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With health crises and other world events adding stress to people’s lives, maintaining a positive state of mind may be more important than ever.
While online therapy can target emotional issues and boost your mental health, it may not be affordable for everyone. Here’s what you need to know about free to low-cost online therapy, how it works, where to find it and what option might be right for you.
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What Is Free Online Therapy?
Aside from remote access, online therapy works largely the same way as in-person psychotherapy or talk therapy. This type of health care encompasses a variety of strategies for working through emotions and behaviors with a trained and licensed professional. For some, therapy can accompany psychotropic medications such as antidepressants.
Generally speaking, access, cost and lack of insurance coverage are widely perceived as obstacles to therapy. Free online therapy, however, which can be accessed through a variety of avenues including government resources, employers and nonprofit organizations, mitigates some of the most significant barriers.
Free support hotlines also exist for anyone experiencing a severe crisis, and the National Suicide Prevention Lifeline is available 24/7.
Benefits of Free Online Therapy
Many Americans still prefer face-to-face mental health help when possible, or may even have a renewed interest following COVID-19 pandemic-related changes. Yet, plenty others may find comfort in remote therapy, where they can confront strong emotions and feelings of vulnerability in a comfortable setting and on their own time.
And, one of the benefits of free online therapy is the freedom from financial burden. Therapy usually costs between $100 and $200 per session but sometimes more, depending on location and other factors like the therapist’s specialty. Enjoying free therapy sessions can mean clients may see a therapist recurrently rather than quickly reaching a session limit due to cost or restrictions set by the insurance provider.
Downsides of Free Online Therapy
It can be more difficult to find care that fully serves your needs when you don’t have room in your budget. Many programs offering free care rely on trained but unlicensed specialists, volunteers, peer groups and one-on-one “listeners.” These can be excellent resources when used appropriately, but face limitations compared to working with a licensed professional.
Some programs that do offer free care from licensed therapists set a limit on the number of free visits. Paid services are also generally more likely to provide more sessions and a wider variety of evidence-based treatment modalities.
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Where Can You Find Free Online Therapy?
Here are some common avenues you may pursue free or subsidized online therapy:
Widely Available Resources
Employer Resources
Some employers provide insurance coverage for free online therapy sessions for their employees, often starting with a fixed number of visits. This may be part of an employee assistance program (EAP) or arranged independently by human resources or management.
Therapists and Local Mental Health Organizations
Some providers and other related organizations offer a fixed number of free online therapy sessions to qualifying participants to help introduce them to mental health care and inform future decisions. It’s worth asking providers in your area if any such programs exist.
State and Government Mental Health Resources
The U.S. Department of Health and Human Services (HHS) maintains a “How To Get Mental Health” guide on MentalHealth.gov with links to a variety of resources. State mental health department websites often include finder features for providers, information about securing insurance coverage or subsidized care and links to state and local mental health organizations.
National Mental Health Organizations
SAMHSA
The Substance Abuse and Mental Health Services Administration (SAMHSA) run by HHS, offers a variety of avenues for telemental health, including connections to some providers that offer free or low-cost care to eligible Americans without health insurance.
NAMI
The National Alliance on Mental Illness (NAMI) also provides information for those seeking mental health resources, including a resource directory with recommended telemental health services.
Resources for Specific Populations
For Teens
Chatting with a trained mental health volunteer can be a more accessible alternative to seeing a therapist and is available to teens through 7cups.com. The website contains helpful mental health resources and offers online sessions with a licensed therapist for $150 a month for both teens and adults.
For College and University Students
On many campuses, students can now access a variety of mental health support through a campus health center, student resource program or other support services and workshops. Some campuses may pay for or provide a limited number of free visits or sessions and since the advent of the COVID-19 pandemic, many have moved services online.
For Essential Workers, Health Care Professionals and First Responders
The Therapy Aid Coalition, a U.S. mental health nonprofit, offers access to free or low-cost therapy sessions through TherapyAid.org for “adult essential workers, healthcare professionals and first responders in the United States who have been emotionally impacted by the lasting pandemic.”
For New Parents
Postpartum Support International, an Oregon-based nonprofit specializing in postpartum mental health issues, offers group calls with mental health facilitators, peer support groups and a wealth of other information and resources. This isn’t the same as traditional talk therapy, but these options come at no cost to participants.
For Women and Non-Binary People of Color
DRK Beauty Healing, a mental health and wellness organization launched in response to the COVID-19 pandemic, offers free online talk therapy to women of color and non-binary people of color. Their “culturally responsive clinicians” offer a limited number of free sessions through pro-bono hours and may offer to continue sessions on sliding-scale rates. They also support free sessions through their emergency therapy fund.
For Service Members and Veterans
Many government-funded entities offer mental health resources to current and former members of the military. Service members and their families can find access to a variety of resources including mental health support with help from the U.S. Department of Defense’s Military OneSource program. Other resources include telemental health services from TRICARE, a government health care program for military service members and their families, and the U.S. Department of Veteran Affairs. The National Resource Directory, maintained by the Defense Health Agency’s Recovery Coordination Program, can also connect service members and their families with telemental health resources.
Can You Get Free Online Therapy Through Insurance?
Many health insurance plans fall under some requirement from state or federal parity laws to provide for mental health care just as they would for medical needs like surgery or physical illness, though this is by no means universal.
Most insurance plans covering in-person talk therapy should also cover virtual care just the same. Of course, coverage by insurance still isn’t truly free, but patients can often access care at low-cost copays or be reimbursed by their insurance plan for the cost of sessions.
Some paid telemental health care apps offer reduced costs to patients paying with insurance. Additionally, health savings account (HSA) or flexible spending account (FSA) funds might cover online therapy sessions, as could benefits from an employer’s EAP. Additionally, many online therapy providers offer heavily discounted promotional rates or trial periods, so be sure to explore all of the options available to you.
What Should You Look For in Free Online Therapy?
When looking for any type of therapy provider, remember different therapists will have a variety of approaches, specialties, backgrounds and areas of expertise. Having a preliminary virtual conversation or phone call can help you gauge your comfort level and better understand treatment. It’s common to talk to multiple therapists before finding one you like.
Guidance from the National Institutes of Health (NIH) suggests asking a licensed mental health professional about the nature of their approach, level of experience with the participant’s condition and how progress will be assessed, among other topics. While other types of therapists can be helpful, talk therapy or psychotherapy is provided only by licensed mental health professionals.
Quality mental health care requires a therapist who clearly defines how they’ll help the participant, withholds personal judgment of behaviors or problems, is open to feedback and doesn’t attempt to treat issues outside their scope of practice. Avoid therapists who have unresolved complaints with a licensing board or who disclose information about other clients.
Bottom Line
There are reasons why online therapy may not be a good fit for everyone. Beyond cost, some people may lack access to reliable Internet, technology or a safe place where they can speak freely about their experiences. Others may simply prefer in-person counseling.
However, while barriers remain, resources for free or subsidized telemental health care do exist for those interested. Hotlines with in-the-moment support for people experiencing crises are available for free. The National Suicide Prevention Lifeline is available 24/7 at 800-273-8255.
Connect With A Counselor
If you’re in crisis or having suicidal thoughts, call Mental Health America’s 24-hour hotline at 1-800-273-8255 or message its live online chat service for immediate support from a trained counselor. If you’re in immediate danger, call 911.
