Therapy is one of the most commonly known solutions for addressing mental health. While it works for many, there are a lot of reasons why it doesn’t work for all—financial constraints, scheduling conflicts, and stigma are just a few reasons someone may not seek out therapy. In 2021, approximately two-thirds of Americans with a diagnosed mental health condition were unable to access treatment, even though they had health insurance. Here are three complementary strategies and resources to explore instead of, or in addition to, therapy. 

1. Peer support

Peer support is when trained people use their lived experiences to guide and support someone who is going through something similar. Over 40 years of scientific research shows that peer support is effective in improving pregnancy outcomes, managing chronic illness, overcoming eating disorders, and supporting mental health. Platforms like Fello make it easy to connect with a vetted and trained person who’s already experienced what you’re going through without scheduling conflicts or insurance hassles.

2. Meditation

Meditation has been extensively studied and is proven to decrease stress, anxiety, depression, while increasing resilience. Meditation can be free and practiced anywhere, any time. Studies show that a daily practice of 5-10 minutes can improve your mental health and well being. Common forms of meditation include guided visualization, body scans, and mindfulness practices, many of which can be found in apps like Calm or Headspace. 

3. Movement

Movement is not just good for your body, it’s also good for your mind. A UCLA study showed that individuals who exercise experience over a 40% decrease in the number of poor mental health days per month compared to those who do not exercise. Activities like walking, cycling, or team sports can benefit your mental health as well as low-impact activities like cleaning the house or doing laundry.