Money problems and mental health issues often go hand in hand. If you’re asking “How can I get help without spending money?” you’re not alone. Many people in California face this same problem. The good news? There are ways to get help even when your budget is small.

When money is tight, it can make mental health problems worse. And mental health problems can make it harder to work and earn money. In 2021, 35.3% of California adults who needed mental health care did not receive it due to financial constraints. This creates a tough cycle. But don’t give up. Help exists. You just need to know where to look.

Where Can I Find Free Mental Health Help?

California has many free mental health services. About 1 in 7 adults in California live with a mental illness and close to two-thirds of adults with mental illness do not get treatment. Most people don’t know these services exist. Here’s where to start:

County Services

• Every county in California offers mental health help
• You pay based on what you can afford
• Some counties have dozens of clinics to choose from
• Call your county’s mental health department to start

Community Health Centers

Community health centers in California offer mental health help along with regular medical care. These centers must help you even if you can’t pay. They adjust costs based on your income. Many speak different languages and understand the challenges people face.

California also has support groups through NAMI. These are free and run by people who understand mental health struggles. You’ll meet others going through similar problems.

Other Low-Cost Options

• Open Path therapy for $40-$70 per session ($30 with student interns, plus $65 one-time membership fee)
• College training clinics at UC Berkeley, UCLA, USC and Cal State schools

California faces a critical shortage of mental health providers. As of 2023, 160 million Americans live in areas with mental health professional shortages, with over 8,000 more professionals needed nationwide. San Diego County alone estimates that it needs an additional 8,100 behavioral health workers to meet current demand.

How Do I Find Help in My Community?

You don’t need to spend money to find support. Many places offer help that you might not expect.

Places That Offer Support

• Churches, temples and other faith groups (you don’t have to be a member)
• Cultural centers that understand your background
• Public libraries with support groups and quiet spaces
• Your workplace may have free counseling programs

Libraries are great places to start. Many have mental health workshops and support groups. Librarians can also help you find online resources and local services.

If you work, even part-time, ask about employee help programs. These give you free counseling sessions. Many people don’t know they have this benefit.

Building Your Support Network

1. Volunteer with local groups
2. Join walking clubs or book groups at libraries
3. Try community gardening
4. Teach a skill you know and learn from others

What Can I Do to Take Care of Myself When I Can’t Afford Therapy?

Taking care of yourself doesn’t have to cost money. Here are things that really work:

Free Ways to Feel Better

• Walk or hike in California’s parks (free and proven to help mood)
• Use meditation apps like Insight Timer (completely free)
• UCLA’s free mindfulness app and guided meditations
• Write in a journal (any notebook works)
• Practice gratitude (studies show this really helps)
• Get better sleep (costs nothing but helps a lot)

Regular Exercise

Exercise is one of the best things for mental health. Research shows that exercise improves mental health by reducing anxiety, depression and negative mood while improving self-esteem and cognitive function. Studies demonstrate that exercise can be as effective as antidepressant medication for treating mild to moderate depression. California has great weather and many free places to be active. State parks, beaches and community centers often have free outdoor gyms.

Weekly Meditation

Meditation and mindfulness practices cost nothing but time and can be learned through free apps or YouTube videos. Research shows that mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced psychological symptoms and emotional reactivity and improved behavioral regulation.

UCLA offers free mindfulness resources including a completely free app with guided meditations, weekly live sessions and educational content. Many California communities have free meditation groups in parks or community centers.

Simple Daily Habits

• Keep a regular schedule (even without expensive planners)
• Write down three good things each day
• Go to bed and wake up at the same time (sleep habits strongly impact mental health)
• Spend time outside every day

How Do I Use Public Health Services the Right Way?

Getting help from public mental health services takes patience. But the help is there if you know how to work with the system.

Tips for Getting Appointments

1. Ask about crisis services if you need help right away
2. Write down your symptoms and questions before you go
3. Ask about help paying for medications
4. Keep all your appointments, even when you feel better

Transportation Help

• Many counties offer medical transportation for Medi-Cal patients
• Call 2-1-1 for local transportation resources
• Rural areas: Look into Rural Transit Assistance Programs
• Ask about telehealth to reduce travel needs

Public health workers often have limited time. Being prepared helps you get the most from your visit. Don’t be afraid to ask questions about medication costs. Many drug companies have programs to help you pay less.

Follow up is important. Keep your appointments even when you’re feeling better. This prevents bigger problems later and helps you build a relationship with your care team.

How Can I Deal with Money Stress and Mental Health Problems?

Money problems make mental health worse. But dealing with money issues can help your mood too.

Breaking the Stress Cycle

• Make a simple budget (even with very little money)
• Get free help with money planning from nonprofit groups
• Apply for food help like CalFresh
• Call 2-1-1 for help with rent and utility bills

Food worry adds to mental health problems. California has many food programs. Food banks, CalFresh benefits and community meals can help. When you’re not worried about food—you can focus on feeling better.

Making a budget, even a simple one, helps you feel more in control. You can use free apps or just write it on paper. Knowing where your money goes can reduce anxiety.

Free Financial Help

• Nonprofit credit counseling agencies
• Food assistance programs
• Housing help programs
• Utility bill assistance

What Should I Do in a Mental Health Crisis?

If you’re in crisis—help is available no matter what. Never let money worries stop you from getting emergency help.

Crisis Help (All Free)

• Call 988 for the National Suicide Prevention Lifeline (24/7)
• Go to any hospital emergency room (they can’t turn you away)
• Call for mobile crisis teams that come to you
• Use warm lines when you need to talk but aren’t in danger

The 988 number connects you to trained counselors 24 hours a day. California has crisis teams that can come to your location. Hospital emergency rooms must help you even if you can’t pay.

New California Programs

California recently launched CARE Court, which helps people with untreated serious mental illness get services. Family members can petition the court for help. Also, Proposition 1 passed in 2024—providing $6.4 billion for new mental health treatment facilities and housing.

Mobile crisis teams work in many California counties. They come to where you are instead of making you travel. They can also connect you with ongoing help after the crisis.

How Can I Stay Stable Long-Term with Limited Money?

Mental health stability comes from consistency. You can create this even when money is tight.

Building Stability

• Keep regular daily routines
• Write down what helps you feel better
• Stay connected with supportive people
• Save small amounts when possible (even $10-20 helps your peace of mind)

Keep a simple record of what works for you. Write down helpful strategies, phone numbers and resources. This becomes your personal mental health toolkit.

Building tiny emergency funds helps more than you might think. Having any money saved—even $10, can reduce anxiety and give you a sense of control.

Your Stability Plan

• Same bedtime and wake time each day
• Regular contact with supportive friends or family
• List of helpful resources and phone numbers
• Small financial buffer when possible

Common Questions About Mental Health on a Budget

Can I really get free therapy in California?

Yes. County mental health departments, community health centers and college clinics offer free or very low-cost therapy. There may be waiting lists for completely free services.

What if I make too much for free services but can’t afford regular therapy?

Try Open Path for $40-$70 sessions ($30 with student interns, plus a one-time $65 membership fee) check your work benefits or look for group therapy which costs less than one-on-one sessions.

How do I know if I need emergency help?

If you’re thinking about hurting yourself or others or if you can’t function in daily life, get help right away. Call 988 or go to any emergency room.

Do online mental health tools really work?

They can help a lot when used regularly but they shouldn’t replace professional help for serious problems. Apps for meditation and mood tracking are proven to help.

What’s the difference between crisis lines and warm lines?

Crisis lines like 988 are for emergencies. Warm lines are for when you need to talk to someone but aren’t in immediate danger. Both are free.

Your mental health matters no matter how much money you have. Help exists. Support is out there. With patience and knowing where to look—you can build better mental health even when money is tight. Take it one day at a time. Small steps forward are still progress worth celebrating.

Authored By

Shebna N Osanmoh I, PMHNP-BC

June 16, 2025

Shebna N Osanmoh is a board-certified Psychiatric Mental Health Nurse Practitioner with extensive experience across the mental health spectrum. Holding a Master’s in Psychiatric/Mental Health Nursing from Walden University, Shebna provides compassionate, culturally sensitive care for a wide range of mental health conditions, emphasizing holistic and individualized treatment approaches to support patients in their wellness journey.