If you’ve ever looked into therapy as a self-employed person, you’ve probably had a moment where you thought:

“Wait, how much?”

Yeah. You’re not imagining it.

In the U.S., therapy can cost anywhere from $100 to $250 per session, this is WITHOUT insurance coverage! If you’re self-employed, you’re probably paying out of pocket. Even with marketplace insurance, mental health coverage is notoriously limited, with high deductibles and confusing networks.

Let's not get us started about how ridiculous this is...

So what happens if you need support but can’t swing $1,000/month just to feel like a functioning human?

You still have options. Good ones.

Here's your step-by-step plan to get the support you need — without the therapy bill.

Step 1: Get Clear on What You Actually Need

Before diving into therapy (or alternatives), take a moment to ask yourself:

What am I hoping will change?

Are you looking for help with:

• Anxious thoughts or spiraling?
• Relationship patterns that leave you stuck?
• Burnout or work identity confusion?
• Drinking or coping mechanisms that feel out of control?

This might feel overwhelming, but a quick 10-minute journal check-in can make things clearer:

• What’s been hard lately?
• What do you keep ruminating on?
• What emotion shows up the most — anger, shame, loneliness, anxiety?

Knowing what you’re really trying to work through helps you choose the right kind of support. Not just the most obvious (or expensive) one.

Step 2: Consider Coaching or Targeted Tools Instead

If out-of-pocket therapy is too much right now, coaching can be a more affordable, goal-focused option. A coach won’t do trauma work, but they can help with issues like:

• Relationship dynamics
• Career burnout
• Emotional regulation
• Building confidence or boundaries

Coaches often run on monthly packages or intensive programs — and some apps now do the same, offering deep support without the weekly calendar drain.

Take relationships, for example…

Step 3: Don’t Underestimate Specificity

General talk therapy is great — but it’s also broad.

Your current issue is the visible problem. Once you know the root cause, you can save hundreds of dollars.

‍

Sometimes a targeted solution gets to the root faster. If your issue is relational, go there. If it’s burnout, don’t default to general anxiety — explore systems, identity, boundaries.

Think of it like this:

• Therapy is like hiring a generalist
• Getting a specialized tool or coach is like hiring a specialist with a zoom lens

And bonus: it’s usually 10x cheaper.

Step 4: Example: If It’s a Relationship Issue, It Might Be Attachment

Does this sound familiar to you?

"Why are you shutting me out again?"

"Not this again..."

Over-texting, shutting down, panicking when things feel distant — actually trace back to something deeper:

👉 Your attachment style.

Attachment theory is the idea that we all develop emotional blueprints based on how safe and seen we felt growing up. These blueprints shape how we relate to intimacy as adults.

The four core styles are:

• Secure: Comfortable with closeness and independence
• Anxious: Fear of abandonment, often over-attuned to others
• Avoidant: Discomfort with emotional closeness, values independence
• Disorganized: A mix of both — push-pull dynamics

Understanding your attachment style can change everything in how you show up in romantic, platonic, and even work relationships. And the best part?

You don’t need to go to therapy just to learn it.

And here’s something most people don’t know:

Most generalist therapists don’t specialize in attachment at all.

Many therapists (especially those trained over 10 years ago) received little formal training in attachment theory — because it’s a relatively new science (main research started in the 1950s).

Modern, practical models for healing insecure attachment and moving toward secure behavior have only become widespread recently. That means if you’re struggling with anxious, avoidant, or disorganized patterns… the average therapist might not even speak that language.

So instead of spending thousands on general talk therapy that might never touch the root — what if you went straight to the source?

Step 4: Try Targeted Apps (That Don’t Cost $200/Hour)

Depending on what you’re struggling with, a focused app might be exactly what you need — and way more affordable.

Here’s a breakdown by issue:

🧠 For Relationships / Attachment Patterns:

Try Attached — a guided app to help you understand your attachment style, practice secure behavior, and reflect deeply through journaling and meditations.

🛏 For Sleep and Anxiety:

Apps like Stellar Sleep or Open combine breathwork, anxiety relief techniques, and guided support to help your nervous system unwind.

� For OCD or ADHD:

Apps like NOCD or Shimmer provides coaching or treatment.

🍷 For Drinking or Habit Shifts:

Check out Sunnyside or Monument — apps built for reducing alcohol use through behavior science and daily tracking.

TL;DR

• Therapy’s expensive — especially if you’re self-employed.
• But understanding your specific need can help you find affordable, focused support.
• Journaling is a great first step.
• Coaching and apps can provide structured, often more accessible support.
• Attachment-based tools like Attached may be especially useful for relationship challenges.
• Targeted support > generalized advice — and that means quicker results, less guesswork, and more peace of mind.

You’re not broken. You’re just ready for the right kind of help.

And there’s more of it out there than you think.

Understand your attachment style and solve your relationship issues‍

Love shouldn't be painful. The No.1 app to explore your relationships and attachment style so you can become happy and free — backed by attachment science.

The Attached app helps make this process easier with:

• Daily Quests for habit-building
• Help Mode for tough emotional moments
• AI Journal to find hidden emotional patterns
• Weekly Coaching from Eden, your relationship guide
  

Download Attached for free and start working toward stronger emotional security.