Mental health support for retirees on a fixed or low income

This article was reviewed by experts at MindSpot.

Retirement isn’t always relaxing

While retirement is often portrayed as stress-free, the reality can include financial pressure, isolation, and uncertainty. It’s okay to feel overwhelmed. Help is available. 

Why mental health is important – especially on a tight budget

Retirement is a major life change. Shifts in routine and income can feel stressful, even when the change is positive. Looking after your mental health during this time is vital. Stress adds up – and it takes a toll on your resilience. 

Financial stress

Financial stress can have a big impact on mental health. Research shows that lower income Australians are far more likely to experience high psychological distress. Unfortunately, they're also far less likely to access Medicare-subsidised mental health care.  

The good news is there are other ways to support your mental health, without breaking the bank.  

What can you do to support your mental health?

Start with small actions. Make time for activities you enjoy. Reach out to friends or community groups. These simple steps can help you feel more connected and supported. 

If you’ve been finding it hard to do things that usually help, that might be a sign you need extra support to get back to feeling like yourself.  

What free or low-cost support is available?

A tight budget can make finding the right mental health support feel overwhelming. Here’s how you can find some affordable support: 

• Talk to your doctor. They can refer you to subsidised psychotherapy sessions and treatment plans. 
• Explore online programs, peer support groups, and helplines. Many are free and easy to access. 

Free online programs and services

You don’t need a GP referral to access any of these services: 

• MindSpot’s Wellbeing Plus Course or The Big 5 – useful courses for older people in Australia who want to improve mental health and resilience, with the option of therapist guidance along the way. 
• Medicare Mental Health – tools, self-help, and information on various support options, including online therapy and peer forums. 
• Beyond Blue has a Wellbeing Action Tool to help you plan mental health strategies. 

Digital support is both equitable and effective. In 2025, MindSpot found that 34% of users lived in lower-income areas. Despite more severe symptoms, they improved just as much as higher-income users – with big drops in anxiety and depression. 

Community groups or peer support

Connecting with others can make a big difference to how you handle stress. Try: 

• Men’s Sheds – a welcoming space for conversation, shared projects, and purpose.  
• U3A (University of the Third Age) – education, peer-to-peer mentoring, and social activities. 
• Joining or starting a community craft group to meet new people and share craft skills. 

For support with a particular challenge, consider joining a support group.

Barrie's story

Watch the video to hear Barrie’s story, which shows how community connection and support groups can help during tough times. 

Phone and online support 

These helplines are available any time, day or night: 

• Lifeline – for crisis support, call 13 11 14, text 0477 131 114, or chat online.  
• Beyond Blue – to talk with an experienced councillor, call 1300 22 4636 or chat online.   
• MensLine – to talk to a professional councillor who’s experienced in men’s issues, call 1300 78 99 78 or chat online.  

Start small, start today

If you’re unsure about how to improve your mental health on a budget, try one of these small steps today: 

• Talk to your GP  
• Visit a free mental health resource online  
• Call a free helpline 
• Tell a friend how you’re feeling  

You’re not alone. With the right support, you can cope with life’s challenges and feel more like yourself. 

For more healthy ageing information, get in touch with one of our helpful site navigators on 1800 951 971. 

References

Black, N., Jayawardana, D., Johnston, D. W., & Trinh, T.A. (2025, August 20). The growing divide: Income inequities in access to mental healthcare in Australia (Discussion Paper No. 202513). Centre for Health Economics, Monash University. https://doi.org/10.1016/j.ssmmh.2025.100580 

Mental Health Australia & NATSEM. (2023, October 10). New national research shows alarming disparities in access to mental health care across Australia [Media release]. 
https://www.mentalhealthaustralia.org.au/sites/default/files/docs/media_release_mapping_mental_health_care_mental_health_australia_and_natsem_10.10.2023.pdf  

Staples, L. G., Dear, B. F., Nielssen, O., & Titov, N. (2025). Do people residing in low socioeconomic areas engage with and benefit from digital mental health services? Internet Interventions, 41, Article 100865. https://doi.org/10.1016/j.invent.2025.100865  

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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