Therapy, but make it affordable. If you’ve been pushing off finding a therapist because of money concerns, look (and worry) no further. We chatted with psychologist and freelance writer Dr. Juli Fraga (she/her) about how to get the best mental healthcare with a reasonable price tag.

But first, a little about Dr. Fraga: “While completing my Master’s degree in psychology, I became interested in women’s health concerns and worked as a graduate assistant at the Women’s Resource Center where I organized outreach services focused on eating disorders, relationship concerns, and women’s wellness. Now, I focus on maternal mental health. In addition to treating postpartum depression, I also have experience working with creative professionals, such as writers who wish to explore and identify their career goals.”

Keep reading to find out how to get high-quality therapy on a low budget.

What are a few ways to access affordable therapy?
My top 5 tips are:

1. If you have health insurance, check your behavioral health/mental health benefits. If you have a low/no deductible, you should be able to pay a copay for therapy. Depending on your insurance plan, your copay may be as low as $10. If you have trouble finding a therapist who takes your insurance, call your insurance provider for guidance. They can help you locate referrals in your area.

2. If your health insurance doesn’t cover therapy, look for online options. Online platforms can offer therapy at a more affordable rate (although, you’ll need to ask about it). I know that some telehealth companies also offer “text therapy.” Steer clear of this! Texting is not therapy—at least not in the way most psychologists define it. One of the most essential components of therapy is the relationship with your therapist and texting doesn’t always provide an outlet to build a relationship.

With the rise of wellness culture, I also see a ton of misinformation on social media about mental health concerns, or what it means to “gaslight” someone. Anyone can call themselves a “therapist,” “counselor,” or “mental health expert/advocate,” but these people are not trained in psychotherapy. When choosing a therapist, be sure to ask about their credentials, licensing, and how long they’ve been practicing.

3. Some therapists offer a “sliding scale” aka reduced rates. You can find these providers on directories like Psychology Today. When you read the therapists’ profile, scroll down and you’ll see info about fees/insurance, and whether or not they offer a reduced rate.

4. Join a therapy group. Mental health concerns like depression and anxiety can also be addressed in group therapy. This is a great outlet to meet people who face similar struggles, which can be validating and healing. The online platform Sesh offers a ton of peer support groups led by therapists, and their rates are very affordable.

5. Check Twitter. There are tons of therapists on Twitter and if you tweet for a recommendation, I bet you’ll receive a ton of answers. If you don’t want to disclose that you’re looking for yourself, simply say you’re helping a loved one or a friend.

Any advice for those who feel overwhelmed when searching for mental healthcare?
Enlist additional support, someone who can help you find the right provider. Maybe that’s a friend who can help you find a referral or another healthcare provider.