How to use your benefits to support your mental health
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Around one in five people in the United States — over 50 million people in 2023 — experience mental illness every year. These conditions change emotion, thinking, behavior, or a combination of the three, and can include PTSD, ADHD, bipolar disorder, anxiety, depression, and more.
Despite how widespread mental health conditions are, less than half of those who have experienced or are currently experiencing one or more have yet to receive any related mental health care.
Your mental health matters, no matter which side of these statistics you find yourself on. If you’re worried about affording care, making time to see a provider, or finding a provider in your network, help is available.
Here are some benefits you may have access to that can help you get the care you need and support your mental health goals.
1. Employee Assistance Programs
An Employee Assistance Program, or EAP, is like a complimentary toolbox that your workplace hands over, filled with all kinds of helpful resources to help you personally and professionally. These programs are totally confidential, so your employer won’t know if you’ve used them or any of the information you’ve shared.
Most EAPs provide short-term counseling, which is available 24/7, is confidential, and can be held remotely or in person. EAP counselors can help you with issues including:
Psychological conditions like depression, anxiety, addiction, and eating disorders.
Other mental health concerns like grief, trauma, and relationship difficulties.
Relevant physical factors, like nutrition and exercise.
EAPs typically cover three to six free sessions. After you use your free sessions, your EAP counselor may be able to connect you with a mental health professional for longer-term support.
Other common EAP features may include financial counseling and work-life balance services like childcare locators and referrals. You can use any or all of the available programs, and they may help you break down barriers to improving your mental health, like time, money, and availability.
2. Health Savings Accounts (HSAs) and Flexible Spending Accounts (FSAs)
HSAs and FSAs can be used for qualified medical expenses like mental health services. While these types of accounts have some differences, they’re both tax-advantaged, and you can have one, the other, or a combination of the two.
Qualified expenses typically include mental healthcare copays, prescription or over-the-counter medication, massage therapy, teletherapy, and more. Your HSA and/or FSA will likely come with a debit card. You can use this for payments, or pay using a different method and keep your receipt for reimbursement.
Some services might require a Letter of Medical Necessity from your doctor before you can get reimbursed for the charges — you can usually ask your provider directly for one of these. The letter doesn’t always guarantee coverage, but it’s your best bet at getting some of those expenses approved.
Services and care that might require a Letter of Medical Necessity include:
Sleep solutions, like light-blocking eye masks, sleep apnea treatments, and over-the-counter or prescription sleep aids.
Exercise-related costs, like gym memberships, fitness classes, and exercise equipment.
Some over-the-counter vitamins and supplements.
No matter which account or mix of accounts you choose, HSAs and FSAs can help you save money on medical expenses and reduce your taxable income.
3. How to find mental health professionals
Just like with a primary care provider, finding a mental health provider that’s the best fit for you may take some time. Ideally, the therapist or counselor you choose should provide an individualized approach to your care and make you feel comfortable, heard, and respected.
To find an in-network therapist, you can log into your health insurance provider’s online portal, ask your doctor for recommendations, or check online directories. You may want to contact a few different therapists to make sure you find one that’s best for you.
If you have questions about what your policy covers and how much each session will cost, you can ask potential mental health providers or your insurer. They can likely tell you how much will be covered, what you’ll be expected to pay, and any resources that can help you cover costs.
Here are a few resources that can help you find the right fit.
4. Talk to a professional at home with telehealth
Sometimes, you might just feel like staying home. Other times, your schedule might prevent you from seeing your mental health provider in person. Telehealth leverages technology to bring some of your preferred providers to your phone or computer screen, so you don’t have to leave the house to get the care you need.
Many mental health providers offer telehealth sessions, and some may even be exclusively online. You could also consider exploring teletherapy apps like Talkspace or BetterHelp. These apps allow you to call, text, and video chat with a licensed, accredited therapist 24/7. As always, look at your benefits guide or talk to your HR team to understand the available telehealth services.
If you opt for telehealth, coming prepared can help your experience be as beneficial as possible.
5. See how your wellness perks can support your overall health
Employer-sponsored wellness programs are designed to support a physically and mentally healthy lifestyle. The details may vary depending on where you work, and not all employers will offer these programs. You can check your benefits guide or talk to your HR team to find out what’s offered.
If you do have a wellness program, they may include perks that can help with mental health, like:
Gym memberships, exercise classes, or on-site fitness centers
Apps for meditation and improved sleep, like Headspace or Calm
Support or incentives for smoking cessation, which can help with depression and anxiety
Access to co-working spaces, so you can meet your social needs, get a change of scenery, and separate your work life from your personal life, even if you work remotely
Remember, wellness programs can support your mental health even if they don’t explicitly address it. Don’t underestimate the power of lifestyle changes and physical wellness to improve your mood or symptoms.
6. Find your approach to setting mental health goals
Because mental health issues are deeply personal, their solutions need to be individualized. There’s no one-size-fits-all strategy, and no one right way to support this essential facet of your overall wellness.
So, pick your next move based on what you feel ready for, and be patient with yourself if you’re having a hard time. You can set your goals and map out your whole plan up front, start small and take things one step at a time, or chart a course somewhere in between.
The best approaches are rooted in empathy for yourself, an honest, judgment-free assessment of your unique circumstances and needs, and a clear understanding of your benefits.
And, finally, an important reminder: if you’re having thoughts of hurting yourself or anyone around you, please put down your benefits guide, pick up your phone, and call 911, the mental health crisis hotline at 988, or a trusted friend or family member.
Your benefits will be here waiting to help you, whenever you’re ready to use them.
ALEX
Mental health care has been stigmatized for far too long. My therapist taught me that.
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