I think I need therapy but cannot afford 200 dollars per session. What are my options?

I’m sorry you’re dealing with this — there are many lower-cost options. Below are practical paths and named services so you can find help that fits your budget.

1. Use insurance or an Employee Assistance Program (EAP)

• If you have health insurance, check the behavioral-health/mental-health directory — copays are often far lower than $200. Call your insurer if you’re not sure what’s covered.
• If your employer offers an EAP, it usually provides several free short-term counseling sessions.

1. Low-cost/sliding‑scale therapy networks

• Open Path Psychotherapy Collective — connects clients with therapists who offer reduced rates (commonly $30–$60 per session).
• Community mental health centers / Federally Qualified Health Centers (FQHCs) — offer sliding-scale or income-based rates; search “community mental health center [your city].”
• University or training clinics (psychology, social work, counseling programs) — supervised trainees typically charge much less (often $20–$60 per session).

1. Lower-cost online therapy and apps

• BetterHelp and Talkspace — subscription teletherapy that is often cheaper than traditional private-pay hourly rates (pricing varies; typically billed weekly or monthly).
• 7 Cups — free peer support and optional paid therapy; good for immediate nonclinical listening.
• Woebot and similar CBT-based apps — lower-cost chat-based tools for skill-building and mood support.

1. Group therapy and support groups

• Group therapy sessions are usually much cheaper than one-on-one therapy.
• Peer support groups (NAMI, DBSA, AA/SMART Recovery, local support groups) are free or low-cost and can provide regular support and resources.

1. Free or very low-cost resources

• Crisis resources: If you are in immediate danger or thinking about harming yourself, call emergency services or the 988 Suicide & Crisis Lifeline (U.S.) right away.
• SAMHSA treatment locator, NAMI, and local United Way 2-1-1 can help you find free/low-cost services in your area.
• Self-guided CBT programs and reputable self-help workbooks (CBT-based books, MoodGYM and other online CBT courses) can supplement therapy affordably.

1. Practical tips for lowering cost

• Ask therapists directly if they offer a sliding scale, reduced-rate slots, or a short-term plan.
• Consider fewer sessions per month (eg, every other week) to reduce cost while keeping continuity.
• Negotiate or ask for a lower-fee introductory session; some clinicians reserve a limited number of low-fee slots or pro‑bono hours.

Quick next steps

1. Check your insurance/EAP for mental-health benefits.
2. Search Open Path and PsychologyToday.com (filter for sliding scale) and call nearby university clinics.
3. If you want online options, compare BetterHelp, Talkspace, 7 Cups, and CBT apps for price and format.
4. If you’re in crisis, call 988 (U.S.) or local emergency services now.

If you tell me your country/city or whether you have insurance, I can suggest specific local clinics and exact next steps.