Affordable Therapy: How to Access Quality Mental Health Care on a Budget

“In 2022, 58.9% of adults with a mental illness in the past year who sought or thought they should receive mental health care said the reason they did not receive it was because they thought it would cost too much,” according to the State of Mental Health in America.

Therapy shouldn’t be just for people who can afford it. It should be accessible when you need it most—whether you’re facing stress, depression, anxiety, or anything in between. You know support exists, but the cost of therapy can feel overwhelming. And when you’re already juggling work, school, family, or just trying to make ends meet, it’s easy to believe support isn’t within reach.

But affordable therapy does exist. In this article, we’ll explore options for various budgets and how insurance can help you pay. From low-cost services to flexible therapy structures, you deserve support that fits your life and budget.

How therapy costs work

Therapy sessions usually range from $90 to $300, but fees can vary widely. Understanding the main factors that influence the price can help you find an option that fits your budget.

Here are some things that can impact the amount you pay:

• Therapist credentials (LMFT, LCSW, PhD, PsyD)

• Types of therapy (individual, couples, family, CBT, EMDR)

• Where you live (cities vs. rural areas)

• Session length and frequency (e.g., 60-minute sessions, once per week)

• Insurance plans (in-network, out-of-network, copays, deductibles)

• How long you been in therapy (a couple of months, a few years)

Common therapy pricing models

Therapists can set their fees in different ways. Learning about these common pricing models can help you understand what to expect:

• Per session fee: Many therapists charge a per-session fee, typically lasting for 45 to 60 minutes or more. Rates often range from $90 to over $300, depending on factors like provider credentials, location, and specialty.

• Sliding scale fee: Some therapists offer lower rates based on income or financial situation. This flexible pricing model may not guarantee affordability, but it can help low-income individuals or families.

• Insurance-based: If you have insurance, you may pay a copay (typically $20-50/session) or a percentage of the cost (coinsurance) after meeting your deductible. Coverage depends on whether the therapist is in-network or out-of-network. Some insurance companies offer cost calculators so you can estimate out-of-pocket costs up front. You can also call your insurance provider directly to check your coverage and find therapists who accept your plan.

• Packages or subscriptions: Some provide discounts for bundles or monthly subscriptions. For example, it could be $190/month for weekly sessions. You can also find ongoing support through services like Open Path Collective.

• Free or low-cost options: Community clinics, nonprofits, therapy clinics run by universities(with supervised graduate students), and employee assistance programs (EAPs) can provide lower-cost or free options. To find some of these resources, use the Find a Health Center tool from the Health Resources and Services Administration (HRSA) or the CCBHC Locator for the Certified Community Behavioral Health Clinics. 

Using insurance to make therapy more affordable

Rachel Fuller, LCSW, says, “People with insurance can lower therapy costs by understanding both their in-network and out-of-network benefits. You can see an out-of-network therapist and pay out of pocket, but submit superbills to your insurance for reimbursement if you have out-of-network benefits.” 

What is a superbill?

A superbill is a detailed receipt you get from your therapist or healthcare provider. You can send it to your insurance company to request a portion of the cost back. Submitting a superbill varies by insurance—some allow online uploads, others require mail or fax. Check with your insurer for their process.

How to find a therapist

Therapy costs are a key factor in choosing care. It’s also important to find someone you feel comfortable with and who understands your needs. A strong connection with the right therapist can make a big difference in your experience and progress.

Many people find it helpful to create a list of 3-5 therapists and treat consultation sessions as opportunities to see who might be the best fit. These are often free or offered at a reduced cost, giving you a chance to get a feel for the therapist before committing.

Start by contacting your insurance company or visiting their website to find in-network therapists. You can also use directories like Psychology Today, where you can filter by insurance, specialties, and more. You can read therapist profiles to get a sense of their approach and whether they might be a good fit. Another option is to ask your doctor, a spiritual or religious leader or guide (if that feels right for you), or a trusted family and friend for a recommendation.

Understanding your insurance coverage can help you make an informed choice. Every plan is different, but here are some key terms to know:

Deductible

The amount you pay out-of-pocket before insurance starts helping. Deductibles can range from a few hundred to several thousand dollars. You can find your deductible amount in your online insurance account or in your plan’s Summary of Benefits and Coverage. If these documents aren’t clear, you can also call your insurance provider to get the information you need.

Learn more: Healthcare.gov - Deductibles

Copay

A fixed fee you pay per session, such as $20-$50.

Learn more: Healthcare.gov - Copays

Coinsurance

A percentage (e.g., 20%) that you pay after meeting your deductible. You usually pay either a copay or coinsurance for a visit, not both. But it’s always important to check with your insurance provider on specific details of your plan.

Learn more: Healthcare.gov - Coinsurance

Eden Katz, LCSW suggests “to schedule [therapy] sessions early in the year so if you meet your deductible sooner, your insurance will start covering a bigger portion of your therapy costs for the rest of the year.”

Using HSA and FSA for therapy

You can also use a Health Savings Account (HSA) or Flexible Spending Account (FSA) to pay for therapy. These accounts let you use pre-tax money, which means the money taken out of your paycheck is before taxes, helping you save money overall.

• To open an HSA, you need a high-deductible health plan. You can usually set it up through your health insurance provider or bank.

• An FSA is offered through your employer’s benefit program. Check with your HR department or benefits coordinator to learn how to sign up. 

Learn more about how these accounts work from IRS Publication 969 on Health Savings Accounts and other tax-favored health plans.

Questions to ask your insurance provider

Health insurance can be confusing and challenging to navigate. If you’re unsure where to start, setting aside a little time to contact your insurance provider can help clarify your options. If calling feels stressful or overwhelming, some insurers offer online portals or live chat where you can find plan information or ask questions. Everyone’s plan is different, so here are a few helpful questions to ask:

1. Does my plan cover therapy?

2. What types are included (online, in-person, group, individual, family)?

3. How much is my copay, deductible, and coinsurance?

4. Are there limits on sessions per year?

5. Do I need a referral from my doctor?

6. Can I get reimbursed for an out-of-network therapist?

For public insurance: 

• Medicare Part B covers outpatient services, including individual and group therapy.

• Medicaid covers behavioral health services, but coverage and costs vary by state. 

Insurance can be confusing, but a quick call or online search can help you clarify what is covered. When in doubt, reach out directly to your provider for the most accurate, up-to-date information.

Free and low-cost therapy options

If you’ve ever wondered how to find affordable therapy without insurance or if your financial challenges have prevented you from taking the next step, consider these low-cost to free options.

1. Group therapy and support groups

Group sessions can be professional or peer-facilitated, and both types can be a validating and healing experience. These sessions foster connection, community, and guidance, often for free or minimal cost.

“Peer support groups, which can provide valuable community and emotional support, are often free and available for specific issues like anxiety or addiction,” notes Fuller. These groups are typically not led by therapists but rather by peers with lived experience. Some examples include Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery, and many more, which are available both in-person and online. While they may not be right for everyone, many people find them to be a crucial part of their recovery.

“Additionally, some therapists offer group therapy sessions at a lower rate.” These are facilitated by licensed professionals and can range between $20-$100 or more, depending on your location and provider.

You can search for support groups in our directory or find local meet-up groups.

2. Employee Assistance Program (EAP)

Many employers offer employee assistance programs, which often includes confidential mental health support or a limited number of free therapy sessions (e.g., 4-20 sessions). If you’re employed or covered as a household member, you may be eligible.

“It should be noted that these sessions are typically offered per situation,” instructs Ashley Goodwin, MSW, LCSW. “So, if an employee is having workplace related stress for the first 10 sessions once that 10 session voucher is complete, they can request another 10 for maybe  grief, intimate relationship issues, depression issues, etc., at that time.”

These benefits are typically outlined in your employee handbook or benefits documentation. If you’re unsure where to start, an HR representative can help point you in the right direction without requiring you to share personal details. For example, you could ask, “I’d like to learn more about our employee benefits. Can you let me know where to find that information?” It’s okay if you don’t want to share personal details. EAP services are confidential and designed to protect your privacy.

3. Local clinics and community mental health centers

Many cities have mental health centers or nonprofit clinics that offer low-cost therapy and mental health services based on your income. To find options near you, you can:

• Search HRSA Find a Health Center

• Call 211

• Google “community mental health near me”

“If people are looking for therapy related to being a victim of a crime, they can also check victim advocacy centers or their county's Victim Services programs to find out if they may qualify for free or low-cost therapy,” suggests Sera Gray, LCSW, CCST-I.

When you call a clinic or center, you don’t need to know exactly what to ask for. You can say: “I’m looking for mental health support. Do you offer that, or know of a local place that does?

Some centers offer services in multiple languages or can connect you with interpreters if needed. It’s also helpful to ask about hours, appointment availability, or if they offer virtual or in-person visits. Being prepared with a few questions might help make the call smoother and guide you toward the right support.

4. Nonprofits and faith-based counseling

Local nonprofits, spiritual or faith-based centers, or cultural organizations may provide therapy or counseling services that align with your values. Many offer free or sliding scale options. To find, search “nonprofit counseling services near me”, “[faith] counseling near me,” or check out sites like Open Path Collective.

“Many religious organizations have either clergy with some knowledge in mental health in order to support you directly,” states Laura Goldstein, LCMFT. “They have funding available to contribute to their congregants' needs. We had a client once whose church paid for 8 sessions.”

5. University counseling centers

If you live near a university, consider checking if they have a community therapy clinic. Many graduate programs in psychology and social work offer low-cost therapy through university training clinics. These sessions are typically provided by student interns under licensed supervision. This can be a great way to access thoughtful, up-to-date care at a reduced rate.

Abbie Thurgood, MSW Intern, noted that in their experience, interns often receive more intensive supervision. She suggested, “If there is a therapist you want to meet with who is out of your price range, ask if they have any interns they are supervising. This way, you get their expertise via the supervision they provide their intern.”

6. Hotlines or crisis support chat

You can call or text 988 (Suicide & Crisis Lifeline) 24/7 for free crisis support. This doesn’t replace ongoing therapy, but is vital when needing immediate care. Check out our crisis services page for additional services.

Helpful services for marginalized communities

“There are resources available such as Black Men's Health, Open Path Collective, Loveland Foundation. These programs offer financial aid and free therapy sessions for people of color and marginalized groups,” says Adara Anderson, LPC, BC-TMH.

You can also check out:

• Inclusive Therapists

• Open Path Collective

• Therapy for Black Girls

• National Queer & Trans Therapists of Color Network

• Latinx Therapists Action Network

• Trans Lifeline

• Asian Mental Health Collective

• TrevorSpace

Need help finding support?

Use the Project Health Minds directory to search for therapy options or additional resources that fit your needs and budget. Taking the first step can be challenging, but finding help shouldn’t be.