At times, we’re quick to say “get the help you need” or “utilize the resources you need for self-care.” But, in saying that we tend to forget that not everyone has access to those resources.
Whether it’s because costs are too high, insurance does not cover mental health, or wanting to avoid conflicts with family members, sometimes getting psychiatric or psychological care is not feasible for those who may be struggling.
And sometimes, therapy just doesn’t work for people.
There have been multiple times where I thought I needed to go see a therapist. However, after just one or two sessions, I felt even worse. Sometimes therapists aren’t a good match for your needs and sometimes those therapy sessions are just not what you need at a particular moment in your life.
However, those barriers should not stand in the way of seeking the care your body deserves. There are many low-to-no cost alternatives that we can turn to in order to prioritize our mental health.
Doctor or therapist visits can become expensive, but there are ways to avoid those high costs! I am in no way suggesting that these alternatives should be used in place of psychiatric care. But, these are options that have worked–for me or others–in improving or stabilizing mental health.
I hate when people say you need to just go outside, move around, get sunlight, etc. and you’ll cure your depression or anxiety. That’s not how it really works. However, these alternatives are small steps people can take towards caring for their minds and bodies. Sometimes this effort and a combination of activities can help stabilize a condition; whereas other times, more professional care may be needed.
Regardless, they are steps towards caring for your overall well-being at little to no cost–so it doesn’t hurt to try them out! I have listed some of the alternatives that I have tried or have looked into, but I’d love to hear what other options people have seen that work for mental health care!
SEEKING HELP
My last post was about the benefits therapy had on my own life. However, therapy, like other healthcare provider visits, can get expensive. Here are some of the alternatives to standard healthcare visits that I’ve found to work for people!
1. Sliding Scales
If money is a concern, be sure to ask if the clinic offers sliding scales. A sliding scale essentially means a provider will adjust rates based on your income and number of dependents. I’ve never used them, but I highly recommend inquiring with providers about this option if you’re a self-paying patient.
2. University Resources
Each health center at universities is sure to have some type of mental health service or office. For example, at UMich, we had CAPS (Counseling and Psychological Services): https://caps.umich.edu/. These health services typically offer ongoing individual, couple and group counseling (though they typically don’t offer very long-term options).
There are a variety of other services that are offered, ranging from psychiatric services, crises responses, screenings, referrals, workshops, and more. For example, at WashU, there is a service that’s offered called Let’s Talk: https://students.wustl.edu/lets-talk/. Students can drop-in for these brief and informal consultations with counselors. The counselors host these walk-in hours at different locations during each week day. For example, they host “Let’s Talk” sessions at the Law School every Thursday from 11:15-12:45.
3. Alternatives to Traditional Therapy
If you’re comfortable talking in group settings or online with a professional, then looking into options like Group Therapy or Telemedicine may be cheaper routes than individual therapy.
4. Employer Benefits
Some employer benefits include options for mental health services. Even if mental health coverage for traditional therapy sessions is not directly a part of your insurance plan, your employer or insurance may offer alternative options. For example, one of the benefits under my dad’s insurance includes a set number of virtual visits with mental health providers.
5. Talking to Loved Ones
Unless there’s something preventing you from doing so, often the cheapest and most accessible alternative to traditional therapy is just speaking with the ones you love and trust. Family, friends, significant others, co-workers, peers, faculty–anybody you are comfortable with. Unloading the built up emotions and unpacking the stress you have regarding any aspect of your life strengthens relationships and relieves your mind of the unhealthy bottling up we tend to resort to. Truly engaging in conversations and active listening with the ones you talk to on a daily basis can make the biggest difference in your mental health!
SUPPLEMENTS
Often times, psychiatrists prescribe very expensive name-brand medications in the course of psychiatric treatment. In those situations, often times those are the treatments that will work for you and there should never be any shame in taking these medications. And because I know of their importance (and because I am not a professional mental health provider), I would never tell people not to take medications if they need to. However, there will be times were people may not be able to afford those exact brands or may want to explore other options in addition to–or in place of (with a health care provider’s permission)–those medications.
1. Generic Brands
One option is to just speak with your health care provider about other options for medications. If your insurance does not cover the medication, or the prices are just too high, there may be an alternative or generic drug you may be able to take.
2. Supplements
There are also a variety of vitamins and supplements that people can take to help naturally boost their energy and mental health. I’ll just speak to the ones that I have taken and that I believe have improved my overall health (fewer GI problems, normal blood test results, managed anxiety, increased energy):
Your gut is linked to your mental health; so some of the GI issues you have may be connected to some sort of mental health condition as well. Therefore, taking probiotics is amazing to help balance the digestive system, while also improving mental health.
Additionally, a lack of vitamin D has also been linked to mental health conditions. My vitamin D levels are ridiculously low, but I also can’t be in the sun too much because of my super sensitive skin. So, I was told to take a high dosage of Vitamin D pills.
I also take an Ashwaghanda pill every morning. This supplement has A LOT of apparent benefits, but I personally take it for anxiety and to get a boost in energy/help with fatigue.
3. Food
I’ve talked about my 3 Hour Rule before, where I try to eat small meals every three hours (which I’ve been slacking in) rather than 3 big meals a day. But changing my eating patterns to this, along with cutting out as much processed foods and eating as natural as possible, has been a game-changer for me.
However, I’ve also stayed away from diets and cutting certain food completely out of my life. I’ll consistently be as natural as possible with my food choices; but I will still make sure to enjoy my life, have cheat days, and indulge in what makes me happy! It’s important to be healthy, but for me being happy (with what I eat) falls into that category as well!
4. Hydrate
I definitely don’t drink enough water, which is a huge problem. But making sure I find ways to incorporate water into my day–lemon water in the morning, tea leaves or fruit-infused bottles throughout the day, and tea bags at night–is something I’ve been trying to work on.
Also, too much coffee makes me more jittery and anxious than usual. So, limiting (and sometimes cutting out) coffee and replacing it with tea has been very helpful for managing my anxiety.
5. Essential Oils
I LOVE using my diffuser at night. I usually turn it on a few hours before I go to sleep so that I become more relaxed as I’m studying and fall asleep more quickly. People also use them with massages, in baths, or apply them as part of a skin routine. Different fragrances have different effects; so determining what your body needs and likes can be important in choosing these oils (or you can just test/use different ones every night like I do!).
ACTIVITIES
As I mentioned earlier, simply going outside and moving around doesn’t cure mental health conditions. However, doing anything that gives you an opportunity to express yourself, helps you feel peaceful, allows you to engage in some form of activity or that puts a smile on your face can drastically improve your mental health on a daily basis!
1. Mindfulness/Meditation
One such proven technique is practicing mindfulness or meditation. Allowing yourself to have even just five minutes to focus on your breathing and on yourself can help you stay grounded, gain perspective and improve your health and well-being. I wrote an entire post on this before that you should check out if you haven’t already!
2. Sleep
YOU NEED TO SLEEP. Oh my god I can’t stress this enough. Since college, I have been surrounded by people who think it’s more important to stay up to finish projects, study for exams or meet deadlines. The internet always had posts like “Pain is temporary. Your GPA is forever.” And students lived by that.
For those same students, this doesn’t end with school. People continue to sacrifice their sleep to perform well and succeed in the workplace. But honestly, is it worth it to lose yourself and sacrifice your health just to do well professionally or academically? I personally want to live a longer, happier and healthier life. So once it’s 9:30, I will go to bed and get my 7-8 hours of sleep!
Because your GPA is not forever. Those numbers do not define you. And your pain does transform from temporary to permanent health outcomes.
3. Yoga/Working Out
Join a gym (or use the one in your apartment or school), attend fitness classes, or follow videos at home. All the little things matter: take longer routes while walking to school and take stairs instead of elevators (which is an accomplishment for my lazy self). If I don’t have time to go to Orange Theory, I’ll just come up with choreography or freestyle dance in front of my mirror. Anything that gets you to move around a little goes a long way!
4. Write
Journal in a diary, keep a gratitude journal, release your emotions, or just write what’s on your mind whenever you feel the need to say something. It doesn’t have to be an every day occurrence. But having those thoughts leave your mind and make their way through some outlet as words is so fulfilling.
As I’ve mentioned, I am not a health care professional. I am not telling you not to go to therapy, take medications or see psychiatrists. I simply wanted to show you additional options for self care!
I used to go to therapy, never took medications, and follow many of the self/at-home/natural alternatives I’ve mentioned above. Others have done all three. And there are others who may not follow any.
We are all different and different methods of treatment work for our different bodies. Consulting health care professionals and determining what your own body & mind need are key to discovering the various ways you can continuously care for and promote your own unique health and well-being!
