What to Do While Waiting for Therapy
Waiting for therapy? Find practical steps and trusted support options while you wait.
The Waiting Is Hard
Being told you need therapy and then being put on a waiting list is deeply frustrating. You've taken the hardest step — asking for help — and now you have to wait.
Waiting times vary by service and area. Ask your GP or therapy service what to expect and what to do if your needs change while you wait.
A wait does not mean your needs are unimportant. There are practical steps and other sources of support you can consider in the meantime.
While You Wait
Self-help resources: Some services recommend self-help materials, including CBT-based books and workbooks. Ask your GP or therapy service, or check official NHS information for options.
Crisis support: If you need urgent support, do not wait for a therapy appointment. Check the NHS urgent-support guidance. If you are in immediate danger, call 999 or go to A&E. Samaritans can be called on 116 123; Shout can be texted on 85258.
Online communities: Peer support communities can offer connection and understanding while you wait. Choose a space that feels safe and take part only in ways that feel comfortable.
Digital tools: Guided apps and online tools are not all the same. Check their suitability and any NHS recommendation with your GP or therapy service.
Routine and basics: If it feels manageable, consider a steady routine, rest, meals, gentle movement, or one social connection. Choose what feels possible for you.
Try This Now
Start a journal: Write freely for 10 minutes about what's on your mind. Journaling isn't therapy, but it provides an outlet and helps you identify patterns to discuss when therapy begins.
Breathing practice: Learn one breathing technique (box breathing: 4 in, 4 hold, 4 out, 4 hold) and practise it daily. This builds a skill you'll use during therapy and beyond.
Prepare for therapy: Write down what you want to work on, what you've already tried, and what your goals are. Being prepared for your first session means you hit the ground running.
If the Wait Becomes Unbearable
Call your GP and explain that your condition has worsened.
Ask about crisis services in your area.
Consider whether you can access private or low-cost therapy in the short term.
Contact Mind (0300 123 3393) or your local Mind for advice on local services.
You matter, and your need for support is valid, even if the system can't meet it immediately.
Trusted sources and further support
- NHS: Talking therapies
How NHS talking therapies work and how to find out what is available in your area.
- NHS: Urgent support for mental health
Current NHS options for urgent mental health support, including when to call 999 or NHS 111.
- Samaritans: Contact us
Official contact information for Samaritans, including its 116 123 helpline.
- Shout 85258: Get help
Official instructions for contacting Shout’s UK text support service.