How to Find Mental Health Care in Rural Areas
As a young person living in a rural community, you may experience some of the joys that come with having a close-knit community and immediate access to the great outdoors. But rural life may also bring its share of challenges, especially when you’re trying to find mental health care.
If you’ve found yourself with limited access to mental health care providers, feelings of shame around seeking help, or few options for affordable care, you’re not alone. Many young people in rural communities have experienced the same thing: 65% of rural areas do not have a psychiatrist, and only 3% of youth living in rural areas have access to a mental health facility that offers suicide prevention services. Although help may be hard to find at first, support is available.
Reaching out for help is a key step toward self-care. Here are some practical ways to find the mental health care you need no matter where you live.
Consider People You Can Reach Out To
Whatever you’re going through, seeking help is a viable and healthy option.
In Your Community
- You can start by talking to someone who makes you feel seen and heard. It could be a trusted adult such as a parent, caregiver, teacher, coach, or family friend. These adults could give you the care and compassion you’re looking for or recommend someone else who may be able to better help you.
- Look for a peer support group. Some organizations, such as Bring Change to Mind and Active Minds, allow students to run mental health clubs.
Professionals
- Your school may have someone you could talk to. Check to see if there is a guidance counselor, social worker, or school psychologist available.
- You can also reach out to a pediatrician or primary-care provider. Sometimes a mental health service provider is located in the same building as a primary-care provider.
- If you can’t find a local therapist or counselor, virtual therapy is a convenient option. Many mental health care professionals offer remote therapy options via videoconference platforms. You can consult your insurance provider to get a list of in-network virtual therapists or check out online resources such as Psychology Today’s Find a Teletherapist directory.
Rural Minds, an organization that offers mental health resources and information for people in rural America, is another place to look.
Use Free and Confidential Resources
Tools are available to you on your journey, whether you prefer to talk on the phone, text, or chat online with trained counselors.
- Call or text 988, or chat online to get support for emotional distress, suicidal thoughts, or substance misuse. For TTY users: Use your preferred relay service or dial 711 then 988.
- Text “HOME” to 741-741 for a free, confidential conversation with a trained counselor any time of day.
Ways to Support Your Mental Health Daily
Incorporating everyday activities is an important way to practice self-care.
- Use apps that offer meditation or calming sounds, or help you track your mood. Even a 10-minute breathing session or a 90-second reset can go a long way.
- Journaling about how you feel or expressing yourself through art can help you process your emotions.
- Getting outside and moving your body, even for short walks, can boost your mood.
- Talking with friends or going out to socialize with them can lift your spirits and remind you that there are people who care about you and are there for you.
- Participating in group activities around shared interests, such as music or civic engagement, can help you build community and offer a chance to connect with others while engaging in activities that give you enjoyment and fulfillment.
Practicing gratitude can boost your mood and allow you to stay grounded. One simple, low-lift way to do it is ending your day thinking of three things you’re grateful for. They can be as small as enjoying a delicious cookie or as big as winning a game.