"How Do I Access Mental Health Support During the Cost of Living Crisis?” Practical Tips for Affordable Care
The cost of living crisis in Australia has left many people feeling stressed, anxious, and overwhelmed. With rising costs for essentials like housing, groceries, and utilities, financial pressure is mounting, and this is having a serious impact on mental health. While managing day-to-day expenses is hard enough, many feel like their mental health is slipping through the cracks because they can't afford support. But mental health care doesn’t have to be out of reach. Even during tough financial times, there are options for affordable care and ways to protect your well-being.
In this blog, we’ll dive into the real impact of the cost of living crisis on mental health, the symptoms to look out for, and practical strategies for getting affordable mental health support in Australia. We’ll also share a variety of self-care practices that are free or low-cost to help manage your stress.
The Impact of the Cost of Living Crisis on Mental Health
The cost of living crisis doesn’t just affect your wallet—it takes a significant toll on your mental health. When you're constantly worrying about how to pay the bills, buy groceries, or manage rent, the mental load can become overwhelming. This financial strain can lead to symptoms such as:
Increased anxiety: Constant worry about making ends meet can lead to heightened anxiety, manifesting in restlessness, and trouble concentrating.
Depression: Feelings of hopelessness and despair often accompany financial stress, leading to low mood, and loss of interest in activities.
Sleep disturbances: Anxiety about finances can keep you up at night, leading to insomnia, poor-quality sleep, and exhaustion.
Physical symptoms: Stress related to financial pressures can also cause physical symptoms such as headaches, muscle tension, digestive issues, and fatigue.
Social isolation: The stress of the crisis can cause people to pull back from their support systems, leading to feelings of loneliness and disconnection.
These symptoms are a reminder that financial stress and mental health are deeply intertwined, and neglecting one can worsen the other. Unfortunately, people may feel ashamed or embarrassed to talk about their struggles or may not prioritise mental health during such stressful times.
Affordable Mental Health Support Options
Accessing mental health support doesn’t always have to be an expensive endeavor. There are several ways to find professional help that fits within your budget, and self-care strategies can also play a vital role in managing stress. Here are some practical options.
1. Sliding Scale Psychologists
Many psychologists and mental health professionals offer sliding scale fees, where the cost of your therapy sessions is adjusted according to your financial situation. This allows you to receive high-quality care while paying a fee that’s more manageable. At Calm Sanctuary we provide sliding scale options to ensure that financial strain doesn’t stop you from accessing mental health support. If you're seeking therapy, it's worth asking if sliding scale options are available at your clinic.
2. Medicare Rebates with a Mental Health Care Plan
In Australia, Medicare can significantly reduce the cost of therapy through the Better Access initiative. This allows you to claim rebates for up to 10 therapy sessions per year, making it more affordable to see a psychologist. To access these rebates, you’ll need to visit your GP and develop a Mental Health Care Plan. This plan helps to lower the out-of-pocket expenses, making therapy much more accessible, even in financially tough times.
3. Telehealth Therapy
Telehealth services offer another convenient and often more affordable way to access mental health support. Many psychologists offer telehealth sessions via phone or video call, and these appointments are also covered under Medicare rebates. Telehealth can reduce the cost and hassle of travelling to appointments, and it offers the flexibility of receiving therapy from the comfort of your home.
4. University Clinics and Training Centres
If you live near a university that offers psychology programs, check out their training clinics. These clinics provide therapy services at reduced rates as part of the student training process, but all sessions are supervised by experienced professionals. This is an affordable way to access mental health care while still receiving high-quality support.
Self-Care Strategies for Mental Health Support
Alongside professional help, building strong self-care practices is essential for managing mental health during financially challenging times. These strategies are low-cost or free, and they can provide you with tools to manage stress and maintain your emotional well-being.
1. Journaling
A simple but powerful way to process emotions and reduce mental clutter. By writing down your thoughts and feelings, you can gain clarity and better understand what’s stressing you. It can also help identify patterns in your thoughts and behaviours, allowing you to pinpoint what triggers your stress. Set aside just 10 minutes each day to jot down whatever is on your mind.
2. Mindfulness and Meditation
An effective tool for reducing stress and anxiety by helping you focus on the present moment. Some meditation apps offer free or affordable guided practices that teach you how to calm your mind, regulate your breathing, and reduce tension.
3. Physical Activity
Moving your body is one of the most effective ways to release stress and improve your mood. Exercise releases endorphins—your brain’s natural mood boosters—and helps clear mental fog. Whether it’s going for a walk, practising yoga, or following a home workout, regular movement helps reduce anxiety and provides a much-needed mental break.
4. Creative Expression
Creativity is a wonderful outlet for stress and anxiety. Whether it’s drawing, painting, playing music, or writing, engaging in creative activities allows you to express emotions in a healthy way.
5. Breathing Techniques
When you’re feeling overwhelmed by financial stress, simply focusing on your breath can bring relief. Breathing techniques like the 4-7-8 method—where you breathe in for four seconds, hold for seven, and exhale for eight—activate your parasympathetic nervous system, which helps calm your body and mind. Practising this a few times a day can help reduce anxiety and bring a sense of calm.
6. Grounding Exercises
Grounding exercises are designed to pull you out of spiralling thoughts and back into the present. One easy technique is the 5-4-3-2-1 method, where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique helps redirect your focus and interrupt negative thinking patterns.
7. Social Connections
While financial stress can make you feel isolated, staying connected to loved ones is one of the best ways to maintain mental health. Even a quick phone call or a cup of tea with a friend can help you feel supported and less alone. If in-person connections are difficult, try joining online peer support groups where you can share experiences and gain emotional support from others who understand what you’re going through.
Coping Skills for Managing Financial Stress
When financial pressure builds, it’s important to have coping skills to manage the emotional impact. Here are a few key strategies to help:
Set small, manageable goals: When you feel overwhelmed by financial stress, focusing on small, achievable tasks can help you regain a sense of control. Whether it’s creating a simple budget or finding a way to cut a small expense, taking small steps can reduce anxiety.
Limit exposure to stress triggers: Constantly checking the news or thinking about financial worries can increase stress levels. Set boundaries around how often you engage with stressful topics, such as limiting the time spent on social media or news websites.
Establish a daily routine: Maintaining a routine can create a sense of normalcy and structure during times of stress. Setting a daily schedule that includes time for relaxation, physical activity, and self-care can help you feel more grounded.
Engage in grounding exercises: Grounding techniques like deep breathing or focusing on your five senses can help when you feel overwhelmed by anxiety. These exercises bring your focus back to the present moment and help calm your nervous system.
What to Do in a Crisis
If you’re feeling overwhelmed and need immediate support, several crisis services are available in Australia:
Lifeline: Call 13 11 14 for 24/7 crisis support.
Beyond Blue: Call 1300 22 4636 or visit their website for online chat support.
Suicide Call Back Service: Call 1300 659 467 for 24/7 support.
If you’re ever unsure or feel you need urgent help, reaching out to a crisis service is always the right choice. You don’t have to face these challenges alone.
Conclusion
The cost of living crisis has undoubtedly placed a heavy burden on mental health, but that doesn’t mean you have to go without support. With options like sliding scale fees, Medicare rebates, and telehealth services, mental health care is more accessible than it might seem. And while professional support is important, developing strong self-care strategies can also help manage stress and protect your mental well-being during challenging times.
If you’re feeling the impact of financial stress, consider speaking to a psychologist about flexible payment options or exploring sliding scale therapy. Remember, prioritising your mental health is essential for navigating these difficult times with resilience.
References
Australian Government. (2023). Better Access to Mental Health Care. Retrieved from health.gov.auBeyond Blue. (2023). Managing Mental Health During the Cost of Living Crisis. Retrieved from beyondblue.org.auLifeline Australia. (2023). Financial Stress and Mental Health: How to Cope. Retrieved from lifeline.org.auHeadspace. (2023). Mental Health Services for Young Australians. Retrieved from headspace.org.au
