Body · Mental health basics

Finding a therapist you can afford

Start with what you already have: your insurance's provider list, a school counseling center, or a free Employee Assistance Program at work. Marketplace plans must cover therapy, with limits no stricter than for medical care. No insurance? SAMHSA's free 24/7 helpline (1-800-662-4357) can point you to state-funded programs and sliding-scale clinics, and community health centers charge based on income. Ask five questions before you book.

Moderate30 min to startFree to search; visits varyChecked October 2, 2026

You'll need

Your insurance card, if you have one
A phone
The five questions below
A notes app to track who you called

What to know

If you have insurance, call the number on your card or use the insurer's app or website to find participating providers near you. Source: NIMH¹ Ask: "Which therapists near me are in network and taking new patients?"
Student? Check your school's health or counseling center. Source: NIMH¹ See Using campus counseling.
Working? Ask HR whether there's an Employee Assistance Program. An EAP is a free, confidential service your employer pays for, and it helps with mental health, drug or alcohol use, grief and trauma. Source: NIMH¹
No insurance or not enough? Call SAMHSA's National Helpline at 1-800-662-4357 (TTY 1-800-487-4889). It's free, confidential and open 24/7, in English and Spanish. If you're uninsured or underinsured, it refers you to your state office for state-funded treatment, and often to places that charge on a sliding fee scale or accept Medicaid. Source: SAMHSA²
Try a community health center. HRSA-funded health centers offer mental health care, adjust fees by income and family size, and serve everyone even if they can't pay. Source: HRSA⁴
See your primary care provider. They can do a first mental health screening and refer you to a social worker, psychologist or psychiatrist. Source: NIMH¹
Before you book, ask: What experience do you have with my issue? How do you usually treat it? How long might treatment last? Do you take my insurance? What will it cost Source: NIMH¹?

Watch out A therapist isn't a crisis line. If you're thinking about suicide or in emotional distress, call or text 988 any time. In a life-threatening situation, call 911 or go to the nearest ER. Source: NIMH¹

See it done

Video by Mental Health America Nonprofit

How to find a therapist

Watch on YouTube: How to find a therapist

2024 · Checked October 3, 2026

This is about finding a good fit. The low-cost places to look (campus counseling, an EAP, SAMHSA's helpline, community health centers) are in the steps.

Video won't load at school or work? No problem. Everything you need is in the steps; the video's just a bonus. Watch it on YouTube later.

If it doesn't work

First therapist not a fit? That's common. Treatment works best when the relationship works, so tell them, or look for someone else or another type of treatment. Source: NIMH¹
Rather text than call? Text your ZIP code to 435748 (HELP4U) for SAMHSA's referral service. It's English only. Source: SAMHSA²
Insurance limiting your visits more than your doctor visits? Marketplace plans must follow parity rules: copays, deductibles, visit limits and prior-authorization rules for mental health generally can't be stricter than for medical care. Source: HealthCare.gov³ Ask your plan for the rule in writing.
Worried a past diagnosis will block coverage? Marketplace plans can't deny you or charge more because of a pre-existing mental health or substance use condition. Source: HealthCare.gov³
On medication? Don't stop it without talking to your provider. Source: NIMH¹

Good to know

The details, if you want them. Tap a line to open it.

What Marketplace plans must cover

Therapy and counseling, inpatient mental health care and substance use treatment are essential health benefits. Plans can't set yearly or lifetime dollar limits on them. Source: HealthCare.gov³

Virtual counts

Treatment usually means therapy, in person or virtual, medication or both. Source: NIMH¹ Video visits can widen your options if few providers are nearby.

What SAMHSA's helpline is (and isn't)

Trained information specialists connect you with local treatment, support groups and community organizations. They don't provide counseling themselves, and they won't ask for personal information. Source: SAMHSA²

Other places to look

State and county health department websites list local services. Veterans can use the VA's provider locator, and the Veterans Crisis Line is 988, then press 1. Source: NIMH¹

A call script (made-up example)

"Hi, I'm looking for a therapist for anxiety. I have [plan name], and my member ID is ready. Are you in network and taking new patients? What's the copay per session? Do you offer evening or video appointments?" If they're not in network: "Do you have a sliding scale, or can you recommend someone who does?"

Take it with you

Printable card Download card (PDF)

Sources

National Institute of Mental Health Help for mental illnesses
Substance Abuse and Mental Health Services Administration SAMHSA's National Helpline
HealthCare.gov Mental health and substance abuse coverage
Health Resources and Services Administration What is a health center?

Lesson B8.2 · Last checked October 2, 2026 against the sources listed.

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