qualified and funded health centers in your community.

If you’re eligible for Medicaid, you might qualify for free therapy (being below a certain income level is what qualifies individuals, so be sure to have documentation from your previous year’s tax return.

Some people try to check themselves into an Emergency Room, but this isn’t the best idea, especially if you don’t have insurance, because you could get stuck with a huge tab. Also, ER’s typically aren’t equipped to counsel individuals and work with them to help improve a mental health situation over an extended period of time. Only look into an ER if you find yourself in the middle of a critical crisis.

States and local communities also may offer fully-, or at least partially-funded mental health services. At the writing of this article, Georgia had become the newest state offering some kind of mental health service for free, via a smart phone app.

And don’t forget about NAMI. The National Alliance on Mental Health (NAMI) has a helpline offering free help 24 hours a day. Simply text NAMI to 741741.

  1. University hospitals employ and train medical students who can work for lower fees, and many of these hospitals are not-for-profit.

Most university medical programs have psychology/psychiatry programs, and most university hospitals offer on-the-job training to medical students, interns, and residents, based on an income-determined sliding scale.

Many state-funded non-profit agencies, and even private agencies offer top-notch mental health consultations and therapy at reduced rates for those whose lower incomes qualify them.

  1. Local psychotherapeutic training organizations often provide free consultations for up to two years.

If you’re willing to commit to going to therapy three to five times weekly for up to two years, you can get high quality, thorough mental health treatment by a professional in training, closely supervised, and very focused/specific.

  1. Open Path Psychotherapy Collective is another available option.

Open Path Psychotherapy Collective (OPPC) is a not-for-profit organization that will match what lower- to middle-income individuals and families can pay to get mental health services.  Those who need it can get good care, without hanging their mental health professionals out to dry. Rates range from $35 to $55 dollars per hourly session.

  1. Finally, never give up on yourself. The resources you need are waiting for you.

It may take some patience and due diligence on your part to find the right mental health professional, and in the meantime, your smartphone may be of more benefit to you than you’d thought.

Putting technology to work for good, what’s known as tele-mental health has become an increasingly valuable resource for states and communities to provide mental health care.

Some obstacles exist for the providers in terms of licensing (a provider can’t live in California and consult with someone in Colorado, for example),  but tele-mental health is officially a growing thing and isn’t going anywhere anytime soon. Check with your local healthcare network/hospital system to see if they have these services available.

  1. In case of emergency, get yourself to a clinic or call for help.

Desperate times call for desperate measures, and if you are in a mental health crisis and needing immediate assistance, get to your local community mental health clinic. Such clinics can often offer low-cost therapy, as they are funded from organizations like United Way.

Another available option is to contact the National Suicide Prevention Lifeline (1.800.273.TALK) if you are prone to harm yourself or someone else. This is another free resource, 100 percent confidential, and available 24 hours a day.

Are you having a hard time finding a mental health professional that you’re comfortable with? Is the stress making your depression and/or anxiety worse? Depression and anxiety are both treatable, and their treatment usually leads to a better night’s sleep. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Health at 844-600-9747.

Can Cooking Help Your Mental Health? 9 Reasons to Try it Out

Can learning how to cook help your mental health?

Image courtesy of Pixabay.com

“Cooking can help your mental health?” you wonder. Can you really manage your anxiety and/or depression by simply preparing your own meals? After a long day, maybe the last thing you feel like doing is putting together a meal, then having to clean up. But let’s take a closer look at cooking and how it can help your mental health.

For one thing, the process of chopping, stirring, tasting, and even cleaning can be meditative, introspective, calming, and just what you need to clear your mind. Maybe you’ve heard the zen instructive: “When you cook, just cook. When you wash dishes, just wash the dishes.”

Cooking has been described by aficionados as “therapeutic, cleansing, nourishing, centering,” and as “nothing else you will do at any other time of your day.”

Preparing a meal as a therapeutic exercise is also known as culinary therapy, therapeutic cooking, and culinary mindfulness. But at the end of the day, can cooking really help your mental health?

 

 

 

Here are nine reasons you might want to give it a try:

  1. Developing patience.

Patience may or may not be a virtue, but in a world where everyone needs to have everything right this minute, patience can instill a refreshing sense of calm in you. Think of patience as a super power, if you will. It means emotional freedom, allowing you to calmly observe, pause, and know when the ideal time to act is.

  1. Getting organizedYou might start with simple recipes, but eventually, a sense of what flavors go well together will become second nature. You will also learn another level of organization–when you start planning your meals for the week and go to the store, you’ll better know what ingredients you already have in the pantry, which will help you with the grocery budget, eating healthier, and staying organized.
  2. Helping you nurture a healthier relationship with food.

You might not have considered it, but learning how to prepare meals yourself can improve how you think about and approach food and eating. Teaching yourself how to cook not only boosts your confidence, but planning your meals in advance really gives you a victory over that feeling of not knowing what to do when it’s dinnertime.

  1. Exercising your creativity.

You may wonder what is so creative about cooking, but you’ll be surprised. Speaking of creativity, by getting your creative juices flowing, you not only refine those skills, you bolster your own mental health. Try it sometime. Drawing, singing, writing… cooking. You’ll see for yourself why creative people are happier people. As you prepare a meal, regardless of what recipe you’re using, try swapping out different ingredients, like substituting cauliflower for potatoes in this recipe for cauliflower mashed potatoes.

  1. Sparking that sense of accomplishment

Whenever you prepare a meal for yourself or someone else, you set a short-term achievable goal for yourself – then you accomplish it. This is otherwise known as behavioral activation, a method used to treat anxiety and depression by increasing a subject’s proximity to a “payoff” or reward.  Behavioral activation can also be implemented to overcome procrastination with reinforced goal-driven outcomes. You can try out whatever recipe or meal planner fits your skill level and voila! Dinner is served, and your self-esteem is boosted.

  1. Clean, healthy living.

Do you have health goals? Just start out cooking for yourself a couple of nights every week, then work your way up to more. Those who prepare their own meals tend to eat healthier than those who go out to eat more often. Keep in mind that 95 percent of your serotonin (the neurotransmitter that regulates your mood, your pain tolerance level, and your sleep) is generated in your gastrointestinal tract. Eating healthier also improves your mental health.

  1. Control over how you spend your time.

Nothing boosts your self-esteem more than feeling like you’re in control of things. Cooking for yourself will help you manage and allocate your time better, giving you a better sense of having a grip on your day rather than wandering without objectives through it.

  1. Sense of purpose.

You’re now on track to a feeling of purpose, direction, and determination, which is another way to feel more in control of your time and your day. No more wandering to the nearest fast food restaurant to get your dinner through the drive through. You know what you’re doing, and control how your meals come about.

  1. Better budget control.

Eating out less for dinner, and having leftovers ready to take to work the next day will help you keep more of a handle on your finances. It will also save you time and gas because you’ll be driving around less.

The truth is that culinary therapy is being used in treatment methodology for various mental illnesses, including anxiety, depression, ADHD, addiction, and eating disorders–the very process of mindfully preparing a good meal can nourish your psychological well-being.

Taking it a step further, preparing a meal with your partner can smooth communications and teamwork by setting aside differences in order to accomplish a mutual goal. It’s also a chance to work on conflict resolution skills when differences in taste and likes arise. Make it a date night!

Are you anxious about your lack of sleep? Is your lack of sleep making your depression and/or anxiety worse? Depression and anxiety are both treatable, and their treatment usually leads to a better night’s sleep. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Health at 844-600-9747.