Mental illness affects 1 in 5 adults in the US, yet only 20% of people living with mental illness receive treatment. A lack of affordable mental health care and long waiting lists for therapy appointments make it difficult for many to access the help they need.
Fortunately, there are alternative therapeutic options that can help enhance your mental health without counseling. Here are 5 affordable mental health options to boost your well-being:
5 Affordable Mental Health Options to Boost Your Well-being
Music Therapy
What is it: Music therapy is using music (of any genre) to address emotional, mental, or physical needs related to anxiety, depression, stress, etc.
What are the benefits: Music has a profound effect on us. In fact, our favorite songs can spark emotions, memories, and even physiological responses. Music has the ability to support our mental health by regulating our mood, reducing stress, and promoting calm, eliciting positive memories.
How to get started. Create a mental health playlist of some of your favorite songs that acknowledge your experiences and uplift you along the way. If you need a place to start, take a listen to the Minds Over Melanin Mental Health Playlist, Connect: You are not alone.
Physical Activity
What is it: Physical activity is any movement of the body for an indiscriminate amount of time.
What are the benefits: The mind and the body are connected. So, whatever is good for the body is also good for the mind. Physical activity reduces effects of stress on mind, improves your overall mood, enhances your sleep quality and daily energy level, and limits the impact of anxious and depressive experiences. A large 2018 study of 1.2 million Americans found that individuals who exercised experienced around 43% fewer days of poor mental health per month than those who did not exercise.
How to get started: Begin with a 5-minute stretch and gradually increase your activity level.
Journaling
What is it: Journaling is the act of writing (or typing) your thoughts and feelings.
What are the benefits: Journaling is a simple, yet effective tool to manage your emotional and mental health. Our thoughts and feelings can be overwhelming when they stay in our heads and getting them out in print can clarify them and reveal new insights. Furthermore, journaling can identify patterns of behavior such as triggers and negative thoughts, encourages self-vulnerability, and reduces stress from symptoms of depression and anxiety.
How to get started: There is no right or wrong way to journal, here are a few suggestions.
- Pick your style. Do you like to write, type, draw, or all of the above?
- Be still. Find a quite space free of distractions.
- Set a timer. Start your journaling time with five minutes and add on as needed.
- Be free. Write about whatever is on your mind. Consider a current event, a previous experience or a thought-provoking question.
Animal Support
What is it: Animal support is a therapeutic approach to establish an emotional connection with an animal to combat emotional or mental distress.
What are the benefits: According to research, pets can help reduce both physiological and mental stress, and improve anxiety levels.
How to get started: You can find a few suggestions below to begin your animal support connection if you do not have a pet.
- Volunteer: Contact a local animal shelter (e.g. Humane society). They are often looking for volunteers to help care for the animals.
- Pet Fostering: Pet fostering is providing temporary housing and care to animals until they are officially adopted by a permanent caregiver. If you want to have a pet without the long-term commitment, pet fostering is a great option.
- Pet sitting: Pet sitting is proving care (and possibly temporary housing) to a pet owned by a loved one. Pet sitting is typically short-term and can range from overnight to a few weeks. Pet sitting is another great option for animal connection without the long-term commitment.
Social Support
What is it: Social support is the emotional and mental resources provided by family and friends.
What are the benefits: Regular quality time with family, friends and loved ones decreases feeling of loneliness and increases overall emotional well-being. Furthermore, social support helps people cope with stress and reduces the effects of depression and anxiety.
How to get started: Schedule a monthly standing appointment to engage in varied social connection. In the first month it can be a phone call to a loved one and the following it can be shared meal or another bonding activity.
If you’re unable to commit to therapy or other treatments, these alternative therapeutic options can help enhance your mental health and well-being. By incorporating these practices into your daily routine, you can spring clean your mind and live a more fulfilling life.
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