Therapy isn’t an option for everyone, especially those who do not have the means to pay $100-$350 per session. Many people do not have health insurance or insurance that will cover mental health. Even if you have insurance, you might have a huge deductible that will result in thousands of dollars in out-of-pocket costs before your insurance coverage kicks in. Or maybe you live in an area lacking in mental health providers or your work schedule won’t allow you to take time off to meet with someone once per week.
If you don’t have the means to pay the full rate, ask your therapist if they are willing to do a sliding scale or reduced rate or ask for recommendations in your area for providers who offer lower rates. Working with a therapist is preferable to trying to do it on your own. But if you can’t afford therapy, I recommend the following books to guide you in your pursuit of wellness (the following links are Amazon affiliate links).
General Mental Health
For the treatment of emotional disorders, such as panic disorder, social anxiety disorder, generalized anxiety disorder, posttraumatic stress disorder, obsessive compulsive disorder, and depression, this program includes exercises, homework assignments and self-assessment quizzes to help you address your problems and regulate your emotional experiences.
Anxiety
Stopping the Noise in Your Head : the New Way to Overcome Anxiety and Worry
Dr. Wilson uses unconventional strategies that work for overcoming anxiety, worry, OCD, panic, and phobias.
PTSD
Getting Unstuck from PTSD: Using Cognitive Processing Therapy to Guide Your Recovery
The gold-standard treatment for PTSD (posttraumatic stress disorder) is cognitive processing therapy (CPT). This workbook features step-by-step exercises, practical tools that you can download and print as needed, and empathic stories of people working toward recovery. CPT helps you reexamine unhelpful thoughts to make memories less painful and overwhelming and to help you get unstuck from the past.
Relationships
This science-based guide uses clear-cut steps and thought-provoking exercises to help couples who are frustrated by continual attempts to make each other change. Stop having the same fights over and over again.
Sex
Come As You Are: Revised and Updated: The Surprising New Science That Will Transform Your Sex Life
A research-backed approach to helping women create and sustain a sex life filled with confidence and joy. This guide teaches women that things like stress, mood, trust, and body image are central to a woman’s sexual wellbeing.
Healing from Narcissism
It’s Not You: Identifying and Healing from Narcissistic People
Dr. Ramani teaches you how to heal from narcissistic harm and protect yourself from future harm. It is possible to heal and even thrive after a narcissistic relationship. Stop blaming yourself, and stop trying to change the narcissistic person.
Parenting Challenges
Dr. Kazdin uses the most current research to help parents understand and correct everyday parenting problems, such as getting ready for school on time, expanding the palates of picky eaters, and limiting computer time.
OCD in Kids and Teens
Dr. John March’s eight-step program puts kids and teens in charge of talking back to OCD. Each chapter begins with a section that helps kids and teens focus on specific problems and develop skills they can use to tune out obsessions and resist compulsions. The pages that follow show parents how to be supportive without getting in the way.
Making Friends for Teens and Young Adults
The Science of Making Friends: Helping Socially Challenged Teens and Young Adults
A step-by-step guide for teens and young adults with social challenges on how to make and keep friends. Although this book is specifically written for those diagnosed with autism spectrum disorder, ADHD, bipolar, or other conditions, it is a helpful guide for any teen or young adult who struggles with making friends.
Cindy Donley is a Private Practice Consultant and Director of Operations for a group therapy practice in Virginia. If you are a therapist interested in starting your own private practice, contact Cindy for a free 30-minute consultation.