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The Cost of Therapy: How to Find Affordable Services

One of the the biggest deterrents from attending therapy is the expense of it. The cost of therapy doesn’t have to be a barrier to care though. There are multiple ways to pay for therapy and get adequate care without breaking the bank.

Key Topics

money under laptop cost of therapy

Insurance

Utilizing your insurance is one of the most common ways to pay for therapy. In California, it is reported that approximately 58% of therapists accept insurance in some form. Your medical insurance provider should be able to give you a list of therapists in your area that accept your insurance, what the copay may be (or if you will be reimbursed), and if there are any restrictions on services (i.e. a diagnosis is needed, limit on amount of sessions, etc.). If you have a HSA or FSA account attached to your insurance, this could be a way to put money away to cover the cost of therapy as well.

As of January 1st, 2022, if you are interested in working with an “Out-of-Network” provider, they should also provide you with a “Good Faith Estimate” of services. Learn a little more about GFEs here.

EAP Services

Looking into additional mental health coverage through an employer is another great way to access mental health treatment. Some employers will provide additional EAP services that cover counseling. While others may provide wellness treatment reimbursement, meaning they will reimburse you for certain wellness related services you paid for out-of-pocket. Check in with your human resources department to see if they have additional services you can tap into.

Private Pay

Now as noted above, about 58% of therapists in California accept insurance, which means about 42% do not. This is common due to the fact that not long ago health insurance did not cover the cost of behavioral health services. This often is a preferred method for covering the cost of therapy amongst consumers for various reasons. One being the paper trail of their diagnosis that is left behind when they are treated through an insurance provider. One may not want a diagnosis attached to their medical record. In other cases, many people attend therapy to prevent reaching a point of having a clinically diagnos-able disorder. Preventative therapy treatment is often times not covered by insurance providers.

On the therapist’s end, it is also very likely that an insurance provider would reimburse a therapist at a much lower rate than their out-of-pocket fee. This often is a barrier for therapists paneling with an insurance carrier, while also trying to make a living.

Sliding Scale Services

Sliding scale services are often times a way therapists make services more accessible. A therapist may offer a lower fee per session for a certain amount of time in order to provide services to clients that have financial barriers to accessing therapy. If you currently work with a therapist and are experiencing financial hardship, a therapist will often implement a sliding scale rate so your therapy treatment is not interrupted. Associate therapists often also provide sliding scale services because they are still in training to become a licensed provider. Therapy directories like Open Path Collective also provide a list of providers who offer sliding scale services.

Community Based Agencies

Due to the type of work therapists do, there is an abundance of non-profits and community based agencies that provide mental health services to various degrees. Often times these agencies partner with local schools, universities, or county governments to provide specific types of services to the community. Services range from school-based services for students to agencies focused on specific types of diagnoses. These agencies do amazing work supporting local communities and making mental health treatment more accessible.

Ideally, the cost of therapy would not be a barrier to treatment. When considering whether to seek out therapy services consider the benefits that you are getting from that experience. The improvement in your overall health & wellness is hard to put a price on. Making some adjustments to your budget temporarily to gain the tools and peace of mind needed to show up in your life as your best self may just be worth it.

If you are hoping to start therapy services and are a California resident feel free to schedule a free consultation here.

Purchase the Healing Journal

A 90-day journal made to assist throughout your therapy process. Document your goals, growth, and successes on your healing journey!

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Top 3 Blogs of 2021 at Simplee Therapy

2021 has been a doozy of a year, and who knows what 2022 has in store. One thing is for certain though, we have all taken a look at how we can improve our mental health and relationships. Simplee Therapy has always been a space about making therapy simple and providing relatable information on how to improve ourselves and the relationships we keep. Check out the top three posts this year to reflect on some of the things we have learned!

concerned black couple sitting on bed in misunderstanding

Coming Together for Interracial Couples

2021 has been a hard year for a lot of couples. Navigating financial strains, health issues, loss of family, working from home, then toss in racial injustice on top of all of that, and some new questions and values may have been surfaced throughout the past 24 months. Take a look back on some important topics to be addressed in an interracial relationship.

Engagement Anxiety

Although 2021 had its not so great moments, there were also plenty of beautiful expressions of love. Realizing you want to spend the rest of your life with someone is a momentous occasion. Excitement may be the initial feeling for many, but anxiety can also show up for those approaching happily ever after. Take a look back on how to cope with a wedding pending.

You’ve Decided to Go to Therapy: 3 Questions to Ask Yourself Before Scheduling Your First Appointment

So many individuals made 2021 the year to start their mental health journey, and what an important step that is! Maybe you were still on the fence about starting down that path of introspection, and that’s okay. Check out the three questions to help you start navigating your mental health journey with intention and openness to the process.

Take a look back and see what will be helpful on your therapy journey. Starting a new mental health journey? Check out the Healing Journal to track your therapy progress!

peace, love, happiness, Lee

Identifying Solvable Problems in a Relationship

What’s the Difference between Solvable & Perpetual Problems?

Solvable vs. Perpetual Problems. What type of problem do you have in your relationship? Do these examples sound familiar?

So your spouse forgot about Valentine’s Day again? That is a problem for sure. Is it a deal-breaker though? You know that they are going to forget it because it happens every year, so you’re prepared for their sad attempt to make it up the weekend after with wilted roses and a dinner at your 2nd favorite restaurant. 

What if your partner doesn’t want to get married? That may be a deal-breaker. You may value the union that is marriage, while they never see themselves becoming tied down. That isn’t a problem that is solved very easily. 

concerned black couple sitting on bed in misunderstanding

Let’s clearly define what the difference between the two are…

  • Solvable Problems: aspects or behaviors of your partner that are difficult to handle, but tolerable. There are usually reachable solutions or compromises that can be made for these types of problems.
  • Perpetual Problems: values your partner holds that may be intolerable or in opposition to your own values or beliefs. Things that you may have to “bend” on in order to stay happy in your relationship. These types of problems will always be present in your relationship.

You may go into therapy knowing that there is a problem in your relationship, but you may not know whether it is a solvable or perpetual one. This is an important part of the therapeutic process. Realizing what type of problem you are working to solve will allow you to figure out with your therapist the steps necessary to either solve said problem or learn to live with it.

Using simple tools such as “I Statements”, “Repair Attempts”, or deep breathing can all be ways of approaching solvable problems. See the list below for some tips and tricks on how to handle solvable problems in your relationship.

5 ways to approach solvable problems

If any of these approaches do not seem like enough when it comes to a problem between yourself and your partner, you may have a perpetual problem. This problem is most likely best suited for therapy. Going to couples therapy can be a great place for solvable or perpetual problems because it allows for a neutral space to practice the skills necessary to manage the problem at hand. Going into therapy with an open mind and open heart can be the defining factor in whether solutions are found.

What solvable or perpetual problems have you been able to manage in the past?

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The Mental Health Continuum

Why Mental Health Looks Different for Everyone

Worried Wells to Severe Mental Illness. What is “mental health”? What does it look like? Is it a permanent diagnosis or is it an ever changing state of mind?

The answer is…it depends. I will admit this answer was something I heard a lot as I studied for years to become a therapist. That is the nature of the work however. Mental health is just as important as physical health, but it is not treatable in the same ways. “Mental health” is on a spectrum. Some individuals go to therapy to discuss small issues that come up on a day-to-day basis. While others go to therapy to manage chronic on-going mental illness. Mental illness is a diagnosable, physiological illness that manifests itself in psychological ways, such as clinical depression, bi-polar disorder, schizophrenia, autism spectrum disorders, and many other diagnosis that are manageable with the correct assistance from a professional.

Example time. If you have a common cold, you will most likely be taking the same medicine as someone else who has a cold. And you both will most likely get better in approximately the same amount of time. Now if you are depressed, you may not be utilizing the same treatment as someone else who is depressed. Because each person’s mind thinks differently, handles stress differently, and responds differently to external stimuli. Therapists have the unique job of taking the time to figure out the right treatment for your mind specifically. Therapy is completely individualized.

There are various ways to approach mental health issues including : self care, talk therapy in an outpatient environment, medication management with a psychiatrist or primary care physician, inpatient care at a rehabilitation center or hospital setting, as well as multiple holistic approaches to maintaining a healthy lifestyle.

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Self care can be a simple solution to managing stress and minor mental health concerns on a day-to-day basis. This often emphasizes the holistic approach to maintaining a healthy mental state. A change to your diet, regular exercise, incorporating self care activities, and socializing with trusted family/friends can all help maintain a lifestyle that encourages a healthy mental state. However, for many managing all these aspects of your life can become overwhelming or maybe you have never felt quite balanced in all of these areas of your life.

Seeing a mental health professional in an outpatient environment (such as a private practice setting or local mental health clinic) can help assist you in getting on the right track in all these areas. Mental health professionals include Marriage & Family Therapists, Licensed Professional Clinical Counselors, and Clinical Psychologists. Seeking out one of these professionals allows you to dedicate an allotted amount of time to talking through the aspects of life that are causing stress, anxiety, sadness, anger, and a plethora of other emotions. Exploring with a therapist where these emotions stem from, how they are affecting you, and solutions to managing these feelings better can greatly improve your mental health. You may see a therapist for a few months or a few years, but the ultimate goal is to get you to a place where you can manage on your own with self care techniques and greater knowledge of your emotions. A mental health professional can also help you discover if a mental illness is what is encroaching on your ability to cope with your life.

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When managing a true mental illness, you want to seek out a Psychiatrist, Mental Health Nurse Practitioner, or your Primary Care Physician to consult with your therapist about the possible inclusion of medication in your mental health treatment. These individuals play a vital role in order to coordinate with your team of mental health professionals. This team works with you to find out what methods of treatment will work best for you as an individual. No two mental illnesses look the same or are managed the same way. Whether it is various dosage levels of medication or frequency of therapy appointments, each individual managing a mental illness will have a unique treatment plan. This team will most likely assist you over an extended period of time and teach you how to reach out for additional help when needed, as a mental illness is often chronic and needs to be managed over your life. Remember though that you are the coach of this team, informing your providers of what feels right, what works best, and describing the experience you are having with all aspects of the treatment.

Inpatient care is what mental health professionals often refer to as “the highest level of care”. Some of the autonomy of the individual is lost at this level because it often dwindles down to the safety of the individual and those around them. The treatment is often decided for the individual by a team of professionals trying to diminish the client’s symptoms and protect them from any harm. For some clients this process begins with a threat of harm to themselves or another identifiable person. Police often become a partner in this treatment process, as they are often the first responders when someone calls for assistance during a suicidal or homicidal threat. They are also usually the ones who admit a client to a hospital for psychiatric treatment. Hospital staff at that point become that individual’s treatment team. This is considered a short term treatment option. The goal is to stabilize certain symptoms and identify a “lower level of care” that can help the individual learn how to cope with their symptoms regularly and prevent emergency situations.

This spectrum of mental health is what makes finding the right fit with a therapist so important. Depending on the challenges you face, your background, the level of care needed, and many other factors one mental health professional may be more helpful than another. You walk on a unique mental health path, and must choose the right team to walk alongside you. Where are you on your mental health journey, and how can therapy be of assistance to you?

If you are in a crisis or emergency situation please contact the Access & Crisis Line at 1-888-724-7240 or call 9-1-1.
peace, love, happiness, Lee

Physical Health tied to Mental Wellness: 5 Ways to Reduce Stress in Your Day-to-Day Life

I recently experienced what so many of my clients come into session concerned about…physical aches and pains.

I woke up one morning with an aching pain in my jaw. It was like having a migraine in my mouth all day long. I tried to think back over the last few days…what had I been doing differently that could have caused this? After some self reflection and figuring out what the pain exactly was, I realized stress was the culprit. I had gotten to a place of extreme stress from working two jobs, being a mom, and managing all the calendars my household had to keep track of. I had begun clenching my teeth while I slept, which caused me to wake up in pain.

The solution to this pain? Physical therapy, mouth guards at night, and pain medication. Um…I don’t know about you, but none of that sounded like a solution or appealing in any way. They sounded more like management, than a cure.

So many of my clients come into session expressing symptoms of depression or anxiety or general stress, then will make a passing comment about chronic back pain, or chest tightness, or other physical ailments that they have been getting evaluated at a physician. They never tie the experience of physical health to their mental health however.

Disclaimer: I am not a physician, and you should always seek out medical professionals to have any physical health symptoms evaluated. This is in no way a replacement for medical assistance/ advice.

Minority women especially, are more likely to experience mental health concerns as physical symptoms in the body. These aches and pains are almost always directly related to your level of stress. In my personal experience, consciously working on reducing my stress enabled me to reduce my jaw pain to zero.

Now this does not mean medical intervention isn’t helpful, but it can work hand in hand with mental health interventions. Utilizing various coping strategies to reduce stress can assist in a speedy recovery.

Here are my top 5 coping strategies for managing stress:

  • 1. Mindfulness Breathing

  • Mindfulness breathing is a tool that can be utilized at any moment in your day and requires nothing more than the ability to breathe. Pausing in a moment of stress to take a deep inhale and slow exhale allows for your body to experience a sense of calm. It slows down your heart rate and reduces the idea that your body needs to go into “fight or flight” mode. If you want some assistance in practicing this technique try searching for “Guided Mindfulness Breathing” on YouTube, or download the “Calm” app on your mobile device.
  • 2. Journaling

    Journaling can be a great way to get thoughts out of your head and practice letting go of stress. Writing about your emotions whether it be grief, anger, joy, or a plethora of other emotions allows you to release these thoughts and reflect on how they are affecting you. An important aspect of journaling however is practicing to write about gratitude. Expressing gratitude for various aspects of your life provides balance to the challenges and emotions that occur on a daily basis. Nobody wants a book of sorrow, so incorporate both the good and bad.

    3. Skincare Routine

    This may seem frivalous, but hear me out. A regular skincare routine not only benefits your skin, but it gives you time to yourself. Depending on the type of skincare routine you implement (it could be as simple as rubbing some lotion on or as complex as a multi-step regimen) you can give yourself 2-30 minutes of “me time”. Being intentional about this time each day guarantees that you take a break and attend to your own needs even if only for a few minutes.

    4. Low-Impact Exercises

    Depending on your physical symptoms and with approval from your physician, try low- impact exercises such as walking or yoga. Walking is such an underrated exercise regimen. Taking time on your lunch break or before/after work to take a walk outside allows for more time in the sun, increased blood flow, and an overall mood boost. This physical activity kills two birds with one stone as it benefits your physical and mental health at the same time.

    5. Sleep Hygiene

    Last, but certainly not least, ensure you are getting enough sleep. How you feel when you wake up determines how well you’ll manage your stress throughout your day. The National Sleep Foundation recommends adults get 7-9 hours of sleep each night. Take a look at your daily schedule. Where is time wasted? And what could be moved around to create room for a decent bedtime? Also, take a look into what you are sleeping on. Maybe that futon from college isn’t cutting it anymore, or your mattress could use a new topper for support. Nobody has ever applauded themselves for having a late night and waking up groggy in the morning. Elevate this basic need to ensure a brighter day ahead.

    All these coping strategies can be used on a day-to-day basis to reduce the stress that is likely contributing to those physical ailments. Incorporating and practicing these stress-reducing skills will allow you to live a happier and healthier life. And if these things aren’t enough, try attending therapy!