Cognitive behavioral therapy, known as CBT or talk therapy, has been proven to greatly reduce anxiety and depression. A 2016 study done in the UK found that 43 percent of the participants who had received CBT over the course of four years reported a 50 percent decrease in symptoms of depression. While therapy is a highly beneficial treatment for many, cost remains one of the main obstacles to seeing a therapist: 46 percent of those surveyed cited affordability as one of the most important factors when choosing a therapist, according to a 2018 study on counseling by Barna. Of course, increasing access to free and low-cost mental health resources for all is the goal on a systemic level. While we all work (and vote) on that, here are some tips on how you can find more affordable therapy options, right now. Therapists who don’t have an official sliding-scale schedule may still be willing to work with your budget, so don’t hesitate to ask. Pitts has a policy where she offers free clinical supervision to one client, and affordable therapy to another. “As long as I’m seeing the two people who are currently receiving my services for these rates, everyone else has to pay my full rate or use one of the insurances with which I am credentialed,” says Pitts. Check with your company to see if they are providing or covering any mental health services. According to a 2021 survey conducted by ValuePenguin on mental health during the pandemic, 51 percent of participants said their employer covered therapy in some form—including virtual therapy, in-person counseling, or help covering the cost. Licensed clinical psychologist and founder of The Center for Cognitive Behavioral Therapy and Mindfulness Dr. Suraji Wagage says clinical psychology PhD programs are the secret to affordable evidence-based therapy. Contact your local clinical psychology program and ask if they have a community mental health clinic—most of them do and usually have very low-cost rates. “Graduate students in these PhD programs are well-versed on the latest research on effective therapy and are directly supervised by faculty who are foremost experts in the field,” says Wagage. If they do not have a clinic, they might be able to refer you to other affordable options in your area. Gwen’s House offers a group therapy option for $325 a month, which Dennis says is quite popular. They are also currently taking virtual clients based in New York or California. Certified professional counselor Alphonso Nathan recommends Black Men Heal and the Boris Lawrence Henson Foundation —two organizations he works with that provide culturally competent and low-cost mental health services. There are also therapy apps, such as Talkspace or Betterhelp, that take insurance and offer monthly subscriptions.
