One common frustration about getting a therapist is that it takes far too long to book an appointment. After mustering the courage to reach out for help, this waiting period can feel endless. If this sounds like something you’ve experienced, we totally get how frustrating that can be.&nbsp;Since we’ve been there, we created a list of things to do while you wait for your therapy appointment. The good news is that getting a therapist is not the only option! There are lots of amazing resources out there, with lots of organizations, companies, and non profits doing the best they can to help.&nbsp;<h2>If You’re In An Emergency</h2>There are lots of options for what to do if you’re in an emergency.&nbsp;<ul><li>Call or text 988: 988 is the suicide and crisis lifeline. You can contact someone by call or text and the line is always open. </li><li>Call 116 123: The Samaritans opened a 24/7 hotline for anyone who just needs to talk. You can read more about them <a target="_blank" rel="noopener noreferrer" href="https://www.samaritans.org/how-we-can-help/contact-samaritan/">here</a>. </li><li>Call 911: If you or someone you know is in immediate danger, call 911.</li></ul><h2>Certified Peer Support Specialists</h2>Another valuable resource for mental health assistance is peer support. Certified peer support specialists are people with previous experience with mental health- whether that be depression and anxiety or PTSD and trauma. Certified peer support specialists also have different genders, ethnicities, and identities, so you can find someone that most closely matches your experiences.&nbsp;<a target="_blank" rel="noopener noreferrer" href="http://peers.net/">Peers.net</a> is an online platform for certified peer support specialists. You can filter by experience and identity, browse different supporters, and book your first session for only 5 dollars. And the good news? You can book a session within 24 hours, which means no crazy therapy wait times.&nbsp; <img src="https://lh7-us.googleusercontent.com/qp1Eg_H6fjHpREj45d3-RFW3NoEo5X92_0NtFuT3XNRFA2sdlbxRP9Kb5F8z2yyaaprlg5AsmZWVGyKZ0o_HBAXL2KtazdrOybmvO7RcOi92G3SFjhhcQhDc-96z9_bfNH_vC7NiJeA8NkTqgTCdCek" width="172" height="151">Meet Kate! Kate is a peer supporter with peers.net who has experience with sexual abuse and social anxiety. Kate is 24 and loves hiking, running, and exploring new places. She knows that her experience with sexual assault makes her a strong and capable person and peer supporter. You can learn more about Kate and book a session with her <a target="_blank" rel="noopener noreferrer" href="https://peers.net/peer-supporters/kate-n?_gl=1*wgumn1*_up*MQ..*_ga*ODU0NDUwNjc5LjE3MDkyMDUwNTE.*_ga_H5SXK15P1X*MTcwOTIwNTA1MS4xLjAuMTcwOTIwNTA1MS4wLjAuMA..">here</a>!We wanted to introduce you to another one of our amazing peer supporters. Meet Evan! Evan is a certified peer support specialist with experience with anxiety and OCD. Evan knows what it’s like to have long term anxiety, and uses this as his superpower to connect with others and share his experiences. You can read more about Evan and book a session with him <a target="_blank" rel="noopener noreferrer" href="https://peers.net/peer-supporters/evan-m?_gl=1*1wxud5i*_up*MQ..*_ga*ODU0NDUwNjc5LjE3MDkyMDUwNTE.*_ga_H5SXK15P1X*MTcwOTIwNTA1MS4xLjEuMTcwOTIwNTM0NS4wLjAuMA..">here</a>!<img src="https://lh7-us.googleusercontent.com/LnVJe7eoYWnxTmPW48HodOepQPeR72b2nT-6C44GWoEI9x-lPlYpZEU_rH8XdFCnJ2TI2uHiJxXYCadYst25PstOJPV_aD-OdxJcAsbdez64kfSkZCANzWKBGszGl_cHlfrweoGMtrcLriN9xGGwMbM" width="147" height="143"><h2>Apps to Use While Waiting</h2>It’s easy to feel like there is nothing to do during the waiting period before seeing a therapist. But there are lots of apps that promote positive mental health and habits, even before you get a therapist. Here is a list of some apps we love!<ul><li><a target="_blank" rel="noopener noreferrer" href="https://try.talkspace.com/affiliate/verywell/2?irclickid=xkSTwhRf8xyPRazSd-W4BRUhUkH3GxSD0wcUwM0&amp;irgwc=1&amp;utm_medium=affiliate&amp;utm_campaign=Affiliate_Impact&amp;utm_source=Dotdash&amp;utm_keyword=TEXT_LINK&amp;utm_term=2104074&amp;utm_content=DotDash%20%28Very%20Well%29%20%20-%20Special%20Landing%20Page&amp;utr_adid=1246124&amp;utr_adgroup=2104074">Talkspace</a>: Talkspace is a text based app to communicate with a licensed therapist. Plus, there is no wait time!</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.headspace.com/?irclickid=xkSTwhRf8xyPRazSd-W4BRUhUkH3G2zi0wcUwM0&amp;utm_source=impact&amp;utm_medium=PaidAdvertising&amp;utm_campaign=Dotdash&amp;utm_content=Headspace%20Text%20Link&amp;irgwc=1">Headspace</a>: Headspace is perfect for mindfulness and meditation. There are lots of recordings and options for guided meditation, and its perfect for people starting out with meditation!</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.thriveport.com/products/moodkit/">Moodkit:</a> Moodkit is an app for tracking mood and behavior in a way that is similar to Cognitive Behavioral Therapy. This is great for those waiting to begin therapy!</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.calm.com/">Calm</a>: Calm is a meditation app tailored for sleep, stress and anxiety, and mindfulness. A benefit: you can try for free!</li></ul>These apps are a great way to start integrating mindfulness and positive mental health practices. There are many ways to start on your mental health journey while you wait for a therapist!<h2>Prioritize Your Wellbeing</h2>Using the tools above, it is good to get a head start on caring for your mental health. But caring for your mental health comes from the small things as well. Here is a list of things you can do to look after your wellbeing:&nbsp;<ul><li>Get enough sleep: Aim for 7-9 hours of quality sleep each night to rejuvenate your body and mind.</li><li>Eat well: Fuel your body with nutritious foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.</li><li>Stay hydrated: Drink plenty of water throughout the day to maintain good physical and mental health.</li><li>Engage in physical activity: Incorporate regular exercise into your routine, such as walking, jogging, dancing, or any activity you enjoy.</li><li>Practice relaxation techniques: Take breaks to engage in deep breathing exercises, meditation, or mindfulness to reduce stress and promote calmness.</li><li>Connect with others: Spend time with loved ones, friends, or join social groups to foster a sense of belonging and support.</li><li>Pursue hobbies and interests: Engage in activities that bring you joy, whether it’s reading, painting, playing an instrument, or engaging in sports.</li><li>Take breaks: Give yourself regular breaks from work or other responsibilities to relax, recharge, and engage in self-care activities.</li><li>Limit screen time: Set boundaries around your screen time, including social media, to reduce stress and improve your overall well-being.</li><li>Get outdoors: Spend time in nature, whether it’s taking a walk in the park, gardening, or simply enjoying fresh air, to uplift your mood and reduce stress.</li></ul><h2>Stay Persistent!</h2>It may seem discouraging that the wait times for therapy can be so long. But stay persistent! There are lots of things you can do in the meantime while you get therapist to help your mental health. Whether that be using a text line, using peer support, or focusing on wellness. Keep at it and you’ll level up your wellbeing in no time!&nbsp;<h2>How to Get Therapy</h2>If you have been curious about getting therapy, here is a small introduction to the best way to find a therapist. Although getting a therapy appointment can be tough, there are many worthwhile reasons to try.Usually, the best way to find therapist is through the <a target="_blank" rel="noopener noreferrer" href="https://www.psychologytoday.com/us/therapists">Psychology Today </a>or <a target="_blank" rel="noopener noreferrer" href="https://www.mhanational.org/finding-therapy">Mental Health America</a> pages. You can also filter through inclusive therapists <a target="_blank" rel="noopener noreferrer" href="https://www.inclusivetherapists.com/">here</a>. If you’re wondering “should I go to a therapist?” we can tell you that widening your mental health toolkit is always a crucial thing to do.You can also take a look at our <a target="_blank" rel="noopener noreferrer" href="https://blog.peers.net/resource-links/">resource links page </a>to explore different options on how to get therapy!

Hannah Johns

What to do While Waiting for a Therapist

PacificSource Health Plans

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