Many households work hard and still find that paychecks do not stretch as far as they used to. If you are trying to cover groceries, utilities, rent, and medical bills on a tight budget, you are far from alone. Federal, state, and local programs exist to help eligible households with many of these costs. This guide explains the main programs in plain language, where to apply, and how to spot the scams that often target people looking for help.
Please note: This website is an independent informational resource. It is not affiliated with, endorsed by, or connected to any government agency or benefit program. We do not process applications or determine eligibility. Eligibility rules, benefit amounts, and deadlines vary by state and change over time, so always confirm details with the agency that runs each program.
Where to Start
If you are not sure which programs might fit your situation, two starting points can help:
- Dial 211: In most of the country, calling or texting 211 connects you with a local information specialist who can point you toward food, housing, utility, and other assistance in your area.
- USA.gov: The federal government's information site includes a benefits section that explains major programs and links to the agencies that run them.
Your state's human services or social services department is also a key contact, since many programs, including SNAP, TANF, and Medicaid, are run at the state level. Many states let you apply for several programs with a single application.
Food Assistance
SNAP Food
The Supplemental Nutrition Assistance Program, often called food stamps, helps eligible low-income individuals and families buy groceries. Benefits are loaded each month onto an Electronic Benefit Transfer (EBT) card that works like a debit card at authorized grocery stores and some farmers markets.
Eligibility generally depends on household size, income, and certain expenses. Federal law changed in 2025, and many states have been putting new rules in place since then. Work requirements now generally apply to more adults without dependent children, with the age range extended through age 64, and some groups that were previously exempt now face time limits. Certain noncitizen groups have also seen eligibility changes. Exemptions and timelines vary by state, so check with your state SNAP office about the rules that apply to you.
Apply through your state SNAP agency, either online, by mail, or in person.
WIC Food
The Special Supplemental Nutrition Program for Women, Infants, and Children supports pregnant and postpartum individuals, infants, and children under age five who meet income guidelines and have a nutritional need. WIC provides specific healthy foods, nutrition education, breastfeeding support, and referrals to health care and other services.
Contact your state or local WIC agency to schedule an appointment.
School Meals Food
The National School Lunch Program and School Breakfast Program offer no-cost or reduced-price meals to children in eligible households. Some schools provide meals to all students at no charge through community eligibility. Many communities also run summer meal sites for children when school is out.
Ask your child's school or district about the meal application.
Local food banks and food pantries are another important resource. They are often run by community and faith-based organizations, and many do not require any formal application. Calling 211 can help you find one nearby.
Help With Energy Bills
LIHEAP Energy
The Low Income Home Energy Assistance Program helps eligible households with heating and cooling costs, energy crisis situations, and in some cases weatherization and minor energy-related home repairs. LIHEAP is funded federally but run by states, tribes, and territories, so application periods and rules differ. Funding can run out during the season, so it may help to apply early.
Apply through your state or local LIHEAP office or community action agency.
The Weatherization Assistance Program can help eligible households make their homes more energy efficient, which may lower energy use over time. Many utility companies also offer payment plans or hardship programs. If you are struggling to pay a bill, contact your utility before a shutoff notice arrives and ask what options are available.
Voice and Internet Service
Lifeline Connectivity
Lifeline is a federal program that provides a monthly discount on voice or internet service for eligible low-income households. You may be eligible based on income or if you take part in certain programs, such as SNAP, Medicaid, or federal housing assistance. Only one Lifeline benefit is allowed per household.
A separate program, the Affordable Connectivity Program, stopped accepting enrollments and ended in 2024 after its funding ran out. Be cautious of anyone claiming to enroll you in that program today.
Apply through the National Verifier at LifelineSupport.org or through a participating service provider.
Health Coverage
Medicaid and CHIP Health
Medicaid provides health coverage to eligible low-income adults, children, pregnant individuals, older adults, and people with disabilities. The Children's Health Insurance Program (CHIP) covers eligible children in families whose income is above Medicaid limits but who may still need help. Eligibility rules vary by state, and you can generally apply at any time of year.
Apply through your state Medicaid agency or through HealthCare.gov.
If you do not qualify for Medicaid, you may be able to find coverage through the Health Insurance Marketplace, where financial help may be available to lower monthly premiums for eligible households.
Cash Assistance
TANF Cash
Temporary Assistance for Needy Families provides time-limited cash assistance and support services to eligible families with children. Each state designs its own TANF program, including eligibility rules, benefit levels, and work participation requirements. Some states use a different name for their program.
Apply through your state human services or social services department.
Older adults and people with disabilities who have limited income and resources may also be eligible for Supplemental Security Income (SSI), which is administered by the Social Security Administration.
Housing Assistance
Housing help is often in high demand, and waiting lists can be long. Even so, it can be worth applying, since lists sometimes open only for short periods.
- Housing Choice Vouchers: Sometimes called Section 8, this program helps eligible households pay rent for privately owned housing. It is run locally by public housing agencies.
- Public housing: Rental units owned and managed by local public housing agencies for eligible low-income households.
- Emergency rental help: Some cities, counties, and nonprofits offer one-time help with rent or deposits for households facing a crisis. Availability varies widely.
Contact your local public housing agency to learn about waiting lists, or call 211 to ask about emergency rental help in your area.
Tax Credits and Filing Help
Some of the most significant support for working households comes through the tax system. Credits are claimed when you file your federal tax return, and some states offer their own versions as well.
- Earned Income Tax Credit (EITC): A credit for low- to moderate-income workers. Depending on your income and family size, it may reduce the tax you owe, and some filers may receive part of the credit as a payment.
- Child Tax Credit: A credit for eligible taxpayers with qualifying children. Some filers may receive a portion of it as a payment even if they owe no tax.
The IRS Volunteer Income Tax Assistance (VITA) and Tax Counseling for the Elderly (TCE) programs offer tax preparation help at no cost to eligible filers. IRS-supported volunteers can help you claim the credits you are eligible for. Filing a return can matter even if your income is low, since some credits are only available when you file.
What About "Inflation Relief" Payments?
You may have seen ads, social media posts, or messages about "inflation relief checks" or "stimulus payments." It is important to know the facts:
- There is no ongoing nationwide federal inflation relief check program that individuals can sign up for.
- Some states have issued one-time payments, such as tax rebates, to eligible residents. These are typically based on tax returns already filed and are often sent automatically, without any need to apply.
- If a payment like this exists in your state, your state's tax or revenue department website is the place to confirm the details.
Scammers frequently use the words "inflation relief" and "stimulus" to trick people into sharing personal information or paying a fee. State officials have warned residents about texts, emails, voicemails, and letters claiming that payment details are needed to release a check. Legitimate agencies do not ask you to pay a fee or send bank information through an unexpected text message to receive a payment.
Protecting Yourself From Benefit and Payment Scams
People looking for help with expenses are frequent targets for fraud. Knowing the warning signs can protect your money and your identity.
Warning Signs of a Scam
- Someone asks you to pay a fee to apply for, speed up, or "unlock" a government benefit.
- You are told to pay with gift cards, cryptocurrency, wire transfers, or a person-to-person payment service.
- A message pressures you to act right away or lose your benefits.
- You receive an unexpected text or email with a link asking for your Social Security number, bank details, or EBT card number and PIN.
- A caller claims to be from a government agency and threatens arrest or legal action.
- Someone offers to "approve" you for a program in exchange for money.
Person-to-Person Payment Safety
Person-to-person payment services can be convenient for splitting bills or paying people you know. They can also be risky, because payments are often instant and may be difficult or impossible to reverse. A few habits can help:
- Only send money to people you know and trust.
- Be wary of anyone who says you must pay a small amount to receive a larger payment, prize, or benefit.
- Never share your login codes or one-time passcodes with anyone, even if they claim to work for the payment service.
- Watch for "accidental payment" scams, where a stranger sends money and asks you to send it back. Contact the payment service directly instead.
Settlement Notices
Legitimate class action settlements do sometimes provide payments to eligible people. Real settlements are run by a court-appointed administrator and have a dedicated settlement website. Before submitting a claim, confirm the settlement through the court case or a trusted news source, and be cautious of messages that ask for payment to file a claim.
Protect Your EBT Card
EBT cards can be targeted by card skimming devices. Keep your PIN private, cover the keypad when entering it, check your balance regularly, and report suspicious activity or a lost card to your state agency right away. Some states offer the option to lock your card when you are not using it.
If you think you have been targeted by a scam, you can report it to the Federal Trade Commission at ReportFraud.ftc.gov and to your state attorney general's office.
Getting Ready to Apply
Applications go more smoothly when your documents are ready. Requirements vary by program, but you may be asked for:
Keep copies of everything you submit, write down the date you applied, and note the names of people you speak with. If your application is denied, you generally have the right to ask for an explanation and to appeal the decision. The notice you receive should explain how.
Frequently Asked Questions
Final Thoughts
Asking for help with essentials is a practical step, not something to feel ashamed of. Assistance programs exist because many hardworking households face times when costs outpace income. Start with 211 or your state's human services department, apply through legitimate government channels, keep good records, and stay alert for scams. Taking these steps can help you find the support you may be eligible for while keeping your information safe.
Disclaimer: This article is for general informational purposes only and does not constitute legal, financial, or tax advice. This website is independent and is not affiliated with any government agency, benefit program, or payment service. Program names, eligibility rules, benefit amounts, and application processes vary by state and are subject to change. Always confirm current information directly with the agency that administers each program.