How to cope with anxiety when you can’t afford private therapy
Anxiety doesn’t show up based on your budget. It can affect anyone—no matter your age, background or situation. And when private therapy feels financially out of reach, it can leave you wondering what options you actually have.
If that’s where you are, you’re not alone. Many people face this same barrier. The good news is that there are ways to cope with anxiety and access support without paying for private therapy.
You deserve care, support and relief—regardless of your financial situation.
Start with immediate, free support
If your anxiety feels overwhelming or hard to manage on your own, connecting with someone in the moment can help.
In Canada, you can call or text 988, the Suicide Crisis Helpline. You don’t have to be in crisis to reach out—they’re there to listen and support you through difficult moments.
Kids Help Phone (1-800-668-6868 or text CONNECT to 686868) is also available for youth aged 5 to 20.
These services are free, confidential, and available 24/7.
Build simple, everyday coping tools
When therapy isn’t an option, small, consistent strategies can make a real difference over time. You don’t need a perfect routine—just a few tools you can return to when anxiety shows up.
Here are a few that many people find helpful:
Grounding exercises: Try the 5-4-3-2-1 method—notice five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. It helps bring your focus out of your thoughts and back into the present.
Breathing techniques: Slow, controlled breathing can calm your nervous system. A simple pattern, like inhaling for four seconds and exhaling for six seconds, can help reduce physical tension.
Movement: Gentle movement—like walking, stretching or even pacing—can help release built-up stress in your body.
Journaling: Writing things down can help untangle racing thoughts and make them feel more manageable.
You don’t have to use all of these. Even one or two, practiced regularly, can help you feel steadier.
Connection still matters
Anxiety often pulls people into isolation, but staying connected—even in small ways—can be a powerful support.
This might look like reaching out to a friend or family member, sitting with someone, even without talking much, or joining a free peer support group, either in person or online.
Across New Brunswick, many community organizations offer free group spaces—both in person and online—where you can connect without pressure or expectations.
You don’t have to carry everything on your own.
Create moments of calm in your day
When anxiety feels constant, the idea of “relaxing” can feel out of reach. Instead, try focusing on small, realistic moments where your body can settle—even briefly.
Some ideas include:
Listening to music that helps you feel grounded
Taking a warm shower and focusing on the sensation
Stepping outside for fresh air, even for a few minutes
Limiting social media or news when it starts to feel overwhelming
These moments won’t make anxiety disappear—but they can soften it and give your system a break.
Understand what anxiety is doing
Anxiety is your body’s way of trying to protect you. It can make everyday situations feel like threats, even when they aren’t.
Instead of fighting it, you might try getting curious about it:
What might have triggered this feeling?
What is my body trying to tell me?
What do I need right now to feel a little safer?
You don’t need to have all the answers. Just noticing what’s happening—without judging yourself—can take some of the intensity out of the experience.
Explore free and low-cost counselling options
Even if private therapy isn’t an option, there are still ways to connect with a professional.
In New Brunswick, there are organizations that offer free or low-cost counselling to help reduce financial barriers. This can include:
Non-profit counselling services
Community health centres
Sliding-scale therapy options
Virtual counselling for those in rural areas or without transportation
For example, Just Us; We All Struggle is a non-profit that works with Masters-level counselling interns to deliver three free counselling sessions to anyone in New Brunswick. After the three sessions, they’re just $20 each.
When it feels like too much
If your anxiety is starting to affect your daily life—like your sleep, appetite, work or relationships—it’s important to reach out.
You don’t have to wait until things get worse.
Call or text 988, connect with a support line or reach out to a local organization. There are people who care and who want to support you through this.
You deserve support—no matter your financial situation
Not being able to afford private therapy can feel frustrating, even discouraging. But it does not mean you have to handle anxiety on your own.
There are real, meaningful supports available—through community, through small coping tools, and through people who are ready to listen.
Take it one step at a time. Even small steps count.
And when you’re ready, support is here. Visit justusinc.ca to book an appointment.