Too Busy or Can’t Afford Therapy Right Now? Here’s What to Do

Let’s just be honest: therapy can be expensive. And even when it’s accessible, life has a way of getting in the way — a packed schedule, a job change, a move, kids, all of the above. Right now, with the cost of everything going up and people’s plates fuller than ever, a lot of people are going longer stretches without regular therapy. That’s real, and it’s understandable.

But here’s the thing. Taking care of your mental health doesn’t have to stop just because your sessions do. There are small, genuinely helpful things you can do to stay grounded while you’re in between sessions.

Here’s what I actually tell my clients:

1. Write It Down

You don’t have to be a “journaling person” to benefit from putting your thoughts on paper. Even just jotting down what’s been weighing on you… what happened, how you felt, what you’re still carrying… can help you process it instead of just circling it in your head. Bonus: when you do get back to therapy, you’ll already know exactly what you want to talk about.

2. Track Your Mood

This one sounds simple, but it’s powerful. Noticing patterns in how you feel like your energy, your emotions, and how you slept can tell you a lot about what’s working and what’s not. It’s especially useful if you’re navigating big hormonal shifts (hello, perimenopause), stress cycles, or just trying to figure out why some weeks feel so much harder than others.

3. Get Outside

I know, I know. But I’d be doing you a disservice if I didn’t say it. Getting some sunlight every day, even just sitting outside with your coffee, does something real for your nervous system. Vitamin D, fresh air, a few minutes away from a screen. It doesn’t have to be a hike or 10,000 steps to count. Just walking to the mailbox makes a difference.

4. Stay Connected

Isolation is one of the quietest and quickest ways mental health declines. When life gets hard, we often pull away from the people who could actually help. Make a point to spend time with the people you trust, whether a friend, a family member, or your community. It doesn’t have to be a deep conversation. Just don’t disappear.

5. Move Your Body

Again, not asking you to run a marathon. Stretching counts. A walk around the block counts. Even just getting up and moving for a few minutes counts. Physical movement is one of the most accessible tools we have for regulating our mood, and you don’t need a gym membership to do it.

6. Use the Coping Skills You Already Have

If you’ve done any therapy at all, you probably have a few tools in your back pocket — breathing techniques, grounding exercises, a way you’ve learned to talk yourself down when things get hard. Now’s the time to actually put them to use. They don’t just work in a therapist’s office.

7. Do One Pleasant Thing Every Day

This one might sound like the Kindergarten of self-care. It’s not. Intentionally giving yourself something to look forward to whether big or small is a meaningful act of self-care. It doesn’t have to be elaborate. A good cup of coffee. A show you love. A conversation with someone who makes you laugh. Whatever it is, make space for it.

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A Note Before You Go

These aren’t replacements for therapy. I want to be honest with you about that. If you’re struggling, please know that support is out there and you deserve access to it. Many therapists (including me) offer sliding scale rates, and there are community mental health resources worth exploring if cost is the barrier.

But in the meantime? You are not without options. Small, consistent acts of self-care matter more than you think.

If you’re ready to get back into therapy or explore whether we’d be a good fit, I’d love to connect. You can reach me through the contact form at reisecounseling.com.