Dealing with depression on a budget
When you’re dealing with depression, everyday tasks can take more energy than usual. If money is tight, the thought of paying for counselling may feel like one more obstacle. But you don’t have to wait until you can afford private therapy to ask for help.
At Just Us; We All Struggle Inc., we offer free and low-cost counselling to people with low income or no insurance in New Brunswick. Sessions are offered in person in Saint John or Fredericton, or virtually across the province. Counselling is provided by master’s-level interns, with support from experienced supervisors. Your first three sessions are free, and after that they’re just $20 each.
Alongside counselling, here are a few small, free steps that may help you get through difficult days. They are ways to support yourself, not a test of how hard you’re trying.
Start smaller than you think you need to
Depression can make familiar advice feel impossible. “Go for a walk” sounds simple until getting dressed feels like a major task. On those days, try choosing a step that fits the energy you have: open the curtains, sit outside for five minutes or walk to the end of the street.
Moving your body may help with symptoms of depression, but it does not require a gym membership, special equipment or a strict routine. A short walk or gentle movement at home counts. If today is a day for rest, you can try again another time.
Reach out without having to explain everything
Depression can make you feel disconnected from other people. You might worry about being a burden or feel you need to understand what’s happening before you talk about it. You don’t need a polished explanation.
A message as simple as “I’ve been having a hard time. Could you check in with me this week?” gives someone a way to help. You could ask a friend to join you for a walk, sit with you over coffee at home or help with an errand. If talking feels too difficult, spending time together still matters.
Connection can also begin with a counsellor. At Just Us, you can talk through what you’ve been experiencing at your own pace. You do not need to decide in advance what you want to work on.
Take money stress seriously
Financial strain can affect your mental health. When you’re worried about groceries, bills or housing, it may be difficult to focus on anything else. Try to give yourself credit for the pressure you’re under rather than treating it as a personal shortcoming.
If you need help finding practical support, 211 New Brunswick is a free service that can connect you with community programs, including help with basic needs and mental health. Asking about those resources is part of caring for yourself.
You also do not need to spend money on wellness products or subscriptions to make progress. Focus on what is useful and possible for you right now. That might be having something to eat, getting some rest, keeping an appointment or letting someone know you could use help.
Know where to turn for counselling
Free counselling through Just Us is available to New Brunswickers who need support. You can contact our team to ask about your options or book an appointment. We offer online counselling as well as in-person services in Saint John and Fredericton, so you can ask what is available and what might work best for you.
New Brunswick also has Community Addiction and Mental Health Services. If you’re unsure where to begin, the province’s Addiction and Mental Health Helpline is available 24 hours a day at 1-866-355-5550.
Depression is hard enough without feeling that help is out of reach. You deserve support regardless of your income, and you do not have to figure out every next step today. Contact Just Us to learn about free counselling in New Brunswick at justusinc.ca.