Mental Health Support: Getting the Help You Need
You Deserve Support
Mental health care isn’t a luxury. It’s not something you earn. It’s support you deserve.
This guide helps you access therapy, medication, support groups, and other mental health resources.
Start Here: Finding Free Resources
🔍 findhelp.org - Search for free mental health services, food, housing, and more in your area
- Enter your ZIP code
- Filter by “Mental Health”
- Find free counseling, support groups, crisis services
This is the fastest way to find free help near you.
Finding Therapy
See: Therapy Resources for comprehensive guide
Quick version:
Free or Low-Cost Therapy
findhelp.org
- findhelp.org
- Search by ZIP code for free mental health services
- Includes counseling, support groups, crisis intervention
Open Path Collective
- openpathcollective.org
- $30-$80 per session
- Network of therapists offering reduced rates
Community Health Centers
- Sliding scale based on income
- Find yours: findahealthcenter.hrsa.gov
Training Clinics
- Graduate students supervised by licensed therapists
- Very low cost or free
- Search “[your city] psychology training clinic”
Online Therapy
- BetterHelp, Talkspace - Subscription ($260-360/month)
- 7 Cups - Free peer support, paid therapy available
Finding the Right Therapist
Directories:
- Psychology Today: psychologytoday.com/us/therapists
- Therapy for Black Girls: therapyforblackgirls.com
- NQTTCN (Queer & Trans POC): nqttcn.com
- Inclusive Therapists: inclusivetherapists.com
Questions to ask:
- “What’s your experience with [your issue]?”
- “What’s your approach/modality?”
- “What are your fees? Do you offer sliding scale?”
- “Do you take my insurance?”
Types of Therapy
See: Therapy Resources - Therapy Modalities for detailed explanations
Quick guide:
CBT (Cognitive Behavioral Therapy)
- For: Depression, anxiety, OCD, eating disorders
- How: Identify and change unhelpful thought patterns
- Evidence: Very well-researched, effective
DBT (Dialectical Behavior Therapy)
- For: Borderline personality disorder, emotion dysregulation, self-harm
- How: Skills for emotion regulation, distress tolerance, interpersonal effectiveness
- Evidence: Highly effective for BPD, emotion dysregulation
EMDR (Eye Movement Desensitization and Reprocessing)
- For: PTSD, trauma
- How: Process traumatic memories using bilateral stimulation
- Evidence: Strong evidence for PTSD
Somatic Therapy
- For: Trauma, anxiety, chronic pain
- How: Work with body sensations and nervous system
- Good for: People who live in their heads, trauma stored in body
Psychodynamic Therapy
- For: Understanding patterns, long-term change
- How: Explore unconscious patterns, childhood experiences
- Timeline: Longer-term
IFS (Internal Family Systems)
- For: Trauma, self-criticism, internal conflict
- How: Work with different “parts” of yourself
- Good for: Complex trauma, self-awareness
Medication
When Medication Helps
Consider medication for:
- Moderate to severe depression
- Anxiety that interferes with daily life
- Bipolar disorder (usually essential)
- Schizophrenia or psychosis
- ADHD
- OCD
- PTSD (for symptoms)
Medication isn’t:
- A cure
- For everyone
- A sign of weakness
Medication is:
- A tool
- One part of treatment (usually combined with therapy)
- Reversible (you can stop if it doesn’t work)
Who Can Prescribe
Psychiatrist
- Medical doctor (MD/DO) specializing in mental health
- Can prescribe all psychiatric medications
- Most expensive ($150-400+ per session)
Psychiatric Nurse Practitioner (PMHNP)
- Can prescribe psychiatric medications
- Often more available than psychiatrists
- Usually less expensive
Primary Care Doctor
- Can prescribe common psychiatric meds (antidepressants, anxiety meds, some ADHD meds)
- May refer to psychiatrist for complex cases
Online Options:
- Cerebral, Done, Ahead - ADHD-focused telehealth
- Brightside - Depression/anxiety medication + therapy
- Teladoc, MDLive - General telehealth with psychiatric options
Common Medications
Antidepressants (SSRIs/SNRIs):
- Prozac, Zoloft, Lexapro, Effexor, Cymbalta
- For: Depression, anxiety, OCD, PTSD
- Timeline: 4-6 weeks to work
- Side effects: Nausea, sexual dysfunction, initial anxiety increase
Anti-Anxiety:
- Benzos (Xanax, Ativan, Klonopin) - Fast-acting, addictive, usually short-term only
- Buspar - Non-addictive, takes weeks to work
- Hydroxyzine - Antihistamine, helps anxiety short-term
ADHD Medications:
- Stimulants: Adderall, Ritalin, Vyvanse, Concerta
- Non-stimulants: Strattera, Wellbutrin (off-label)
Mood Stabilizers (Bipolar):
- Lithium, Lamictal, Depakote
Antipsychotics:
- For: Schizophrenia, bipolar, severe depression
- Examples: Abilify, Seroquel, Risperdal
Affording Medication
See: Survival Resources - Healthcare
Quick resources:
- GoodRx: goodrx.com - Discount coupons
- NeedyMeds: needymeds.org - Patient assistance programs
- Manufacturer programs - Many drug companies offer assistance
- Generics - Always ask for generic versions
Support Groups
Peer Support
NAMI (National Alliance on Mental Illness)
- nami.org/Support-Education/Support-Groups
- Free peer support groups nationwide
- In-person and online
DBSA (Depression and Bipolar Support Alliance)
- dbsalliance.org/support/chapters-and-support-groups
- Peer-led support groups
Anxiety and Depression Association of America (ADAA)
- Online support groups
- adaa.org/finding-help/getting-support/online-support-groups
12-Step & Recovery
For substance use:
- AA (Alcoholics Anonymous): aa.org
- NA (Narcotics Anonymous): na.org
- SMART Recovery: smartrecovery.org (evidence-based alternative to 12-step)
- Refuge Recovery: Buddhist-based recovery
For mental health:
- Emotions Anonymous: emotionsanonymous.org
- Dual Recovery Anonymous: For mental health + substance use
Online Communities
Reddit:
- r/mentalhealth
- r/depression
- r/anxiety
- r/ADHD
- r/autism
- r/BPD
- r/CPTSD
- (See specific resource guides for more)
7 Cups
- 7cups.com
- Free peer support chat
Crisis Support
If you’re in crisis: When You’re in Crisis
Quick crisis numbers:
- 988 - Suicide & Crisis Lifeline
- Text HOME to 741741 - Crisis Text Line
- 1-866-488-7386 - Trevor Project (LGBTQ+ youth)
- 877-565-8860 - Trans Lifeline
Full list: Crisis Resources
Workplace & School Accommodations
Mental Health as Disability
You may qualify for accommodations under:
- ADA (Americans with Disabilities Act) - Workplace
- Section 504 - School
- IDEA - K-12 special education
Common Accommodations
Work:
- Flexible schedule
- Work from home
- Breaks as needed
- Quiet workspace
- Modified duties during flare-ups
- Time off for appointments
School:
- Extended time on tests
- Quiet testing room
- Deadline extensions
- Excused absences for appointments
- Reduced course load
- Note-taking assistance
How to Request
Work:
- Request accommodation from HR (in writing)
- Provide medical documentation
- Interactive process to determine accommodation
School:
- Contact disability services office
- Provide documentation
- Meet to discuss accommodations
Resources:
- Job Accommodation Network (JAN): askjan.org
- Disability Rights Resources: Disability Resources
When Therapy Isn’t Working
Red Flags
Find a new therapist if:
- They don’t listen
- You feel judged
- No progress after 6+ months
- They violate boundaries
- They push their values on you
- You don’t feel safe
It’s okay to:
- “Fire” a therapist
- Try multiple therapists before finding the right one
- Switch modalities
Getting More Support
If outpatient therapy isn’t enough:
IOP (Intensive Outpatient Program)
- 3-5 days/week, several hours/day
- More support than weekly therapy
- Still live at home
PHP (Partial Hospitalization Program)
- 5-7 days/week, full days
- Hospital-based but go home at night
Residential Treatment
- 24/7 care
- For severe cases
- Eating disorders, trauma, substance use, etc.
Inpatient Hospitalization
- Short-term (3-7 days typically)
- For crisis stabilization
Self-Care Isn’t Therapy (But It Helps)
What Self-Care Can’t Do
Self-care cannot:
- Replace therapy or medication for serious mental illness
- Fix systemic problems (poverty, discrimination, abuse)
- Cure PTSD, bipolar, schizophrenia, etc.
What Self-Care Can Do
Self-care can:
- Support your mental health alongside treatment
- Help you cope day-to-day
- Prevent some crises
- Make life more bearable
Actual Self-Care
Not just bubble baths. Real self-care:
Physical:
- Sleep (7-9 hours)
- Movement (whatever you can manage)
- Eating regularly
- Water
Mental:
- Boundaries
- Saying no
- Reducing stressors when possible
- Therapy/medication/support
Social:
- Connection (even when you don’t want to)
- Asking for help
- Mutual aid
Practical:
- Paying bills on time (reduces stress)
- Doctor appointments
- Safe housing
- Financial stability when possible
Multiverse & Mental Health
What Multiverse Offers
- Community
- Understanding from people who get it
- Flexibility when you’re struggling
- Resources and support
What Multiverse Doesn’t Offer
- Professional mental health care
- 24/7 crisis support
- Therapy or medication
- Case management
We care about you AND we have limits. Connect with professional resources for ongoing care.
See: How Multiverse Works
You’re Not Alone
Millions of people access mental health support.
Getting help isn’t weakness—it’s wisdom.
You deserve care.
See Also:
- Therapy Resources - Comprehensive therapy guide
- Understanding Yourself - Mental health patterns
- When You’re in Crisis - Crisis support
- Neurodivergent Resources - ADHD, autism support
- LGBTQ+ Resources - LGBTQ+ mental health
- Disability Resources - Mental illness as disability
- Survival Resources - Basic needs support
- Crisis Resources - Complete crisis list