What To Do If You
Can’t Afford Therapy
A guide on practical strategies that’ll help
you cope with this bs called life
KATHERINE KENNEDY
DISCLAIMER
This e-book is intended to provide information and
practical tips for improving mental well-being. It is
not a substitute for professional therapy or mental
health treatment. If you are experiencing severe
mental health issues, especially suicidal thoughts,
please reach out to a licensed mental health
professional or contact the helplines listed below.
Always consult a healthcare provider if you have
concerns about your mental health.
HELPLINES
If you are in distress and need immediate support,
consider contacting one of these helplines.
Remember, there is no shame in seeking help;
everyone needs support at times.
Nigerian Helplines:
Suicide Prevention Helpline Nigeria:
Phone: +234 806 210 6493, +234 809 210 6493
Email: [email protected]
Lagos State Domestic and Sexual Violence
Response Team (DSVRT):
Phone: +234 903 000 0649
Website: dsvrtlagos.org
She Writes Woman:
Mental health support and crisis intervention for
women.
Phone: +234 706 200 8552
Website: shewriteswoman.org
Mental Health Foundation Nigeria (MHFN):
Phone: +234 809 632 8255
Website: mentalhealthfoundationng.org.
National Emergency Hotline: 112
International Helplines:
Samaritans (UK and Ireland):
Phone: 116 123
Website: samaritans.org
Lifeline (Australia):
Phone: 13 11 14
Website: lifeline.org.au
Befrienders Worldwide:
A global network of emotional support helplines.
Website: befrienders.org
International Association for Suicide
Prevention (IASP):
Global directory of crisis centers.
Website: iasp.info/resources/Crisis_Centres/
Important Emergency Contacts and Helplines ;
https://blog.opencounseling.com/hotlines-ng/
INTRODUCTION
Life can be challenging, and managing mental
health without professional help may seem
daunting. Therapy is an essential tool for many,
but it’s not always accessible due to cost or other
factors. This guide aims to provide practical,
proven coping strategies to help you maintain
your mental well-being when therapy isn’t an
option.
Through this guide, you will find various strategies,
activities, and resources to help you cope with
stress, anxiety, and other mental health
challenges. You will also find a quiz to help you
discover which coping strategies may work best
for you based on your personal preferences and
lifestyle.
Let’s begin with a fun quiz to discover the ideal
coping strategies tailored to your needs.
Quiz: Discover Your Ideal Coping Strategies
Answer the following questions honestly. Choose
the option that best describes you. At the end,
tally your answers to find out which strategies are
best for you.
1. When you're feeling down, what do you usually
crave?
a) A good conversation with a friend
b) A warm, comforting meal
c) A creative project to work on
d) Alone time
2. How do you typically spend your free time?
a) Volunteering or helping others
b) Trying new restaurants or cooking recipes
c) Painting, drawing, or crafting
d) Reading, journaling, or meditating
3. What motivates you to take action?
a) The desire to help others
b) The thrill of trying something new
c) The need to express yourself
d) The satisfaction of achieving a goal
4. How do you handle change or unexpected
events?
a) You talk to friends or family to process your
emotions
b) You adapt quickly and find the silver lining
c) You express your feelings through creative
writing or art
d) You take time to reflect and adjust your plans
5. What do you value most in relationships?
a) Emotional support and empathy
b) Shared activities and laughter
c) Intellectual stimulation and debate
d) Trust and loyalty
6. How do you typically handle stress or anxiety?
a) You talk to someone about your feelings
b) You engage in physical activity or exercise
c) You turn to your creative pursuits
d) You practice deep breathing or meditation
7. What activities make you feel most engaged
and focused?
a) Social events like parties, gatherings, or
meetings
b) Team sports or group fitness classes
c) Creative pursuits like art or music,
d) Solo activities like reading, journaling, or
puzzles
8. How do you approach difficult emotions?
a) You talk to someone about your feelings
b) You face them head-on and try to understand
c) You express them through creative outlets
d) You take time to reflect and process
9. What do you enjoy doing to unwind?
a) Watching movies or TV shows
b) Practicing yoga or tai chi
c) Listening to music or podcasts
d) Reading or listening to books
10. How do you handle conflicts or
disagreements?
a) You seek support from others
b) You assert yourself and express your needs
c) You try to find common ground and
compromise
d) You take time to reflect and respond
thoughtfully
11. What motivates you to try new things?
a) The desire to learn and grow
b) The thrill of exploring new places
c) The need to express yourself
d) The satisfaction of achieving a goal
12. How do you approach self-care?
a) You prioritize rest and relaxation
b) You engage in physical activity
c) You make time for creative pursuits
d) You practice mindfulness and meditation
13. What do you value most in life?
a) Connection and community
b) Personal growth and development
c) Creativity and self-expression
d) Health and well-being
14. How do you handle feelings of overwhelm?
a) You talk to someone about your feelings
b) You break tasks into smaller steps
c) You express yourself creatively
d) You practice deep breathing or meditation
15. What activities make you feel most fulfilled?
a) Helping others or volunteering
b) Achieving a goal or success
c) Creating something new or original
d) Deep self-reflection
Results
• Mostly A’s: Social Support
• Coping Strategies: Engaging in social activities,
talking to friends or family, joining support groups.
• Explanation: Social support is crucial for emotional
well-being. Studies show that people with strong
social networks experience lower levels of stress,
anxiety, and depression. Engaging with others
provides a sense of belonging, helps build resilience,
and offers emotional comfort. Social interactions
can stimulate the production of oxytocin, a hormone
that reduces stress and promotes feelings of trust
and bonding.
Mostly B’s: Physical Activity
• Coping Strategies: Regular exercise, yoga, sports,
outdoor activities.
• Explanation: Physical activity is a natural mood
enhancer. When you exercise, your body releases
endorphins, which are chemicals that improve mood
and relieve pain. Exercise also helps regulate sleep,
boosts self-esteem, and decreases anxiety. Regular
physical activity can improve brain function,
increase energy levels, and promote a sense of
achievement, all of which contribute to better
mental health.
• Mostly C’s: Creative Outlets
• Coping Strategies: Engaging in arts, music, writing,
crafting.
• Explanation: Creative activities provide an
emotional outlet, reduce stress, and improve overall
mood. Creativity allows you to express feelings that
may be hard to verbalise, and it offers a way to find
joy and meaning in your experiences. Engaging in
creative tasks helps shift focus away from negative
thoughts, fosters a sense of accomplishment, and
can provide a therapeutic effect similar to
mindfulness.
• Mostly D’s: Reflective Practices
• Coping Strategies: Journaling, meditation,
mindfulness exercises.
• Explanation: Reflective practices allow you to
process emotions and gain clarity. Journaling helps
you articulate and externalize thoughts and feelings,
while meditation and mindfulness exercises increase
self-awareness and reduce stress. These practices
promote emotional regulation, enhance problem-
solving skills, and help manage negative thoughts
and emotions more effectively.
Coping Mechanisms: Categories and How to Get
Started
Social Support
Why It Works:
Human connection is a fundamental aspect of well-
being. Numerous studies show that social
interactions can help reduce stress hormones like
cortisol and increase happiness hormones like
oxytocin. Social support provides emotional comfort,
encouragement, and a sense of belonging. It can
also offer practical help and new perspectives,
which can be particularly beneficial when you’re
feeling stuck or overwhelmed.
How to Get Started:
• Reach Out: Call or text a friend or family member
regularly. Take advantage of video calls and social
media to maintain connections even when physical
meetings are not possible.
• Join Online Communities: Find support groups or
online communities that share your interests or
experiences. Websites like 7 Cups offer free,
anonymous emotional support from trained
volunteers.
• Participate in Community Activities: Look for local
community centers, clubs, or organizations that align
with your interests. Volunteering can also be a great
way to meet people and build connections while
helping others.
• Plan Regular Social Activities: Schedule regular
catch-ups or social activities, like a virtual movie
night or book club. Create traditions that foster a
sense of community and connection.
Resources:
• Meetup: Join local or online groups based on your
interests.
• NAMI: National Alliance on Mental Illness offers
various support groups.
Physical Activity
Why It Works:
Exercise is one of the most effective, natural
methods to combat stress, anxiety, and depression.
It releases endorphins, which are natural mood
elevators, and reduces levels of cortisol, the body’s
stress hormone. Physical activity also improves
sleep, boosts energy, enhances cognitive function,
and builds resilience. Regular exercise has been
shown to have comparable effects to
antidepressants in mild to moderate depression.
How to Get Started:
• Start Small: Begin with activities you enjoy, like
walking, dancing, or gardening. Aim for at least 30
minutes of moderate activity, 5 days a week.
• Incorporate Exercise into Daily Routine: Take the
stairs instead of the elevator, walk or bike to work,
or do a quick workout during breaks.
• Try Structured Programs: Enroll in free online
exercise programs or use apps like Nike Training
Club or Down Dog for yoga.
• Join Community Classes: Look for free or low-cost
exercise classes at community centers or local
gyms. Group activities like dance classes or team
sports can be a fun way to stay motivated and make
new friends.
Resources:
• Free online workout videos on YouTube
• Apps like Couch to 5K for beginners
• Community centers offering free or low-cost
classes
Reflective Practices
Why It Works:
Reflective practices, like journaling, meditation, and
mindfulness, allow you to observe and process your
thoughts and emotions without judgment. This self-
awareness can help reduce anxiety, increase
emotional regulation, and improve overall mental
well-being. Reflective practices can create a sense
of inner peace, promote problem-solving skills, and
enhance the ability to cope with life’s challenges.
How to Get Started:
• Journaling: Set aside 5-10 minutes daily to write
about your thoughts, feelings, and experiences. Use
prompts to guide your writing, such as “What am I
grateful for today?” or “What challenged me today,
and how did I handle it?” Journaling helps you
externalize your thoughts, making them easier to
process and understand. Remember not to over
think it. Just write. What you journal can be 2 lines a
or 10 pages!
• Meditation: Begin with simple breathing exercises,
focusing on your breath for a few minutes each day.
Gradually increase the time spent meditating as you
become more comfortable. Guided meditation apps
like Headspace or Calm can be helpful.
• Mindfulness Exercises: Practice mindfulness by
focusing on the present moment without judgment.
Engage in mindful activities like eating, walking, or
even brushing your teeth, paying close attention to
your senses and the experience itself. This helps
ground you in the present and reduces anxiety and
rumination.
Resources:
• Journaling prompts or apps like Day One
• Free meditation resources on Insight Timer
• Mindfulness exercises on Mindful.org
Creative Outlets
Why It Works:
Creativity provides an emotional outlet that allows
for self-expression, reduces stress, and improves
mood. Engaging in creative activities helps shift
focus away from negative thoughts and promotes a
sense of accomplishment. Studies show that
creative activities can provide a therapeutic effect
similar to mindfulness, offering an effective way to
cope with anxiety, depression, and stress.
How to Get Started:
• Choose a Medium You Enjoy: Start with an activity
you like or are curious about, such as painting,
drawing, writing, playing a musical instrument, or
crafting.
• Set a Regular Time for Creativity: Dedicate
specific times each week to engage in creative
activities. Make it a habit, just like you would with
exercise or meditation.
• Take a Class or Join a Group: Find local workshops
or online classes to learn new creative skills or
improve existing ones.
• Use Creative Expression as a Tool for Self-
Reflection: Write a poem, paint a picture, or create a
craft that expresses your current emotions or
experiences. Use your creativity as a way to process
thoughts and feelings.
Resources:
• Skillshare: Access free or low-cost creative
classes online.
• CreativeLive
CreativeLive: Offers classes in various creative
disciplines.
• Local community centers or online forums for
creative groups and workshops.
Free Locations and
Resources for Counseling
1. Online Counseling Resources
Various platforms offer free or affordable online
counseling services:
• 7 Cups: Free, anonymous online chat with trained
volunteers. 7cups.com
• BetterHelp: Offers financial aid for those who
qualify. betterhelp.com
2. Religious Organizations
Many churches, mosques, and other religious
organizations offer free counseling services or
support groups. Reach out to local places of worship
to inquire about available resources.
3. University/Secondary School Counseling
Services
If you are a student, many schools offer free or low-
cost counseling services to their students. Check
with your school’s counseling center or health
services department.
4. Non-Governmental Organizations (NGOs)
Several NGOs offer free mental health services or
counseling. Organizations like She Writes Woman in
Nigeria provide free mental health support.
• She Writes Woman: shewriteswoman.org
• Mental Health Foundation Nigeria:
mentalhealthfoundationng.org
Taking care of your mental health is a journey, not a
destination. It’s okay if you don’t have access to
therapy at this moment. Remember, there are always
steps you can take to support yourself and improve
your well-being. The strategies and resources in this
guide are just a start; explore them, adapt them to
your needs, and remember, you are not alone. Reach
out, stay active, reflect, and express yourself
creatively. Every small step can make a big
difference in your mental health journey.
If you need immediate help, don’t hesitate to
contact the helplines listed at the beginning of this
guide. Help is always available.
Take care of yourself, and remember—you are worth
it.
Katherine Kennedy
