Can't afford it--self-administering therapy?

[the_v]

I can't afford therapy. The last therapist I had was online and genuinely used AI to respond to my messages haha. I can't afford another therapist. But I'm serious about changing my life and helping myself. So what do I do? Has anyone on here got any kinda like... strat?

I want to get help. I don't want to be this person anymore. I know that I can be different if I know where help is. I'm kinda begging haha.

 

[EmptyBottle]

For me, how I mostly overcame CTB wishes (at least... my thoughts now redirect to "ctb is an option, but not worth it for XYZ") was both time, and slow steps. From accepting some help with assignments vs avoiding them (which was a large part of my CTB wish), to trying to practice focus.

Changing one's thoughts can be a slow process, though even the most annoying semi-automatic thoughts altered themselves after dozens upon dozens of redirects, day after day.

Keeping a diary about what helps / doesn't help, talking with friends u trust, and some other skills I can't remember... can help.

 

[soon4good]

For me, how I mostly overcame CTB wishes (at least... my thoughts now redirect to "ctb is an option, but not worth it for XYZ") was both time, and slow steps. From accepting some help with assignments vs avoiding them (which was a large part of my CTB wish), to trying to practice focus.

Changing one's thoughts can be a slow process, though even the most annoying semi-automatic thoughts altered themselves after dozens upon dozens of redirects, day after day.

Keeping a diary about what helps / doesn't help, talking with friends u trust, and some other skills I can't remember... can help.

Is this the same as going from mainly active suicidal ideation to mainly passive ideation?

 

[EmptyBottle]

Is this the same as going from mainly active suicidal ideation to mainly passive ideation?

more like semi-passive ideation to barely considering CTB.

 

[soon4good]

more like semi-passive ideation to barely considering CTB.

Wishing you the best

 

[getoutgirl]

Hi. First of all I'm glad that you still have the resolve and will for changing and bettering in your life, that takes a lot, do I know.
I'm considering getting back to therapy soon myself, as I've managed to get it covered for a while but I also dropped out in the past for financial reasons. Shit's expensive. At least I didn't get AI.
As such I've been reading all the recovery resources in the forum during the past days and there are very useful tips and strategies there. I'm far from a place where I can recommend a strategy that works as I'm still a mess, but, I think you could find some use in these if you haven't looked them up already.

Mental health worksheets, booklets & digital resources megathread

@Dot and I are working to bring you some worksheets and similar resources to support working on/with your mental health. Please note that this information does not replace professional help, so use this at your discretion. Seeking a licensed mental health specialist is recommended, however this...

sanctioned-suicide.net

The CBT overview booklet is a good comprehensive place to start for cognitive behavioral therapy if you aren't familiar with it or would want a reminder of it (I did) and then you can jump from there to a few others, like depression or anxiety section's for me, lots of useful ones too. Seems like a lot but most are very short and concise, and you can take your time with it.

The DBT and ACT sections also have Free online courses and material that might be of special interest to you if you can't afford therapy atm.

And finally, in the same vein to that, another resource for online support groups and orgs you can skim through and see if some might seem helpful to your situation.

Online Support and Recovery Meeting Groups

Many people who cannot access or afford standard therapy might find some help in video meetings and classes with online support groups and organisations. This information is not designed to be a replacement for professional therapy but for many will also be much better than nothng. Some of...

sanctioned-suicide.net

hope any of this helps. Big hug <3

 

[TBONTB]

I can't afford therapy. The last therapist I had was online and genuinely used AI to respond to my messages haha. I can't afford another therapist. But I'm serious about changing my life and helping myself. So what do I do? Has anyone on here got any kinda like... strat?

I want to get help. I don't want to be this person anymore. I know that I can be different if I know where help is. I'm kinda begging hah

Great suggestions on this thread, adding on to those. Especially using CBT or DBT worksheets/workbooks

To supplement though, what about using a little Chat GPT coaching on skills? Here's something it provided on skills and tecniques.

When suicidal thoughts appear

1. Step 1 — Immediate tools (pick one): Urge surf 5 min / TIPP / 5-4-3-2-1 grounding.
2. Step 2 — Distract for 15–30 min (do a small task, watch a feel-good show, call/text a friend with a pre-written message).
3. Step 3 — Use a coping card (see below) and review reasons for living.
4. Step 4 — If thoughts persist beyond 24–48 hours or grow in intensity: contact a crisis line, trusted person, or health professional.

It then offers to do the exercises with you..or you could get your own notebook etc.

 

[EmptyBottle]

Great suggestions on this thread, adding on to those. Especially using CBT or DBT worksheets/workbooks

To supplement though, what about using a little Chat GPT coaching on skills? Here's something it provided on skills and tecniques.

When suicidal thoughts appear

1. Step 1 — Immediate tools (pick one): Urge surf 5 min / TIPP / 5-4-3-2-1 grounding.
2. Step 2 — Distract for 15–30 min (do a small task, watch a feel-good show, call/text a friend with a pre-written message).
3. Step 3 — Use a coping card (see below) and review reasons for living.
4. Step 4 — If thoughts persist beyond 24–48 hours or grow in intensity: contact a crisis line, trusted person, or health professional.

It then offers to do the exercises with you..or you could get your own notebook etc.

Cool tips (I'm curious what TIPP is), and thanks for crediting AI use. This is how AI should be used... as a tool, vs a keyboard replacement.

 

[TBONTB]

It

Cool tips (I'm curious what TIPP is), and thanks for crediting AI use. This is how AI should be used... as a tool, vs a keyboard replacement.

TIOP is a DBT intervention for very intense feelings. Temperature (like a piece of ice on face), Intense exercise (like run in place for 30 seconds), Paced Breathing, Paired muscle relaxation.

 

[Cloud Busting]

I haven't read through this so my apologies if it's already been said

But you can try a support group! Many are free. They don't have the licensure and checks and balances that therapists do, but many find them helpful. I can link you some if you are interested. There may be some in person in your area too.