There’s no denying that treatment is a huge financial burden: Affordability is the top reason people avoid mental health services, according to a survey conducted by the Substance Abuse and Mental Health Services Administration.

Depending on where you live and the type of insurance you have, a 45- to 60-minute session can cost as much as $80 to $200. (Depending on your city, the cost may be higher. In New York, for example, it’s not uncommon to pay around $300 per session.)

There are many reasons why this happens. Insurance is a big deal. Many companies often do not support therapist diagnoses or do not provide adequate mental health coverage under their plans. Therapists also often cannot afford to accept insurance, meaning most of their clients must pay entirely out of pocket.

But here’s the thing: Treatment doesn’t have to be expensive to be effective. There are many options to get the help and treatment you deserve.

Mental illnesses don’t “go away” on their own, and they often don’t get better over time without treatment. One of the main benefits of therapy is that you will learn skills you can use to manage your mental health and well-being throughout your life.

Here are a few ways you can tailor your treatment to fit within your budget.

1. Try sliding scale therapy.

One of the most common ways to cut costs is to see a therapist who does what’s called a sliding scale, where the price of each session is essentially negotiable based on your current income.

It is recommended to ask your therapist if they offer low-cost services during your initial treatment or when you call to schedule an appointment. You can also do some research and find an organization that offers sliding scale payment options directly, such as a psychotherapy training program.

2. Look into university counseling centers.

Some universities offer mental health clinics that serve the community. These programs are typically staffed by graduate students with training in psychotherapy and are supervised by licensed mental health professionals.

One advantage of these clinics is that, because they are training clinics, they are likely to offer evidence-based psychotherapy, with some clinics using more advanced therapies than those available in the community.

These centers are sometimes free for enrolled students and can be a low-cost option for those who are not attending school.

3. Research free therapy options.

Free courses are rare, but they do exist. Some psychotherapists in private practice offer treatment pro bono or on a sliding scale. As with all treatment options, research is important. It never hurts to ask.

4. Look into participating in research studies.

Participating in research studies is another way to receive psychotherapy for free, although in some cases the treatments being tested may be new and not yet supported by evidence. This means that unproven methods may be used during your treatment, rather than well-known techniques such as cognitive behavioral therapy.

5. Go to a community-based organization.

Mental health is important to the fabric of a community, so a nonprofit or religious group can offer affordable classes to those seeking help.

In some communities, organizations such as Catholic Social Services or Jewish Family Services provide nonfaith-based, sliding-scale psychotherapy services to the entire community, regardless of religious affiliation.

6. Try group therapy or a support group.

If you don’t mind talking in a group setting, group therapy may be an affordable option. Group therapy is sometimes less expensive than individual therapy because the cost is shared among group members.

Support groups can provide similar cost-effective solutions. Research shows that individuals who participate in support groups find the entire process empowering and can reduce feelings of isolation. You can look forward to being in the room with others who are going through similar struggles, and everyone is encouraged to share their stories.

But be sure to do your research: Some support groups are not led by trained mental health professionals. If this is what you’re looking for, you may want to spend some time looking for a clinic run by a therapist.

7. Look into an online program.

Believe it or not, online mental health programs can have real benefits.

Virtual therapy often uses cognitive behavioral therapy techniques, which is one of the most effective forms of talk therapy. While online therapies should not replace in-person therapy, they can complement other therapies and reduce overall costs.

Plans offer services ranging from one-on-one fee-based consultations with a therapist to apps you can use on your own. For example, Talkspace allows you to connect with licensed mental health professionals and chat with them online. If you need to talk to someone right away, programs like Crisis Text Line are free and can be used at any time of the day or night.

Ultimately, how you decide to seek treatment is up to you and your budget. What matters is that you are taking steps to improve your mental health.

Mental illness is the same as physical illness. No one chooses to have depression, anxiety, bipolar disorder, or schizophrenia, just like no one chooses to have cancer. Fortunately, we have excellent treatments for mental health conditions that allow people with mental illness to find relief from their symptoms.