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Online therapy, or teletherapy, connects you to a licensed therapist or counselor through your phone. Unlike traditional therapy in an office setting, online therapy sessions can take place wherever you are — you’ll use phone calls, messaging, or live video calls to speak with your therapist.

The virtual nature of online therapy can be helpful for patients. Specifically, the American Psychological Association calls out two benefits that online therapy can provide:

1. Communicating with a counselor online may be more convenient and comfortable for certain individuals.
2. Online therapy prices may be lower than a traditional therapy visit.

During our research, the reviews team found several affordable online therapy options. But are there any options for free online therapy?

Unfortunately, online therapy platforms do not provide therapy for free. For instance, BetterHelp offers financial aid for people seeking therapy. ReGain and Teen Counseling (specialty sites run by BetterHelp) also offer financial aid. Brightside and Talkspace accept insurance, and both platforms have psychiatry plans. With Brightside, you can use its insurance checker webpage to see exactly how much of your care will be covered. Finally, Calmerry is our selection for the most affordable online therapy in our review of the best online therapy services.

As an alternative to free therapy, consider group therapy, community resources, and employee assistance programs (EAPs). Peer support and emergency hotlines are also options. Volunteer support services like the Crisis Text Line offer free mental health communication that connects you to support groups and active listeners (volunteers trained to listen with compassion and empathy) who guide your conversation with questions designed to help you learn more about yourself. It's important to know that its services do not provide therapy from a licensed professional.

We independently investigate and recommend products and services that we believe will enrich the lives of our readers and meet their specific needs. You can read our full online therapy review methodology here. We’ve spent many hours carrying out in-depth research on the online therapy market. You can trust our review because we did the legwork for you in these specific ways:

• Engaged in ongoing independent research
• Mystery shopped each of the brands
• Contacted the brands’ customer service teams to ask questions and gauge responsiveness
• Consulted six leading psychologists and psychiatrists
• Became customers of online therapy providers ourselves
• Reviewed academic research about the efficacy of online therapy versus in-person therapy
• Read hundreds of verified customer reviews from trusted third parties such as the Better Business Bureau and Trustpilot

According to the National Institute of Mental Health (NIMH), therapy (called psychotherapy) is a collection of treatments used to help you notice and change unhealthy thoughts, emotions, or behaviors.

Online therapy, referred to as telemental health by the NIMH, is when you receive therapy treatment from a licensed therapist or counselor using video or phone calls to connect instead of attending in-office appointments.

It’s common to hear counseling and therapy used interchangeably, but the main difference between the two practices is how practitioners approach treatment.

“Therapy and counseling are both forms of psychological interventions to help people manage mental health issues, and the goal in both cases is to improve the person’s well-being,” says Candace Kotkin-De Carvalho, a licensed social worker and the clinical director at Absolute Awakenings in Morris Plains, New Jersey. “Therapy is typically a longer-term treatment that focuses on helping a person recognize thought or behavioral patterns that could contribute to psychological issues. Counseling is more focused on specific, immediate problems and can involve providing guidance on how to best manage the situation. Counselors usually work with people for shorter periods of time, often just a few sessions.”

Free online therapy platforms do not exist, but some platforms may include free support groups or texting with trained volunteers. For example, Monument, an online therapy platform for alcohol use disorder, offers online support groups monitored by a therapist.

Who Can I Talk to Right Now for Free?

One platform to be wary of is 7 Cups. In search results for free therapy, it’s labeled “7 Cups: Free Online Therapist & Counseling,” although its text therapy services require a monthly fee, and available therapists are sparse. 7 Cups does offer free access to peer-support chat rooms. We don't recommend 7 Cups for online therapy, but some people may appreciate the platform for its ability to connect them with others who have similar conditions. It offers these free resources:

• Mental health support groups for anxiety, depression, eating disorders, psychosis, schizophrenia, attention deficit hyperactivity disorder, obsessive-compulsive disorder, post-traumatic stress disorder, and bipolar disorder
• Peer groups for members of the LGBTQ+ community, students and young career professionals, young people of color, and people age 35 and older
• A group called the Hobby Zone where members can talk about their favorite pastimes, with options such as gaming, arts and crafts, gardening, and cooking
• Unlicensed volunteer listeners who users can message back and forth with for free

Our Reviews Team tested 7 Cups, finding minimal vetting and training for volunteer listeners and poor moderation practices. For more information about this online counseling service, read our in-depth 7 Cups review.

The Crisis Text Line is another option you can use. Text HOME to 741741, and you can connect with a volunteer crisis counselor. Speaking with the counselor is free, and if you have a cell phone plan with T-Mobile, AT&T, or Verizon, texting with the Crisis Text Line is also free. For other phone networks, you’ll be charged standard messaging rates.

Volunteer listeners are trained in reflective listening, collaborative problem-solving, and crisis management. Listeners are not free online counselors or therapists. Licensed therapists and counselors train and study for many years to earn their accreditations, and a listener may not have the same level of experience or qualifications as a licensed professional.

Where Can I Find a Free Therapist or Counselor?

Some organizations, such as the National Alliance on Mental Illness (NAMI), can help you find affordable or free psychotherapy near you. These resources may be available in person or online.

NAMI also has a helpline for connecting people with mental health resources. To chat with a volunteer, visit the NAMI HelpLine page and click “Chat with us.” Alternatively, you can text “HelpLine” to 62640 or call the NAMI HelpLine at 800-950-6264.

Beginning in 2020, therapists with the Therapy Aid Coalition have offered low-cost or free online counseling services to healthcare workers and first responders, even if they are currently unemployed. The Therapy Aid Coalition also provides free online mental health counseling after national crises.

* Cost shown is without financial aid or health insurance.

1. If mental health services are covered by your health insurance plan, use an online therapy platform that accepts your insurance. Many platforms also accept payment through health savings accounts or flexible savings accounts.
2. Use an EAP if your company offers one. These are free workplace programs.
3. Connect with a free mental health organization like NAMI or the Substance Abuse and Mental Health Services Administration (SAMHSA) to access local resources.
4. Search for local support groups hosted near you.
5. Some platforms, such as BetterHelp and its specialty sites ReGain and Teen Counseling, offer financial aid.

Therapy can help you navigate mental health concerns, life transitions, trauma, and more. Besides choosing between teletherapy and in-person therapy, you may want to also consider the types of therapy available, such as the following:

• Cognitive behavioral therapy (CBT)
• Dialectical behavior therapy (DBT)
• Eye movement desensitization and reprocessing therapy (EMDR)
• Interpersonal therapy (IPT)
• Cognitive processing therapy (CPT)
• Prolonged exposure therapy (PE)
• Group therapy
• Psychodynamic therapy

Although there’s no one-size-fits-all option for therapy, one type could be better than another to help you meet your specific needs and mental health goals. If you don't know which type of therapy is best, your therapist may recommend one over another.

Unfortunately, free therapy online is not common, but you can find free online resources. If you need someone to talk to, you can message with active listening volunteers or support groups — many are available online for free. 7 Cups offers both volunteer listeners and online forums you can use to communicate with other people in similar situations as yours, and Monument hosts free support groups for individuals and loved ones affected by alcohol use disorder. You can also contact the Crisis Text Line, which has volunteers who are trained in active listening and crisis management.

Several online therapy platforms work to make online counseling services affordable. BetterHelp, which also includes ReGain and Teen Counseling, offers financial assistance if you qualify. All of these platforms use the BetterHelp questionnaire to match you with a therapist.

Other platforms, such as Brightside and Talkspace, accept certain insurance plans. And Calmerry is our pick for the most affordable online text-based therapy in our review of the best online therapy platforms.

If you are in crisis, it is not safe for you to wait for an online therapy appointment. In case of an emergency, including plans to harm yourself or others, call 911. If you’re having suicidal thoughts, dial 988 to reach the Suicide and Crisis Lifeline. Help is available 24/7. Or you can send a text message to 741741, which is a Crisis Text Line. A crisis counselor will respond to your text, help you stay calm, and make sure you’re safe.

You can also reach the SAMHSA National Helpline at 800-662-HELP (4357). The SAMHSA line is a free, confidential treatment referral and information service for individuals facing mental or substance use disorders. Help is available 24/7, 365 days a year.