The Growing Need for Therapy and What to Do While You Wait for an Appointment

Waiting for a therapist can seem hard. Here's some ways to bide the time.

The demand for mental health services has skyrocketed in recent years, driven by increased awareness, societal stressors, and the lingering effects of the pandemic. While this is a positive step toward normalizing mental health care, it has also created a major challenge—there simply aren’t enough therapists to meet the growing need. Many individuals seeking help find themselves on long waitlists, sometimes for weeks or even months. If you or someone you love is struggling while waiting for an appointment, here’s what you need to know and what you can do in the meantime.

Why Is There a Shortage of Therapists?

The shortage of therapists is a multifaceted issue. A few key factors contribute to this problem:

Increased Demand: More people are seeking therapy due to rising mental health awareness and ongoing societal stressors.
Limited Workforce: The number of licensed therapists has not kept pace with demand, and many providers are overwhelmed with full caseloads.
Burnout Among Therapists: Mental health professionals also face emotional fatigue, leading some to reduce their workload or leave the field entirely.
Insurance and Accessibility Barriers: Many therapists do not accept insurance due to administrative burdens, limiting options for affordable care.
Geographic Disparities: Rural areas often have significantly fewer mental health professionals, making access even more difficult.

What to Do While You Wait for a Therapist

While waiting for professional support, there are steps you can take to manage your mental health and maintain stability.

1. Establish a Routine for Mental Wellness

Building a structured daily routine can create a sense of stability. Prioritize sleep, nutrition, physical activity, and social interactions. A consistent routine can help regulate emotions and reduce stress.

2. Utilize Self-Help Resources

There are many evidence-based self-help tools available, including:

Mental health apps like Calm, Headspace, Insight Timer, or Moodfit
Self-help books on anxiety, depression, or mindfulness (e.g., The Anxiety and Phobia Workbook by Edmund Bourne)
Online cognitive behavioral therapy (CBT) resources such as Therapy Aid or MoodGym

3. Join a Support Group

Many support groups, both in-person and virtual, can provide community and validation. Organizations like NAMI (National Alliance on Mental Illness) or Mental Health America offer free peer support groups for anxiety, depression, and other mental health conditions.

4. Practice Journaling

Writing down your thoughts can help process emotions and gain clarity. Try structured journaling prompts, such as:

What is one thing I’m grateful for today?
What emotions am I feeling, and why?
What small step can I take to improve my mood today?

5. Engage in Physical Activity

Exercise is a proven way to boost mood and reduce anxiety. Activities like walking, yoga, or strength training release endorphins that can help regulate emotions.

6. Try Mindfulness and Meditation

Mindfulness exercises can help calm racing thoughts and promote emotional balance. Consider:

Guided meditation (using apps like Insight Timer or YouTube)
Breathing techniques such as box breathing or 4-7-8 breathing
Grounding techniques like the 5-4-3-2-1 method (identifying five things you see, four things you feel, etc.)

7. Consider Short-Term Crisis Resources

If you are in distress while waiting for therapy, reach out to crisis lines or immediate support resources:

988 Suicide & Crisis Lifeline: Call or text 988 for immediate support.
Crisis Text Line: Text “HELLO” to 741741 to connect with a trained counselor.
Local Mental Health Centers: Many community mental health organizations offer interim counseling services.

8. Stay Connected to Supportive People

Social support is crucial during difficult times. Talk to a trusted friend, family member, or mentor. Let them know how you're feeling and that you may need extra support while waiting for professional help.

Final Thoughts

The mental health care system is facing challenges, but that doesn’t mean you have to suffer in silence while waiting for therapy. There are many ways to support your mental well-being and develop coping strategies in the meantime. If you’re on a waitlist, consider incorporating self-care, community support, and crisis resources into your routine. And remember, reaching out for help—even if it takes time—is one of the strongest steps you can take toward healing.

At Nashville Psychiatric & Wellness, we understand the urgency of mental health care. If you are in need of support, check out our resources or contact us to see how we can help while you wait for therapy. You are not alone, and support is available.