New Year, New You. 4 Free Ways to Boost Your Mental Health in 2025

Therapy is a key part of treating mental health issues like depression or anxiety. But what if you can’t afford it? Treatment can be expensive. Online therapy services, e.g. better help and talk space Making it cheaper, around $60 to $90 per session, but it’s still not within the budget of many people. Not to mention, therapists don’t always accept new patients.

Treatment will always be the gold standard, but circumstances may make it temporarily unachievable. This doesn’t mean your mental health will suffer. Read on to learn how simple wellness strategies can help you nourish your mental health without breaking the bank.

Plus, see how to do it naturally Treat depression and anxiety and what you can do Give yourself a sense of happiness Every day.

1. Use a mental health app to track daily progress

Mental health apps provide resources to people who would otherwise not have access to them. While they do not replace treatment and cannot diagnose a condition, mental health apps such as muddfit and sanvelo A great tool to use in your mental health journey. The best mental health apps will help you Relieve stress and anxiety and teach you how to manage symptoms in the future.

These apps offer a wide variety of content and built-in features.

Mental health apps can also remind you to check in with yourself. Most people send push notifications throughout the day, which can be used as an indicator to stop and assess how you’re feeling.

2. Implement cognitive behavioral therapy strategies on your own

cognitive behavioral therapy Usually used for treat depressionanxiety and addiction. CBT strategies and tools are designed to be taken outside of the therapy session and used in daily life.

it’s known self-directed therapy. Again, it’s not a replacement for traditional therapy with a professional, but it can supplement your mental health efforts when you’re unable to access talk therapy. This self-help strategy works best for people whose symptoms are moderate but do not interfere with daily tasks.

A systematic review of 33 studies found Self-help treatment can reduce Anxiety and depression. According to the review, the results of self-directed treatment were “moderate.” So people don’t feel 100% better, but they report feeling less anxious or depressed. If you are interested in self-directed treatment strategies to improve your mental health, we recommend checking out Association for Behavioral and Cognitive Therapy book list. The books on the list have received the “Seal of Honor.”

Common self-directed therapy techniques:

• journal: Writing down and reflecting on your thoughts and feelings can help you identify negative thoughts and behavior patterns. Once you realize this, you can take meaningful steps to make a change.
• Instructional courses: With self-directed therapy, you have to start somewhere. Coaching sessions can help you learn methods and strategies for day-to-day management. You can consult the National Alliance on Mental Illness Mental health education directory.
• Mental Health Apps: Many mental health apps use cognitive behavioral therapy techniques to Reduce anxiety and help control symptoms.

3. Stay connected with others

It’s important to connect with other people, especially those who have been through similar things. Research shows that connecting with others can provide Sense of meaning and purpose and reduce feelings of loneliness. Group therapy or support groups are often led by a mental health professional or group and can be low-cost or free. Whether it’s friends, family, or strangers, sharing your feelings and experiences is crucial.

You can also use Substance Abuse and Mental Health Services Administration website Find community resources near you.

Connecting with people isn’t the only thing that can help improve your mental health. pets and Animals can reduce stress and anxiety levels. Spend some time hanging out with your pets – play with your dog, cuddle your cat. If you don’t have pets, you can volunteer at a local animal shelter or humane society. Fostering or caring for a pet is also an option.

4. Practice mindfulness and meditation

Meditation dates back thousands of years, but in recent years it has become an extremely popular stress-relieving practice. Mindfulness can help you become more in tune with your feelings and thoughts, helping you manage your thoughts and emotions more effectively instead of being overwhelmed by them. Mindfulness using techniques such as meditation Breathwork can improve your mental health.

Mindfulness can help you Managing anxiety symptoms and other mental health disorders, by helping you Understand and cope with your feelings. Research shows meditation Can help reduce stress, relieve symptoms of depression or anxiety, and help you sleep. The focus is on mind-body integration, which can help you enhance your mental health.

You can also use Meditation apps to reduce stress and help maintain your mindfulness regimen. These free or low-cost apps are great for beginners.

Read more: Headspace Review: Get mindfulness, meditation, and more tools for just $5 a month

Other practical tips for improving your mental health without therapy

• exercise: Some mental health benefits are related to sportssuch as relieving anxiety or improving mood. Exercise also boosts your confidence and releases endorphins. You don’t have to jump straight into heavy lifting; any exercise will help.
• Go outside and bask in the sun: Sunlight increases serotonin in the brain, which improves mood. When you don’t get enough sunlight, your serotonin levels drop, causing seasonal affective disorder.
• Prioritize your sleep: Poor sleep and There is a greater risk of anxiety or depression, poor mood, and higher stress levels. Prioritize your sleep Stick to your bedtime routine – Do something relaxing to get ready for bed, aim for the same bedtime every night and turn off your screens.
• Take a step back from social media: Continued use of social media will increase symptoms of anxiety and depression. one digital detox If you compare yourself to others online or notice a decrease in your mental health, there may be something to it. Start by limiting your online time social media. Then, try to fill that time with things you enjoy or people you enjoy spending time with.

When should I see a therapist?

Self-directed therapy and happiness strategies are very helpful, but they are not the be-all and end-all of mental health. For people with serious conditions and symptoms, face-to-face interaction with a licensed therapist is critical.

The first thing you should do is check your insurance. Employer-provided insurance and Medicaid may cover screening, psychotherapy, and counseling. Your coverage will depend on your state and your health plan, but many plans include mental health coverage for in-network therapists.

Read more: How to find the best therapist near you

Your financial situation should not prevent you from getting the assistance you need. It may take some research on therapists and programs, but there are low-cost options.

• Sliding scale payment: Some therapists offer sliding fees—you pay what you can afford. Fees will be based on your income. Not all therapists offer this service, but many do.
• Low-cost or free services: Some therapists offer low-cost or free consultations for individual and group therapy. If you live near a college or university, the graduate school may offer free or discounted therapy sessions.
• Community Health Service Center: community mental health The center provides assistance to people in the surrounding area.
• Local and online support groups: Local organizations and volunteers in many areas offer support groups for issues such as grief and addiction. use List of mental health support groups in the United States Find the one that best suits your needs. You can participate in a Peer-led support groups Through the National Alliance on Mental Illness (NAMI).

Better for your mental health