Is Free Counseling For Depression Real? Understanding Mental Health Treatment

Medically reviewed by Julie Dodson, MA, LCSW

Updated November 22, 2024by BetterHelp Editorial Team

Many people experience depressive symptoms at a time when they also have financial concerns. In such situations, therapy services may feel like a luxury one cannot afford. However, there are options available for those who are looking for free counseling for depression disorders and other mental health conditions.

From free online counseling to interactive treatment options, there are ways to foster and prioritize your mental health on a budget. This article explores free online counseling services and other mental health resources that can help during a mental health crisis or any time you need emotional support.

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Interactive online therapy options

The Center for Interactive Mental Health Solutions (CIMHS) is one organization that offers a "free, 8 session interactive program" for those who sign up for it. The program is called Bliss, featuring free lessons with worksheets for clients and simulated dialogue with a counselor. To monitor progress, each week one may be asked to take a depression test with questions about the core concepts of the program that is intended for improving mood and overall sense of wellbeing.

This free, interactive therapy program is guided, offering cognitive and behavioral approaches for altering your mindset and alleviating symptoms in the process. It can also be completed at your own pace and time.

CIMHS's free online therapy program incorporates the principles of cognitive behavioral therapy (CBT) into its interactive lessons. As a form of psychotherapy treatment, CBT has been shown to be highly effective for addressing various mental illnesses, including anxiety and depressive disorders.

In some studies, CBT for depression has also proved to be comparable in effect to medication, though a combined approach may be recommended for some cases. When looking at remission rates, there is also evidence to suggest that people who receive only CBT therapy have more successful outcomes than those who are given medication alone.

As a form of online therapy, this self-paced program can be used as an alternative to therapy or combined with it for added mental health support. The program is designed to guide participants through a step-by-step lesson, which is to be completed before moving onto the next phase. It examines such topics as automatic thoughts, core beliefs, irrational beliefs, and discusses how thoughts and behavior are interconnected. Along the way, it also employs a weekly mood chart for tracking your emotions while navigating activities and completing sessions.

The core concepts of CBT

CBT is proven effective for those experiencing depression, anxiety, and other mental illness symptoms. It’s based on the following core concepts:

Unhelpful thinking patterns (cognitive) are partly responsible for psychological conditions
Patterns of unhelpful behavior are partly responsible for psychological conditions

By addressing these unhelpful patterns of thinking and behaving, one may learn new ways of coping with one's mental health and life challenges as they arise, which may lead to an improvement in overall wellbeing. To do so, CBT employs a few approaches and techniques to constructively change cognitive-behavioral patterns. A person who undertakes CBT may be challenged to recognize and reexamine their unhelpful thinking patterns while gaining better insight into interactions with others. They may also learn concrete problem-solving techniques to address difficult situations when they arise, developing more self-confidence in the process.

In terms of coping with challenges, they may learn tools to calm the mind and body, such as mindfulness meditation. To prepare for certain imagined situations that have proved stressful in the past, role-playing may be suggested. Gradually but directly addressing fears may also be encouraged.

CBT also emphasizes one's individual investment and role in addressing their own issues, so that people eventually may "learn to be their own therapists." Accordingly, an interactive therapy program, such as CIMHS', aligns with CBT's principles.

Online CBT counseling services are often recommended by mental health professionals for clients seeking emotional support and free services.

Self-care and depression

A person with depression is likely to experience many symptoms, such as restlessness, insomnia, fatigue, lack of concentration, loss of interest in activities, among others. Some with depression may struggle to get out of bed, lose their appetite, have aches and pain, while others may feel agitated and find it difficult to sleep at night. Each person experiences mental illness, such as depression, differently. In some cases, the desire to self-harm may also be present.

Self-care is not a replacement for low-cost or free counseling for depression

While self-care is not intended to replace counseling with an online counselor or other mental health services, it can help alleviate symptoms and offer a respite from stressful emotions. The following suggestions have been found to be beneficial self-care strategies:

Mindfulness as self-care

Mindfulness is often mentioned in connection with counseling for depression, and many trained professionals in mental health integrate it into their practice. Mindfulness mediation has been shown to be helpful in reducing stress and anxiety which may act as triggers for depression.

As a useful practice in relieving stress and anxiety, practicing mindfulness offers a way to pause and shift the mind's focus to the present moment. With mindfulness, the breath and bodily sensations become anchors to which one can return when thoughts begin to wander. While it's normal to get distracted when trying to meditate, a person is encouraged to let thoughts come and go without judgement. They are simply to notice them and gently refocus on the breath. You can find many online tutorials that can teach and guide you through the basics of mindfulness meditation. A top mindfulness teacher also offers this free 40-day mindfulness course. These audio lessons are divided into 15-minute daily guided practice but can be completed at one's own pace.

Many relaxation practices emphasize the importance of the breath in reducing stress and anxiety. Some focus entirely on it. According to specialists, deep breathing has been shown to reduce stress. In contrast to shallow breathing, also known as "chest breathing," deeply filling your lungs with air is linked with reducing tension and stress. When you do so, you may see your stomach rise and fall. Deep breathing involves taking slow deep breaths through your nose and exhaling through your mouth and repeating this process a few times. It's often used in conjunction with yoga and meditation practices.

Exercise as self-care

Exercising may also be helpful to elevate mood and lower stress but finding the energy to exercise may present another challenge during depression. If you're struggling to get out of bed or have health-related mobility restrictions, exposure to natural light alone has been found to be a beneficial part of practical health care. In one study of over 400,000 participants, exposure to daytime light was linked with lowering symptoms of depression.

Local resources and support groups as free counseling for depression

Depending on where you live, you might be able to find counseling for depression that either offers free or sliding-fee options. A Google search, faith group, community benefits center, or bulletin board in a library or school, may help you locate support group meetings and other resources from local mental health organizations.

You may also wish to seek out a support group. The Depression and Bipolar Support Alliance (DBSA), for example, can help you locate a peer group in your area. However, if you live in a remote area or feel uncomfortable joining a support group in person, online options are also available.

The Anxiety and Depression Association of America (ADAA) may also be a valuable resource, as it offers both in-person and online discussion boards and support. While support groups are not intended to replace counseling, they may help build a sense of community and offer an outlet to express feelings and experiences. Sometimes just talking with others who are also experiencing symptoms can help you feel more connected to others.

Do online counseling services work?

Online counseling is becoming one the of most preferred relay services for mental health care. Many health insurance companies have examined the health claims and extended coverage to online mental health for this reason.

Contact your health insurance company to check your coverage. You might be able to attend online counseling sessions with a licensed professional for free or at a deeply discounted price.

Many people experiencing depression have financial concerns. Online counseling, such as that offered by BetterHelp, offers counseling with licensed therapists. Many of the therapists on BetterHelp employ cognitive-behavioral therapy (CBT), which usually does not take as long as other forms of counseling.

As a subscription service, BetterHelp and other online therapy services offer affordable pricing (compared to in-person therapy) and financial aid options. Counselors can be reached by phone calls, online chat, and video chat. This type of computer therapy may prove especially helpful when you're navigating challenging symptoms and need your counselor to contact you as soon as possible.

Many studies suggest that CBT online therapy is just as effective as in person-therapy. Online CBT is linked with significantly reducing symptoms of those who experience symptoms of depression and anxiety. In addition to CBT, there are also other therapy approaches, such as humanistic therapy or psychodynamic therapy, that are effective and can be done online.

Wondering how to alleviate depression symptoms?

Help is out there—speak to a licensed Therapist

Takeaway

Counseling for depression can be affordable or free for those who seek it. Free counseling options are available, such as the interactive approach offered through the Bliss program. In addition to counseling, one may practice self-care, join a support group for depression or seek out local resources for assistance with finding free or sliding-fee counseling. There are also options of affordable counseling with licensed professionals.

Frequently asked questions

Read more below for answers to questions commonly asked about this topic.

What are the warning signs of poor mental health?

Some of the most common warning signs of poor mental health include:

Persistent feelings of sadness, helplessness, or hopelessness.
Changes in sleep patterns.
Changes in eating patterns.
Weight fluctuations.
Loss of interest in once-enjoyable activities.
Withdrawal from social circles and relationships.
Substance use.
Emotional distress that is out of proportion with circumstances.
Difficulty concentrating or decision-making.
Thoughts of self-harm.

If you or someone you know is exhibiting one or more of these symptoms, consider encouraging them to seek professional assistance from a professional therapist.

What is the most treatable mental illness?

Especially when identified early, depression and anxiety disorders can be very treatable through in-person or online therapy programs. With a structured treatment plan, an individual with mild to moderate depression or anxiety can access new coping strategies, suicide prevention messaging, and other therapeutic approaches that promote mental health. These treatment methods often see high rates of recovery.

What is the new treatment for depression?

Some of the newest treatment methods include brain stimulation therapy and esketamine therapy. Both of these approaches are best suited to severe and treatment-resistant major depressive disorder (MDD).

Brain stimulation uses electromagnetic currents to stimulate certain areas of the brain. Subtypes of this treatment method are electroconvulsive therapy (ECT), vagus nerve stimulation (VNS), repetitive transcranial magnetic stimulation (rTMS), and transcranial direct current stimulation (tDCS).

Esketamine treatment is a pharmacological, fast-acting approach that must be administered by a medical professional in conjunction with conventional antidepressant medication.

Are there free online mental health services for depression and similar disorders?

For those who cannot consistently attend therapy, certain websites and apps provide free forums and chat rooms through which to connect to peers in a relatively safe environment. Many crisis hotlines offer completely free 24-hour support in a nonjudgmental space to discuss immediate threats like self-harm, panic attacks, depressive episodes, and other crisis situations. While the individual on the other end of the conversation may not be a professional online therapist, they are likely a counselor who is trained to assist people through crisis.

If none of these options suit your preferences, some online platforms offer free limited access to licensed professionals. For more structured assistance with a set schedule, individuals may have to switch providers to a paid or subscription-based platform.

Where can I talk to a mental health care provider for free?

Several platforms offer free or low-cost access to mental health services in person and online. You can find them through nonprofit organizations, community centers, religious groups, and public health initiatives. Group sessions led by volunteer facilitators may also be a free option. If none of these are available or appealing to you, you may be able to attend sessions in a space with an in-training university student for free.

If your insurance policy does not cover therapy, some therapists may provide services based on a sliding-scale pricing model, and others may offer a free trial session to gauge your compatibility.

What is the one free thing you can do to relieve depression?

Any level of physical activity can promote mental well-being and help relieve symptoms of depression. Mindfulness techniques like deep breathing exercises can reduce stress and return your thoughts to the present moment. Connecting with trusted loved ones or peers in online support groups can offer emotional relief without any financial cost.

Who can I talk to online about my depression without paying?

If discussing your concerns with a therapist or a trusted loved one is not an option, look for mental health-focused chat rooms or forums where peers share their experiences and coping mechanisms for managing symptoms of depression. In crisis situations, hotlines and text lines provide immediate assistance for free, often for 24 hours a day.

Other organizations, like nonprofits, community centers, religious groups, and public health initiatives in your area may also offer free services for those experiencing depressive symptoms.

How do I check my depression level?

While online screening tools are a reasonable place to start to gauge your depression level, they are not an appropriate substitute for an analysis conducted by a licensed mental health professional. Depending on the professional diagnosis, a therapist might recommend several courses of treatment. In severe cases where emotional distress may lead to life-threatening situations, a mental health professional may need to take immediate action, akin to how doctors perform emergency surgery.

How can you pull yourself out of a depressive episode?

Structure your day with small and achievable goals to promote a sense of success and improve overall well-being. Self-care methods like taking care of your hygiene, spending time away from electronic devices, and staying in contact with friends and loved ones can be effective ways to reduce the symptoms of a depressive episode. Supporting at-home remedies with professionally conducted therapy sessions can help to provide a solid foundation for healing.

How to beat depression without meds?

Establish a consistent daily routine filled with manageable tasks to instill a sense of accomplishment and boost your mood.
If you have the bandwidth, consider implementing self-care activities like practicing mindfulness, exercising regularly, adopting a nutritious diet, and avoiding substances that may negatively impact your mental health.
Connect with others in your community in person and online to solidify a foundational support system in your daily life.
Engage in talk therapy with a licensed mental health professional to discuss difficulties and build coping skills.

Depression is treatable, and you're not alone

Talk to a compassionate counselor

The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.

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