Therapy is worth every cent. If you can access it regularly, with a provider who gets you, it can be life-changing. But let’s be real: with the cost of living soaring and only a handful of subsidised sessions available through Medicare in Australia, mental health care can feel financially out of reach for many. What I’m sharing below isn’t a replacement for that one-on-one, tailored care from a qualified professional—but these tools can be a powerful starting point, a helpful bridge, or a complementary support when access to therapy is limited.

1. Self-Help Books & Workbooks

How? Try books like The Power of Letting Go, Atomic Habits, or Unfck Your Brain* for practical mental health tools and mindset shifts. You can also google and find lot's of mental health worksheets by googling your topic eg. ADHD, OCD etc.

Why? You can learn evidence-based strategies at your own pace—and they’re usually cheaper than a single therapy session.

Personal note: I’ve loved 'The Swedish Art of Ageing Well' and Jimmy Carr’s latest book 'Before and After Laughter' —unexpectedly deep, funny, and packed with life lessons. Reading helps me wind down after a screen-heavy day and gives my brain a break while still feeding it something useful.

2. Mental Health & Self-Growth Podcasts

How? Tune in to shows like The Happiness Lab, Therapy Chat, or The Mindful Kind.

Why? They offer bite-sized expert advice and relatable conversations that help you build insight and emotional awareness.

Personal note: I personally love Modern Wisdom and digging through TED Talks that match what I’m navigating at the time—it’s like a free audio pep talk for your brain.

3. Online Support Groups & Forums

How? Join communities on Facebook, Reddit (e.g., r/ADHD, r/CPTSD) or Discord.

Why? Sharing with people who get it can reduce shame and isolation—and you'll often find coping strategies that aren’t in any textbook. My favourite part is when someone is having a hard time and posts and a whirlwind of people show up and write the most beautiful, inspiring comments (and it means that much more coming from someone also going through it).

Watch for: These groups can get very vent-heavy. Helpful in moderation, but sometimes I mute them when I need more action and less overwhelm.

4. Instagram Mental Health Educators

Action: Follow therapists, coaches, and advocates who share tips, visuals, and reminders that feel like a warm hug and a kick up the butt all at once.

Why? It’s a low-lift way to get tools, validation, and psychoeducation while you scroll.

Watch for: When I was first diagnosed with ADHD, I got loads of funny-but-samey memes. Eventually, I craved more depth—so I had to dig deeper to find creators who shared practical, evidence-informed insights.

5. Mental Health Apps

How? Try apps like Bloom, Woebot, Wysa, or Headspace for CBT-style exercises, chatbots, or guided mindfulness sessions.

Why? Many are interactive, easy to use on the go, and cost less than one therapy session per month.

6. Low-Cost or Sliding Scale Therapy

How? Look into community centres, university clinics (students under supervision), or private therapists offering sliding scales based on income.

Why? It’s still therapy—just more accessible price-wise.

Watch for: These options might not specialise in your specific issue, but they’re a good place to start.

Personal note: The ADHD foundation had sessions for a $30 donation, I didn’t find them super helpful but I am sure there are lot’s of other organisations or places doing similar things if you Google your interest area.

7. Hotlines & Crisis Services

How? Services like Lifeline (13 11 14) and text-based chatlines offer immediate, confidential support.

Why? Sometimes, you just need someone to listen without judgment—especially in a crisis.

Watch for: These are for acute support—not a long-term mental health plan.

True story: I once called Lifeline for help supporting a friend at risk, and the person I spoke to was calm, clear, and so helpful.

8. Mentors & Support Networks

How? Identify your personal “go-to” people. I have one friend who’s my boundaries guru, and two mentors I go to for work dilemmas.

Why? Building your own informal support crew means you can tap the right person for the right issue.

Watch for: This doesn’t mean leaning on friends instead of therapy—but knowing who in your circle is a safe, wise sounding board can make a world of difference.

Final Thought

If you can access therapy, do. But if you can’t right now—there are still tools to help you feel heard, validated, and empowered. Healing isn’t all-or-nothing. Sometimes it’s just doing the next small thing that helps your nervous system chill the hell out.