If you are in this situation, paying out of pocket for therapy may not be a viable and/or sustainable option for you. I say this not to dissuade you from seeking help, but to be real with you. I understand that with COVID-19 and increased inflation, many of us may not have the financial means to go for counseling. This is a completely valid and justified situation. 

Therapy work often takes 3-6 months of consistent meetings, and dropping out of therapy in between the process often does more harm than good for us. Depending on your insurance status, you may want to look for providers who meet your financial need. From what I am hearing in the Hillsboro, Beaverton area, those therapists are in very high demand, with a significant waitlist.

While you wait, you can explore certain relatively cheap or free of cost options.

1. Mental health blogs: Several blogs, including the one you are reading right now, often have valuable mental health tips that can help you start meaning small changes in your life. See if you find 1-2 good blogs that you enjoy, and try following them consistently. For instance, I have talked about the importance of sleep hygiene, and how you can manage your sleep for better mental health. Free blogs like these offer very specific tips to start caring for yourself
2. State and national helplines: Helpline numbers can offer immediate relief, especially when you are in a crisis. Check out my list of crisis lines to find your best fit. My pro tip: make sure you save those numbers on your phone. We never know when we may need them!
3. Open Path: Open Path is a cheaper alternative, offering therapy to clients at significantly lower rate ($20-$60). Explore this, if this budget is possible for you.
4. FREE for healthcare workers: I have volunteered for Emotional PPE for a long time, and they offer free mental health counseling to healthcare workers. Check this out if you fit the criteria.
5. Journaling: Yes, this one requires a bit more work from your end, but so will therapy! So while you wait for the financial aspect to improve, begin journaling. The first few times, it can feel awkward, tedious, perhaps even strange. But begin by writing 50 words at a time, and you can build up to it. By the time you decide on therapy, or hear back from a waitlisted clinic, you may be much more prepared to dive deep into the presenting concerns.
6. Lean into your relationships: Try talking about your experiences to people you trust and feel safe to be with. If you have friends or family that meet this need, check in with them once in a while, and open up about what is going on for you. Read my blog about how to mindful in relationships here. You may find helpful tips on being more present with the people who care for you.
7. Continue reaching out: Continue calling therapists that you think may be a good fit. Websites such as Therapy Den, Psychology Today, and others offer an easy way to find a therapist. It can feel tedious, but calling 2-3 clinics a week can help you eventually find a good fit.