[USER]

What are some frugal/free things I can do to manage my mental health?

Therapy and treatment is getting expensive.

And yes, this is with health insurance.

[Brenda]

Get outside in the sunshine and fresh air. My dtr says going for walks outside helps her more than any therapy she ever had.

During the winter she has a special light she uses that mimics the benefits of sunshine.

I can confirm she is much happier after a walk outside.

[Gigi]

Daily devotional. Walks in nature, exercise. Pamper day like a pedi. Journaling too.

[Aurora]

5-10 minute meditation or affirmations, journal that includes 5 things you are grateful for (could be morning or evening or middle of the day), 20-30 minutes of exercise / walking

[North]

AN APP! omg it is really helpful
It’s called How We Feel. It has a place to define the feelings like an emotions wheel but better.

Then you can write about it, answer questions about it take pictures, record sleep, exercise, where you were, who was with you what you were doing, etc.

You can share your feeling with a friend or the whole entry. You can even have mixed feelings.

There are suggestions and therapies in there.

Also, videos about emotional regulation etc which you unlock after a number of entries.

It’s a bigger app than it seems at first. It’s like having a therapist in my pocket sometimes between sessions

[Canyonn]

I’d still go the therapy route even with your copay. This is your mental health.

It’s not something to mess with.

[Christine]

Exercise is as effective as SSRI.
Walks in nature.
Healthy foods.

[McKenna]

Forced sunshine time, I really like the mind over mood workbook and I like other workbook style things.

I feel like I can last longer between sessions doing the books on my own and I write down what I want to talk about when I go so I’m not so anxious about not forgetting anything

[Nadine]

Spread out the sessions, dont quit treatment all together.
To add to other ideas I find the self care is huge for my mental wellbeing – keeping up with things like doing my nails (done myself most of the time), make sure I’m clean and feel good in my clothes and hair done before I face the day; I also declutter and tidy my house often because visitual clutter contributes mental clutter; I also highly recommended seeking higher education/learning new skills – take the time to read about things that interest you, learn how to do diy projects, learn any kind of art.

There’s joy in learning and mastering a skill and it will also help you find a community of like-minded, motivated people to spend your time with.

[Marissa]

I find having my place clean as possible makes a big difference.

When I clean my carpets hooo man I feel great.

[Dee]

When I got my cat, my mental health immediately began to improve. Pets are not cheap–even a healthy pet needs vet checkups, food, litter, toys, etc.

But it’s worth every penny.

[Jennifer]

I’m a therapist… The recommendations people have already made are spot on!

The barriers that people tend to run into is that when we are depressed, we often don’t feel like exercising or meditation, journaling, etc.

Self care can feel overwhelming. Sometimes what can be helpful is to make tiny changes that build on each other.

For example, if you don’t feel like exercising, just put your sneakers on. Or tell yourself you only need to walk for 5 minutes.

You may decide at 5 minutes to just keep going, or you may not. But you got your blood and endorphins moving!

The calm app is good (free version).

There are tons of free guided meditations on YouTube. There is also an app called Loóna that has a free version that offers relaxing stories, sounds, music, etc.

Good luck!

[Kaye]

Sunshine makes a real difference. Also read that getting into the shower every day is a big help.

[Beverly]

If your physical health allows, follow YouTube yoga or workout videos.

Even 5-10min can help Journaling may help as well?

[Melinda]

Do you have an EAP at work? They can sometimes get you a few extra sessions for free. My employer also gave us access to a mental health app that normally has a subscription fee

Are there any support groups in your area?

Are you part of a religious community? Most have outreach programs that might help.

Also try calling 211. They should have listings for most programs available in the area

[Melissa]

See if there are some free attractions around your area that you would enjoy. Have a little day just for yourself or an afternoon.

It’s not a therapist but it can be therapeutical.

[Grace]

They say doctors in Japan recommend the outdoors in nature for therapy. Also do some grounding. Walk on the grass barefoot for a while or sit with your feet in the grass. I struggle, too.

I know where you’re coming from. It’s sucks. I make myself a list of things to do and even if I only get two things done, it helps me feel accomplished.

Then it gives me something to look forward to the next day. I also have a cat that helps me.

He loves to cuddle up to me. Just petting him helps to relax me. I don’t really have any hobbies and most days, no desire to do anything.

My life partner/fiancé died eight months ago and we did everything together. He was/is my entire world.

It’s scary how much we put into other people to bring us happiness. I never knew that until he passed.

I’m learning a lot about myself.

Hang in there. Each day brings new circumstances and the chance to have a better day than the one before it.

[Brin]

Hey! I have MDD and have been dealing with it since 2020 (probably had it for longer but I suddenly got a lot of free time once I graduated college and could linger with my thoughts).

Biggest thing I noticed that helped was maintaining a routine.

So, if I can do some form of exercise (gym, running, getting 10k steps, etc.) I always feel better about myself.

When that doesn’t help, I turn into my hobbies to relieve stress. Journaling also helps a lot as well as talking to a friend or family.

Biggest thing is that therapists are like common sense filters. Like, giving you a way to rethink negative thoughts about yourself.

[Teri]

These things help me tremendously: 1. Keeping a set schedule.

2. Eating high protein and low carb.

3. Walking outside in the sunshine every single day for 90 min. I split it up to make it easier.

4. Having a dog.

5. Planning little (free) day trips twice a month at state parks.

I take a picnic and just walk and take in the sights. Sometimes I take my husband, sometimes daughter.

6. Go to church as often as I can bc they are a great support group, and I have very few family members left.

7. Make a point to help someone else at least once a week. Just offering to help someone out at work, offering to pick up something for someone.

Just a little something to make someone else’s day a bit easier.

8. Last but not least, remembering to put God first.

[Sara]

Make sure you are not vitamin D deficient. I live in a northern state, and I have to take vitamin D year-round.

Otherwise, my levels dropped.

There is a known correlation between vitamin D deficiency and depression.

[Sarah]

I’d recommend taking some time to go over your nutrition and make sure you’re getting enough vitamins and minerals.

There are certain nutrients that are scientifically proven to boost your neurotransmitters, like selenium and omega3 fatty acids.

Salmon, walnuts, spinach, etc are all great for the old noggin.

I’ve dived way down into the nutrition rabbit hole, it’s very interesting!

[Author]

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