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What is online therapy?
“Online therapy is an opportunity to meet with your therapist online, using a HIPAA compliant platform,” says Dr. Tracy W. Lowenthal, a licensed clinical psychologist in California.
Also known as telemental healthcare, it’s often done over a messaging app, video chat, or even the phone.
Because online therapy is accessible through an internet connection and a device, Marilyn Denovish, a multidisciplinary therapist, says that “online therapy can be as effective, and sometimes even more effective than, traditional face-to-face services.”
This is because people might find it easier to open up to a therapist when they can talk with them from the comfort of their home.
How much can free online therapy cost?
You can find free or low cost therapy through social services, nonprofits, universities, financial assistance programs, and employee assistance programs.
The average cost of an hour-long therapy appointment can range from about $65 to $250, depending on your therapist’s training, experience, and location.
Can free online therapy help?
Various studies show that free online therapy can be just as good (or even better) than traditional types of therapy. It all depends on how well your therapist and treatment strategy suits your needs.
For example, a 2020 study by the Journal of American College Health centered around goalsetting and finding solutions to problems found that both in-person and online therapy reduced anxiety equally.
So, depending on the person and circumstances, using online therapy services like 7 Cups and ReGain can be quite effective.
What can free online therapy help with?
Free online therapy can help with certain conditions and feelings, such as:
- stress
- anxiety
- relationship issues
- minor depression
However, it’s important to keep in mind that these types of services are not ideal for emergency situations or more serious situations, like addiction or eating disorders. Additionally, some conditions may warrant medication, in-person discussions, or group therapy.
How we chose the best affordable therapy services
We selected each free or low cost online therapy service based on key features to ensure the mental health support offered is:
- secure
- affordable
- reliable
- appropriately credentialed
We also considered how long you need to wait for an appointment, whether the service offers 24/7 support, and if the service offers video and phone chat, live chat, and text messaging.
How to choose an online therapy service
It’s important to consider your mental health needs when choosing an online therapy service. Factors like service cost, insurance coverage, and appointment types offered (chat, video, or phone call) will help you determine the online therapy service that fits your personal needs and lifestyle.
A comparison of the best free and affordable online therapy services
Therapy servicePriceAppointment typeAccepts insuranceSame-day appointments or on-demand messaging7 Cupsfree to chat with volunteer listeners and $150 per month to talk with a professionalchatnoyesDoctor on Demandtherapy ranges from $129–$179, initial psychiatrist appointments cost $299, and 15-minute follow-ups are $129videoyesnoReGainfree 1-week trial, then from $60 per weekchat
video
phonenoyesTherapy Aidfree to $50 per sessionvideoN/AnoBlissfree N/A N/A N/AOnline-Therapy.com$50–$110 a week depending on your planlive chat
messagesnoon-demanding messagingCrisis Text LinefreeN/A (available to use in the case of crisis situations)N/Aon-demand messaging
When to see an in-person therapist
If you prefer more intimacy or are dealing with serious issues that require exposure therapy or many in-depth discussions (like those relating to addiction, eating disorders, or severe depression), you may want to think about seeing a therapist in person.
With that being said, everyone is different and this will be a matter of personal preference. If you have quicker access to an online therapist, you might want to start off this way and then switch to in-person if it suits you better overall.
Frequently asked questions
What are the benefits of online therapy?
- Accessibility. Anyone with an internet connection can participate in online therapy.
- Time efficiency. Online therapy and counseling eliminates travel time between appointments or support group meetings. You can also mold it to your schedule and don’t have to call out sick to work to make it to your appointment.
- Cost effectiveness. Online therapy can be cheaper than in-person visits, and most health insurances cover part of the cost.
- Eliminates geographical barriers. If your ideal therapist resides in another state or country, you can still get treatment with them as long as they’re licensed in the state you live in.
- Comfort. Some people might find it easier to open up to a therapist when they’re in the privacy and comfort of their own home.
- Safety. With the ongoing COVID-19 pandemic, telehealth eliminates the risk of potential exposure.
Can therapy really be free?
A number of online services offer free or reduced cost therapy. Sometimes these free services will be run by peer counselors or coaches, but require payment to work directly with licensed mental health professionals. Additionally, certain online services may be covered by some insurance plans or EAPs.
Also, a number of mental health organizations, including SAMHSA and NAMI, can provide free peer counseling over their hotlines or connect you with a free or low cost online therapist.
Who might be a good candidate for online therapy?
Anyone who is willing to listen, focus, and commit to bettering their mental health may benefit from online therapy. However, online therapy is not useful for helping to manage all conditions.
A 2013 review revealed that people with depression, post-traumatic stress disorder (PTSD), and substance use disorders can thrive in online therapy. Online therapy is also a great option if you are having trouble finding a therapist near you that suits your needs.
However, someone with a mental health condition that needs more direct management, such as schizophrenia or psychosis, might need immediate, face-to-face intervention. Online therapy might not be helpful for people with schizophrenia, because it may exacerbate the feeling of being secretly watched.
Additionally, if you or someone you know is experiencing significant suicidal ideation, in-person therapy might be a better choice.
If you’re thinking about hurting yourself or somebody else, please find confidential support by calling the National Suicide Prevention Lifeline at 800-273-8255. You can also call 911 or your local emergency services number, or visit the nearest emergency room.
You can find information about additional mental health resources here.
Takeaway
Managing your mental health doesn’t have to be time-consuming or expensive.
There are various online therapy platforms that can help you find support groups or licensed therapists, who can teach you how to manage anxiety, depression, PTSD, and other mental health conditions for free or a very low cost.
We do the research so you can find trusted products for your health and wellness.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:
Psych Central only shows you brands and products that we stand behind.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
We’re here to help. While we do want to emphasize that online therapy with a trained mental health professional is rarely free, our eight picks for free mental health services can make it easier to find the support you need.
You may know that trained therapists can offer help with managing mental health symptoms and other types of emotional distress. But what happens when you can’t afford therapy ? What if the very concerns fueling your distress relate to your financial situation?
Yet it’s also very human to need a little extra support when navigating emotional pain, whether it relates to a recent breakup, personal setback, loss, or anything else.
Life can pose plenty of challenges, and moments of distress make up part of the human experience.
You deserve support even when your budget limits your options. These 8 services can make it easier to find help at no cost to you.
Research from 2017 looked at results from 25 studies and concluded that telemental healthcare was “effective and adaptable.” The authors also noted that online therapy tends to be less expensive than in-person treatment.
Many experts consider online therapy an effective approach that increases access to care and helps decrease stigma associated with mental health treatment.
Online therapy works in much the same way as face-to-face therapy. The main difference is that sessions happen online, over secure video chat, instead of in a therapist’s office. In other words, you receive therapy at home, without needing to travel or rearrange your schedule.
If you want to jump directly to the sections for each platform, you can click the links below.
In our search for the best free and low cost teletherapy options, we kept the following factors in mind:
Best for depression support
- Price: free
- Therapy or support? Support
- Format: online
- Available nationwide? Yes
- Insurance accepted? n/a
This free program from the Canadian nonprofit Centre for Interactive Mental Health Solutions is based on principles of cognitive behavioral therapy (CBT). The American Psychological Association supports CBT as an effective treatment for depression and other mental health concerns.
Though it was created by a Canadian organization, the program is available to everyone, anywhere.
In eight interactive sessions, you’ll learn new techniques to help track and manage changes in your mood and emotions, along with strategies to help create positive change. These lessons are self-guided, so you can work at your own pace, whenever you have time.
Why we chose it
Bliss is a very helpful tool if you’re looking for a private, self-paced program. As you work your way through the curriculum, you’ll learn cognitive and behavioral techniques to help you improve your mood on a daily basis.
What we like
- self-paced and easy to navigate
- based on research-backed CBT principles
- anonymous and secure
What to look out for
- lack of professional help and human interaction
- not a crisis line
Best for teens
- Price: free chat support for teens; therapy for $150 per month for ages 18+
- Therapy or support? Free support; therapy for a fee
- Format: online
- Available nationwide? Yes
- Insurance accepted? no
Venting your feelings can really make a difference, so sometimes, opening up about what’s causing you difficulties is enough to get some relief.
At 7 Cups, you’ll find trained volunteers ready to provide a listening ear and offer confidential emotional support, no matter what you’re going through.
While people of all ages can find support and self-help resources at 7 Cups, the service offers free dedicated chat rooms and community support forums for teens ages 13 to 17.
As a teen, you can connect with a trained volunteer, called a “listener.” Though these listeners don’t offer licensed therapy, talking with them could still prove beneficial.
If you’re over 18 years old, you can also use 7 Cups to get help from a licensed therapist for $150 per month.
Why we chose it
7 Cups is unique in that teens can reach out to a trained listener at any time just to chat or vent.
What we like
- 24/7 free support from trained listeners in anonymous one-on-one chat rooms
- reviewed and supported by peer-reviewed publications
- high user ratings
What to look out for
- listeners are not professional therapists
- not a crisis line
- some listeners may be more helpful than others
Best for a crisis
- Price: free
- Therapy or support? Support
- Format: text; app
- Available nationwide? Yes
- Insurance accepted? n/a
An emotional or mental health crisis can look very different from person to person. You may think about self-harm, experience suicidal thoughts, or feel overwhelmed by painful emotions.
These intense feelings often make it difficult to focus on anything else.
Texting the Crisis Text Line connects you with a trained counselor who will listen without judgment and help you explore strategies to cope with distress and stay safe.
This service isn’t therapy, and crisis counselors won’t give advice, but they can offer resources to make your next steps easier.
Why we chose it
The Crisis Text Line offers immediate help during a mental health crisis.
What we like
- available 24/7 through text, Whatsapp, and Facebook
- trained crisis counselor receives your text and responds
What to look out for
- not a form of therapy
- available only in the United States but affiliate services available in Canada, the United Kingdom, and Ireland
If you need support right now, text HOME to the Crisis Text Line at 741741.
Best for addiction
- Price: free
- Therapy or support? Support
- Format: video
- Available nationwide? Yes
- Insurance accepted? n/a
Research from 2020 suggests the 12-step program of Alcoholics Anonymous (AA) is the most effective treatment for alcohol use disorders.
If you’re seeking support for addressing substance use, you might already have some familiarity with AA and related 12-step programs like Narcotics Anonymous.
What you may not know, though, is that you can access virtual meetings online. Meetings are always free, and they happen frequently throughout the day. If 12-step programs aren’t for you, SMART Recovery offers an alternative approach to free online support for addiction.
Why we chose it
For those on the path to sobriety, these convenient meetings offer a sense of community and accountability from the comfort of home.
What we like
- open to anyone — the only requirement is a desire to be sober
- frequent and available to people around the world
- convenient for those who may find it difficult to attend in-person AA meetings
What to look out for
- lacks the personal contact of in-person AA meetings
- meetings held at specific times, so you need to find one that fits your schedule
If you’re interested in learning more, you can check out AA’s free Meeting Guide app for iPhone or Android.
Best for Women and Nonbinary Folks of Color
- Price: free and subsidized
- Therapy or support? Therapy
- Format: phone; video
- Available nationwide? May not be available in some states
- Insurance accepted? not applicable for initiative
If you’re a Woman of Color or Nonbinary Person of Color living in the United States, DRK Beauty Healing can help you connect with a licensed mental health professional in your state for free therapy sessions.
You can choose your own therapist by searching the directory, but therapists may not be available in all states. In most cases, participating clinicians will offer a minimum of five free sessions.
While your clinician may not strictly be an online therapist, all sessions will take place online during the COVID-19 pandemic.
Why we chose it
DRK Beauty Healing offers a unique opportunity for Women and Nonbinary Folks of Color to access free teletherapy sessions with licensed clinicians.
What we like
- open to any Woman and Nonbinary Folks of Color; others, including LGBTQIA+ folks, may also apply
- no additional fees for the first five therapy sessions.
- all clinicians licensed or working under the supervision of a licensed clinician
What to look out for
- clinicians with various professional backgrounds and areas of specialty (therapists, counselors, clinical social workers, psychologists, psychiatrists, etc.)
- clinicians may not be available in all states
Best online therapy with a free trial
- Price: free trial (7 days); $99 a month
- Therapy or support? Therapy
- Format: phone; video
- Available nationwide? Yes
- Insurance accepted? No
While Rethink My Therapy costs $99 a month for unlimited phone or video appointments, you can try out the service with a 7-day trial period.
Therapists at Rethink My Therapy can help you manage a number of mental health concerns, including:
You can also get support for relationship and family issues.
Why we chose it
Rethink My Therapy is a very convenient, low cost option for people seeking teletherapy with a licensed clinician.
What we like
- free 7-day trial with a licensed clinician
- initial mental health screening to determine your needs
What to look out for
- regular services starting at $99 per month (after 7-day free trial)
- appointments are scheduled and may require a wait of up to 7 days
Best for essential workers
- Price: free or low fee
- Therapy or support? Therapy
- Format: online
- Available nationwide? Yes
- Insurance accepted? Yes
This service connects essential workers and people affected by disasters and other crises with free or pay-what-you-can mental health support. The website also provides links to other resources for affordable or free therapy.
If you qualify for the service, you’ll receive up to four free or low cost sessions with a therapist of your choice. Therapists may offer telehealth or in-person therapy.
Why we chose it
Therapy Aid Coalition is unique in that it’s specifically focused on supporting essential workers throughout the United States. For instance, at the time of writing, it’s serving:
- U.S. essential workers impacted by the COVID-19 pandemic
It also sometimes supports people impacted by natural disasters and crises. For example, in the past it served:
- those displaced by the California and Colorado wildfires
- those impacted by the King Soopers supermarket shooting in Boulder, Colorado
What we like
- thousands of participating therapists in all 50 states
- short-term free and low fee services
What to look out for
- serves those affected by specific disasters only; you can check the site for the latest criteria
- not a disaster crisis line
- certain clinicians may not offer free services (but many have very low short-term rates)
Best for postpartum depression support
- Price: free
- Therapy or support? Support
- Format: online; phone
- Available nationwide? Yes
- Insurance accepted? n/a
Postpartum depression affects about 6.5% to 20% of women who’ve recently given birth, as well as 8% to 10% of fathers.
Postpartum Support International (PSI) not only offers helpful resources, tools, and articles for people experiencing postpartum depression, but also peer-to-peer support groups and group calls with licensed mental health professionals.
Why we chose it
All of PSI’s resources, including the group calls with a licensed mental health professional, are free to use. Peer-to-peer support is available as well.
What we like
- offers phone group sessions for women and men
- directory of postpartum mental health professionals in the United States, United Kingdom, Australia, and Canada
- 24/7 helpline
- plenty of free resources
What to look out for
- helpline volunteers are not licensed professionals and cannot offer support in a crisis
- some support groups are led by trained facilitators not licensed professionals
