Written By: Lynne Cole – Therapist and Counsellor | Last Update: January 2025
Waiting for therapy through the NHS can be a long and challenging process.
Recent statistics reveal that many people face significant delays due to high demand for mental health services; as of April 2024, 10% of people waiting for second contact from Adult Community Mental Health have been waiting at least 116 weeks. These waiting times can feel frustrating, isolating, or even hopeless. If you’re currently waiting for therapy, it’s important to know you’re not alone, and there are practical steps you can take to support your mental health in the meantime.
This guide provides actionable strategies to help you cope during this period. From acknowledging your emotions to exploring self-care and mindfulness practices, you can empower yourself with tools to build resilience and manage your mental health while you wait.
Acknowledge Your Feelings
It’s important to understand that it’s okay to feel how you’re feeling. Whether you’re overwhelmed, frustrated, or even hopeless, your emotions are valid. Many people experience a mix of emotions while waiting for therapy, including anger, impatience, or fear about what lies ahead.
Rather than pushing these feelings aside, try to accept them as part of your current experience. This is a challenging time, but there are proactive ways to support your mental health. Remember, seeking therapy is a courageous act, and every step you take, no matter how small, is a step forward.
Build a Self-Care Routine
Self-care is about nurturing your mind and body in ways that help you feel more balanced and resilient. While it may not replace treatment such as cognitive behavioural therapy, building a self-care routine can provide a sense of control and calm. Start with small, achievable actions, such as:
Consistent Sleep
Aim to maintain a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, boosting your mood and energy.
Nutrition and hydration
Eating balanced, nourishing meals and drinking enough water can have a significant impact on how you feel. Small, consistent changes—like adding more fruits and vegetables to your diet—can make a big difference.
Movement
Physical activity, whether it’s a gentle walk, yoga, or stretching, releases endorphins and reduces stress. Find something that feels enjoyable and manageable for you.
Creating a self-care routine isn’t about perfection—it’s about building habits that help you feel supported. Whether you’re wondering how to cope with life changes or experiencing a period of low mood, these small actions can improve your overall emotional resilience.
Explore Mental Health Resources
While you wait for therapy, there are many free or low-cost mental health resources in the UK that can provide support:
Mental health apps like Calm, Headspace, and NHS-approved options can help you practise relaxation techniques or learn mindfulness.
Organisations like Samaritans (116 123), Mind, and CALM offer confidential support via phone or chat. These services are free and available 24/7.
Forums and online communities, such as those offered by Mind, allow you to connect with others facing similar challenges.
If your budget allows, you might also consider private therapy with shorter waiting times and quicker access to a professional.
Practise Mindfulness and Relaxation Techniques
Mindfulness can be a powerful tool to help you stay grounded and reduce stress. By focusing on the present moment, mindfulness can create a sense of calm even during difficult times. A few techniques to try are:
- Deep breathing exercises
- Progressive muscle relaxation
- Guided meditation: Platforms like YouTube and mental health apps offer free meditation tutorials suitable for beginners.
These practices take time to master, so be patient with yourself as you explore what works best.
Journaling to Process Your Thoughts
Writing can be a therapeutic way to process emotions and gain clarity. Journaling doesn’t require any special skills; it’s simply about getting your thoughts onto paper. Some prompts to consider:
- What are you feeling right now?
- What are three things you’re grateful for today?
- What challenges are you facing, and what small steps can you take to address them?
By externalising your thoughts, journaling can help reduce stress, organise your feelings, and provide a sense of relief.
Use Your Support Network
You don’t have to face this journey alone. Reaching out to trusted friends or family members can help you feel supported and less isolated. While it might feel difficult to share how you’re feeling, many people are more understanding than we give them credit for.
If speaking with loved ones feels too challenging, consider joining a support group. Many organisations, both in-person and online, offer group sessions where you can connect with others who understand what you’re going through.
Consider Interim Support Options
If you find the waiting period especially difficult, exploring interim support options might be helpful.
While not accessible to everyone, private therapy can be a short-term solution. Some charities and organisations offer therapy at reduced rates, and can help you tell the difference between self esteem and self worth.
Groups like Mind or Rethink Mental Illness provide free advice and personal stories online.
Art, music, or group therapy can offer different ways to process emotions. These approaches may help you express yourself and find comfort in creativity or community.
Be Kind to Yourself
Self-compassion is essential during this time. It’s easy to be hard on yourself, especially when you’re struggling, but treating yourself with kindness and understanding can make a world of difference. Some ways to practise self-compassion include:
- Reminding yourself that your feelings are valid and that it’s okay to have bad days.
- Celebrating small victories, like getting out of bed, going for a walk, or making a healthy meal.
- Avoiding self-criticism and speaking to yourself as you would to a dear friend.
- Taking care of your mental health is a journey, and every small step counts.
Summary and Key Takeaways
Waiting for therapy can be one of the hardest parts of the mental health journey, but it’s also an opportunity to build resilience and healthy habits. Remember to acknowledge your feelings, and build a self-care routine that supports your mental and physical well-being. Use free or low-cost mental health resources, including apps, helplines, and online communities, and practise mindfulness, relaxation techniques, and journaling to manage stress.
It is important to lean on your support network or join a support group to feel less alone, and explore interim options like private or alternative therapies if possible. Most importantly, be kind to yourself and celebrate the small victories along the way.
Seeking help is an act of strength, and the steps you’re taking now show incredible courage. To prepare for the next stage of your journey, you might find it helpful to learn more about what to expect from therapy. Remember, you are not alone, and support is available. Use this waiting period as an opportunity to prioritise yourself and your mental well-being.
Additional Reading
How Often Should I have Therapy?
What To Expect In Your First Therapy Session
How To Get The Most Out of Therapy
Is It Normal To Cry In Therapy?