Maybe you’re not sure about therapy and want to try another option first. Or you want to start something sooner or get help alongside therapy. We’ve laid out some options you can try, depending on your needs. To see what specific services and resources your plan covers, check your benefits or call the number on your health plan card.

If you’re looking for guided help

These options aren’t therapy, but they are kinds of guided support that may help.

Behavioral health coaching. Coaches can help you set goals, build coping skills and create healthy habits. Coaching often has a mix of guided sessions and self-led learning. And you may be able to meet with a coach sooner than a therapist.

Substance use helplines. They can help people struggling with drug or alcohol use or who are worried about a loved one. You can get anonymous support from an advocate trained in substance use care and recovery.

In-the-moment wellbeing support. Check if you or a family member has an employee assistance program (EAP). It may have trained specialists you can talk to over the phone right away. They can listen to what you need, give you confidential support and connect you with more resources.

If you’re looking for community support

Talking with others can help you learn from their experiences or get support from people who understand what you’re going through. Here’s a breakdown of two types of groups. Some people may use the terms interchangeably.

Support groups. These groups tend to be more structured with a designated leader. That may be a therapist, social worker or a trained peer leader. Support groups often focus on specific issues like trauma, grief or long-term illness.

Self-help groups. These groups are a lot like support groups, but they may have a more communal approach. They usually focus on helping people with similar experiences. Those could be things like addiction, parenting or being veterans.

For help finding a local or specialized group, check out Mental Health America’s Finding Help site.

If you want to try something on your own

There are things you can do on your own time to help improve your wellbeing.

Take action. Practices like meditation, breathing exercises and physical activity can help improve your mental health. You don’t have to do it all. Try something new or reestablish a good habit. Take a daily walk or try an online yoga routine. Or you can shut off your devices for an hour to relax with a book or cuddle with a pet.

Try a wellness app, like Calm. Wellness apps are designed to support mental health. They often have guided meditations, mood tracking, sleep support, daily tips and other helpful tools. These apps can provide structure and encouragement as you care for yourself.

Boost your knowledge. The more you know, the better prepared you are to improve your wellbeing. On our site, you can read about specific mental health concerns and get tips for managing your wellbeing. You can even take a self-guided video course on topics like anxiety or joy.

If you’re struggling and need help now

If you're in crisis or need immediate support, don't hesitate to reach out for help. You can call or text 988 to reach the Suicide & Crisis Lifeline. It’s available 24/7 for anyone in need.

Conclusion

There are many ways to get support even if therapy isn't the right fit right now. Or if you’re looking for something in addition to therapy. Explore the options that work best for you. And remember that it's OK to ask for help when you need it. You're not alone, and there are resources available to help you feel better.

Sources:

Helpguide.org. Support groups: types, benefits, and what to expect. January 16, 2025.

Matthews J, Moore M, Collings C. A coach approach to facilitating behavior change. The Journal of Family Practice. January 2022; 71.

Verywell Health. 6 ways to improve mental health without therapy. November 29, 2023.

Your mental health, your options

More about Mental Health Care