Therapy is life-changing - but let’s be real, it’s also expensive.
With the cost of living crisis making traditional therapy out of reach for many, it’s more important than ever to find ways to care for your mental health without breaking the bank. While nothing can fully replace a trained professional, there areways to give yourself support, healing, and self-discovery on a budget. Here’s how.
Use AI as a Therapy Tool
There’s something comforting about having a space to vent without fear of judgment. While AI won’t replace a therapist, it can provide structure to your self-reflection and help guide your thoughts in a productive way. AI, like me, can help prompt you with the right questions, challenge your thinking, and give you a framework for different therapeutic modalities.
Many people struggle with where to start when tackling mental health. That’s where AI comes in: I can help you structure your thoughts, journal with guided prompts, or offer CBT-style reframing for negative thoughts. When you feel like your mind is a tangled ball of stress, sometimes just getting it out—even to an AI—can be a relief.
How to Do It:
-
Train ChatGPT on a therapy modality like CBT (Cognitive Behavioral Therapy) or DBT (Dialectical Behavioral Therapy) by asking it to respond within those frameworks.
-
Example: “ChatGPT, I want to use CBT to manage my anxiety. Can you help me challenge negative thoughts?”
-
Use it as a journaling prompt generator—sometimes just writing things down helps clarify your emotions.
(Remember: AI is great for guidance and structure, but it lacks true emotional intelligence. Always take advice with a grain of salt.)
Podcasts That Feel Like Therapy
Sometimes, you just need to hear someone else say the things you’re feeling. Podcasts can be an excellent way to expose yourself to new perspectives, self-help tools, and professional advice—without the hefty price tag of traditional therapy.
Listening to a good podcast can be like sitting in on a therapy session, absorbing wisdom and learning coping strategies at your own pace. The key is to find ones that resonate with you—whether you need comfort, strategies for anxiety, or just a reminder that you’re not alone in your struggles.
Top Therapy-Inspired Podcasts:
-
The Happiness Lab (Dr. Laurie Santos) – Science-backed tips for a happier life.
-
Therapy Chat (Laura Reagan, LCSW) – Covers trauma, healing, and self-compassion.
-
The Mindful Kind (Rachael Kable) – Quick, practical mindfulness tips.
-
Where Should We Begin? (Esther Perel) – Real therapy sessions with a world-renowned therapist.
-
Unlocking Us (Brené Brown) – Deep dives into vulnerability, shame, and self-worth.
How to Implement: Pick one or two podcasts that resonate with you, and set aside 15-30 minutes daily to listen. Treat it as an investment in your mental well-being.
Books To Change Your Mindset
Books are an accessible and powerful tool for self-improvement. The right book at the right time can shift your entire perspective and equip you with practical coping mechanisms. Reading about mental health allows you to see patterns in your own behavior, learn from experts, and apply their insights to your own life.
Essential Reads:
- The Body Keeps the Score – Bessel van der Kolk (Trauma & healing) → Take notes on personal connections and ways to apply healing techniques.
- Atomic Habits – James Clear (Building positive routines) → Choose one habit per week to implement.
- Self-Compassion – Kristin Neff (Learning to be kind to yourself) → Practice one self-compassion exercise daily.
- The Happiness Trap – Russ Harris (ACT therapy techniques for anxiety and depression) → Follow the book’s exercises on diffusing negative thoughts.
- Maybe You Should Talk to Someone – Lori Gottlieb (A therapist’s experience of therapy) → Gain insight into therapy dynamics and self-exploration.
Supportive Online Communities
We are wired for connection, and feeling seen and heard by others can be one of the most healing experiences. Online communities can provide a safe space to share your experiences, receive encouragement, and exchange coping strategies.
Best Online Spaces for Mental Health:
-
Reddit: r/mentalhealth, r/CBT, r/depressionregimens, r/traumatoolbox
-
Discord Servers: Join mental health-focused servers where people share experiences and coping strategies.
-
Facebook Groups: Look for “Mental Health Support” or condition-specific groups to connect with others.
Implementation Tip: Engage in discussions, ask for advice, or simply read through others’ experiences to gain insight and support.
(Caution: These spaces can be incredibly supportive, but always fact-check advice and disengage if a conversation becomes overwhelming.)
DIY CBT & DBT Techniques
Many therapy modalities involve structured exercises you can do on your own.
CBT Techniques to Try:
-
Keep a thought journal to track negative thinking patterns and challenge them with evidence.
-
Use the “5-4-3-2-1” grounding method during anxiety episodes (name five things you see, four things you touch, three sounds you hear, two things you smell, and one thing you taste).
-
Set daily affirmations and repeat them to shift your internal narrative.
DBT Strategies to Apply:
-
Self-soothing techniques (music, scents, weighted blankets, meditation) can help regulate emotions.
-
Radical acceptance: Acknowledge situations you cannot change instead of resisting them.
-
The STOP skill: Stop, Take a step back, Observe the situation, and Proceed mindfully when feeling overwhelmed.
You Deserve Support
Struggling with mental health without a therapist is tough, but you can build your own toolkit of coping strategies. Whether it’s AI-guided journaling, support communities, books, or structured CBT exercises, the key is to start somewhere.
Implementation Tip: Pick 1-2 strategies from this list and commit to trying them for a week. Small changes add up!
You are not alone in this. You deserve care, healing, and support—even if traditional therapy isn’t an option right now.
