Getting help: therapy, free and low-cost options

Asking for help can feel like one more hard thing when you're already worn out. It can also feel strange to seek help for "just" loneliness. But loneliness is real pain, and it often comes with low mood, anxiety, poor sleep or grief. Getting support is a sign of strength, not failure.

Many people go without care. In the U.S., only about 50.6%U.S. adults with any mental illness who received treatment in the past year (2022)As of December 31, 2022.About half. The rest did not get any mental health treatment that year.Source: National Institute of Mental Health: Mental Illness statistics (from SAMHSA's 2022 National Survey on Drug Use and Health) of adults with a mental illness got treatment in a recent year. Cost and not knowing where to start are common reasons. This page helps with both.

Who can help

• Primary care doctor or nurse practitioner. Often the easiest first stop. They can check for physical causes, treat common depression and anxiety, and refer you.
• Counselor or therapist. Licensed professional counselors, marriage and family therapists and clinical social workers provide talk therapy.
• Psychologist. Has a doctoral degree, provides therapy, and can do in-depth assessments.
• Psychiatrist. A medical doctor who specializes in mental health and can prescribe medicine. Often seen for diagnosis and medicine, with therapy from someone else.
• Social worker. Can provide therapy, and can also help with practical things like housing, benefits and caregiving.
• Peer support specialist. Someone with lived experience, trained to support others.
• Clergy, chaplains and faith leaders. Many offer a listening ear and pastoral care, whatever your beliefs, and know local resources. Some are also trained counselors.
• Support groups. Free groups for grief, recovery, mental health conditions, caregiving and more. See Support groups and peer support.

Therapies that can help with loneliness

There is no therapy just for loneliness, but several approaches help.

• Cognitive behavioral therapy (CBT). Helps you spot and test thoughts like "No one wants me around" and gently change avoidance habits. A review of loneliness programs found the most effective ones worked on these kinds of unhelpful thoughts about others.
• Interpersonal therapy (IPT). Focuses on relationships and life changes such as grief, conflict, a move or a new role. Good evidence for depression, and a natural fit when loneliness is part of the problem.
• Group therapy. A small group led by a therapist. You practice connecting in a safe space, and you learn you aren't the only one. It often costs less than individual therapy.

Other approaches, such as acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT) and trauma-focused therapies, may fit depending on what you're dealing with. A good therapist will explain their approach and why.

Free and low-cost care in the U.S.

If you have no insurance, or little money

• Community mental health centers. Many areas have one. Certified Community Behavioral Health Clinics (CCBHCs) must serve anyone who asks, regardless of ability to pay, where they live, or age. Search "community mental health center" and your county, or use FindTreatment.gov.
• FindTreatment.gov. A confidential, free U.S. government directory of licensed mental health and substance use treatment. Filter by location and payment, including free or sliding-scale care.
• SAMHSA's National Helpline (1-800-662-4357) gives free, confidential referrals 24/7, including to state-funded programs if you have no insurance.
• Open Path Collective. A network of therapists who offer reduced fees to people without insurance or with poor mental health coverage. Individual sessions cost $40 to $70Open Path Collective fee for an individual therapy session (U.S.)As of October 9, 2026.Couples and family sessions $40 to $80; sessions with a student intern $30. Plus a one-time membership fee. For people without insurance or whose insurance does not cover enough. Checked October 2026; prices may change.Source: Open Path Collective, plus a one-time membership fee of $65Open Path Collective one-time membership fee (U.S.)As of October 9, 2026.Paid once, not monthly. Checked October 2026.Source: Open Path Collective. Sessions with student interns cost less. Online and in-person options. openpathcollective.org (opens in a new tab)
• University training clinics. Many universities with psychology, counseling or social work programs run clinics where supervised students see the public, often at low cost. Search your nearest university's name plus "psychology clinic" or "counseling clinic".
• Ask about sliding scales. Many private therapists lower their fee for people with less income, but you usually have to ask.
• Faith-based and nonprofit counseling centers in some areas offer reduced fees.

Through work, school or public programs

• Employee assistance program (EAP). Many employers offer a few free, confidential counseling sessions for you and your household. Check your benefits or ask HR. EAP counseling is meant to be confidential; ask how your information is handled if you are unsure.
• Student counseling. Colleges and many high schools offer free counseling to students.
• Medicaid covers mental health care. If your income is low, check whether you qualify through your state's Medicaid office or HealthCare.gov.
• Medicare covers mental health services for people 65 and over and some people with disabilities.
• Veterans can get care through the VA. See Veterans and military families.
• Private insurance. Call the number on your card and ask for a list of in-network mental health providers.

See also Find help near you.

Telehealth

Telehealth means seeing a professional by video or phone.

Pros:

• No travel, which helps in rural areas or if you don't drive
• Easier to fit around work or caregiving
• Some people with social anxiety find it easier to start
• More choice of therapists across your state

Cons:

• You need privacy, a device and a decent connection
• It can feel less personal for some people
• Crisis care is harder from a distance
• Some app-based services are expensive or have high therapist turnover. Read the price and the privacy policy before you sign up, and check that you'll see a licensed professional.

Many community clinics and Open Path therapists offer telehealth too.

Your first appointment

You don't need the right words. You can bring notes on your phone or paper.

You might say:

• "I've been feeling very alone for [how long]. It's affecting my sleep, mood and energy."
• "I've lost touch with people and I don't know how to get back."
• "I'd like help with feeling low, and with building connections."

Questions you can ask a therapist:

• What kind of therapy do you use, and how does it work?
• How long does it usually take?
• What does it cost, and do you have a sliding scale?
• Do you offer telehealth?

It's normal to try more than one therapist before you find a good fit. Feeling comfortable with them matters a lot.

Outside the U.S.

Start with your family doctor or general practitioner (GP). In many countries, they are the doorway to talking therapy through the national health service, often free or low-cost. In England, adults can often refer themselves to NHS Talking Therapies without seeing a GP first. Ask what counseling, group or peer support programs exist where you live. See Help outside the U.S..

If you're in crisis

If you have thoughts of suicide or feel unsafe, don't wait for an appointment. In the U.S., call or text 988. Elsewhere, see Need to talk right now? and Help outside the U.S..