What to Do While Waiting for Therapy
NHS waiting lists can be months long. Here's how to support yourself in the meantime.
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.
NHS Talking Therapies waiting times can range from weeks to months depending on your area. Specialist services can be even longer.
This wait doesn't mean your needs aren't important. The system is stretched, and it's failing people. But there are things you can do in the meantime.
While You Wait
Self-help resources: Many therapies (especially CBT) have excellent self-help books and workbooks. Ask your GP or look on the NHS website for recommendations.
Crisis support: If you're in crisis, don't wait for therapy. Call Samaritans (116 123), text SHOUT (85258), or go to A&E.
Online communities: Peer support communities like this one can provide connection and understanding while you wait.
Apps: NHS-approved apps like Silvercloud, Wysa, and Calm Harm offer guided support for specific conditions.
Routine and basics: Focus on sleep, nutrition, movement, and one social connection per day. These are the foundations.
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.