New year, new you. 4 free ways to improve your mental health in 2025

Therapy is a critical part of treating mental health problems such as depression or anxiety. But what if you can’t afford it? Therapy can be expensive. Online therapy services such as BetterHelp and Space for conversations made it more affordable, around $60 to $90 per session, but that’s still out of the budget for many people. Not to mention that therapists don’t always accept new patients.

Therapy will always be the gold standard, but circumstances may make it temporarily unavailable. That doesn’t mean your mental health has to suffer. Read on to see how simple wellness strategies can help you nurture your mental health without breaking the bank.

Also, see how to naturally treat depression and anxiety and ways you can give yourself a boost of happiness every day.

1. Use mental health apps to track daily progress

Mental health apps offer resources to people who might not otherwise be able to get them. Although they are not a substitute for therapy and cannot diagnose conditions, mental health apps like Moodfit and Sanvelo are great tools to use on your mental health journey. The best apps for mental health will help you relieve stress and anxiety and will teach you how to manage symptoms in the future.

There is a wide variety in what these apps offer and the built-in features. Many offer a great catalog of educational resources to help you learn about the conditions and adapt coping strategies to manage them on a daily basis.

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

2. Apply cognitive behavioral therapy strategies on your own

Cognitive behavioral therapy usually used for treatment of depressionanxiety and addiction. CBT strategies and tools are designed to be taken outside of therapy sessions and used in everyday life.

It’s called self-directed therapy. Again, this is not a substitute for traditional therapy with a professional, but it can supplement your mental health efforts when you don’t have access to talk therapy. This self-help strategy is best reserved for those with moderate symptoms that do not affect daily tasks.

A systematic review of 33 studies found that self-help treatments may decrease anxiety and depression. The results of self-directed therapy are “moderate,” according to the review. So people don’t feel 100% better, but they report feeling less anxious or depressed. If you are interested in self-directed therapy strategies to improve your mental well-being, we encourage you to check out Association for Behavioral and Cognitive Therapies Book List. The books on the list have received a “Seal of Merit”.

Common self-directed therapy techniques:

• Keeping a diary: Writing down your thoughts and feelings and reflecting on them can help you identify negative thoughts and behavior patterns. Once you are aware, you can take meaningful steps toward making changes.
• Guided courses: In self-directed therapy, you have to start somewhere. Guided courses can help you learn methods and tactics 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 reduces anxiety and helps manage symptoms.

3. Keep in touch with others

It’s important to connect with other people, especially those who are experiencing similar things. Studies show that connecting with others can provide a a sense of meaning and purpose and a reduction in loneliness. Group therapy or support groups are usually led by a mental health professional or group leader and can be inexpensive or free. Whether it’s with friends, family or strangers, sharing your feelings and experiences is essential.

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

Relationships aren’t the only things that can help improve your mental health. Pets and animals can reduce stress and anxiety levels. Take some time to hang out with your pet – play with your dog, cuddle your cat. If you don’t have a pet, you can volunteer at a local animal shelter or humane society. Raising or watching pets is also an option.

4. Practice mindfulness and meditation

Meditation has a history dating back thousands of years, but in the last few years it has become an extremely popular practice for stress relief. Mindfulness helps you become more attuned to what you’re feeling and thinking, which helps you manage your thoughts and emotions more effectively instead of being overwhelmed by them. Mindfulness uses techniques such as meditation and breathing to improve your mental health.

Mindfulness can help manage anxiety symptoms and other mental health disorders by helping you understand and deal with what you feel. Studies show that meditation it can help reduce stress, relieve symptoms of depression or anxiety, and help you sleep. The focus is on the integration of mind and body, which can help you improve your mental well-being.

You can also use meditation apps to reduce stress and help maintain your attention mode. These free or cheap apps are great for beginners.

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

Other practical tips for improving your mental health without therapy

• Exercise: It has several mental health benefits exercise relatedsuch as relieving anxiety or improving your mood. Exercise can also boost your confidence and release endorphins. You don’t have to jump right into lifting weights; any exercise can help.
• Get outside and soak up the sun: Sunlight increases serotonin in the brain, which can improve your mood. When you don’t get enough sun, serotonin levels drop, leading to seasonal affective disorder.
• Prioritize your sleep: Poor sleep is associated with greater risk of anxiety or depression, low mood and higher stress levels. Prioritize your sleep sticking to your bedtime routine — get ready for bed by doing something relaxing, aim for the same bedtime every night, and turn off your screens.
• Take a step back from social media: Constant use of social media can increase symptoms of anxiety and depression. A digital detox it may be warranted if you compare yourself to others online or notice a decline in your mental health. Start by limiting your time social media. Then try to fill that time with things you like or people you enjoy spending time with.

When should I see a therapist?

Self-directed therapy and wellness tactics are extremely helpful, but they are not the be-all and end-all of mental health. Face-to-face time with a licensed therapist is essential for those with severe conditions and symptoms.

The first thing you should do is check your insurance. Employer-provided insurance and Medicaid may cover examinations, psychotherapy, and counseling. Your insurance coverage will depend on your condition 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 finances shouldn’t stop you from getting the help you need. It may take some research into therapists and programs, but there are low-cost options.

• Sliding scale payments: Some therapists offer sliding scale fees – you pay what you can afford. Expenses will be based on your income. Not all therapists offer this, but many do.
• Cheap or free services: Some therapists offer low-cost or free consultations for individual and group sessions. If you live near a college or university, the graduate department may offer free or discounted therapy sessions.
• Municipal health centers: Community Mental Health centers help those in surrounding areas.
• Local and online support groups: Local organizations and volunteers in many areas offer support groups for things like grief and addiction. Use it Mental Health America list of support groups to find the one that best suits your needs. You can participate in a peer-led support group through the National Alliance on Mental Illness (NAMI).

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