What to Do When You’re Waitlisted for Therapy

You’ve finally worked up the courage to reach out for help. You’ve made the calls, filled out the forms, and maybe even found a therapist who seems like a good fit. Then you hear the words: “We have a waiting list right now. It might be a few weeks—or months.”

At Televero Health, we know how disheartening this can be. We hear from people every day who are struggling to find care in a system that often has more demand than availability. That moment when you’re ready but can’t get immediate help can feel like standing outside in the rain, looking through a window at warmth and shelter.

The gap between deciding to get help and actually receiving it can be painful. You might feel abandoned, frustrated, or tempted to give up altogether. These feelings make sense. But there are things you can do to take care of yourself while you wait—and even ways you might be able to find help sooner.

Be Clear About Urgency

First, make sure the provider understands your situation accurately. If you’re experiencing a crisis—thoughts of harming yourself or others, inability to care for basic needs, or severe symptoms that are impacting your safety—say so directly.

Use clear language: “I’m having thoughts about suicide,” or “I’m afraid I might hurt myself,” or “I haven’t been able to eat or sleep for days.” Most providers prioritize urgent cases, and being honest about your situation helps them make appropriate decisions.

If you’re in immediate danger, don’t wait for therapy. Go to your local emergency room or call a crisis line like 988 (the Suicide and Crisis Lifeline). Your safety comes first.

Get on Multiple Lists

Being on one waiting list doesn’t mean you can’t be on others too. Contact several providers or practices that might be a good fit. Ask each one about their estimated wait time.

This approach serves two purposes: it increases your chances of getting an appointment sooner, and it gives you options. If multiple providers have openings around the same time, you can choose the one that feels like the best match.

Yes, this takes energy—energy you might not feel like you have right now. But spreading your net wide can significantly reduce your wait time.

Ask About Cancellation Lists

Many practices keep a list of clients who can come in on short notice if another client cancels. Ask to be put on this list if one exists.

Be clear about your availability: “I work from home and can be available with 30 minutes’ notice any weekday,” or “I could come in any time on Tuesdays or Thursday afternoons.”

These last-minute openings can sometimes get you in the door weeks earlier than expected.

Consider Alternative Options

While you’re waiting for individual therapy, consider other forms of support that might be more readily available:

Group therapy sessions often have shorter wait times and can provide valuable support and connection.

Support groups, either in-person or online, can help you feel less alone in your struggles.

Therapy apps or online programs can teach skills and strategies while you wait for more personalized care.

These alternatives aren’t replacements for the therapy you’re seeking, but they can provide meaningful support in the meantime.

Create Your Own Support System

While waiting for professional help, strengthen your personal support network:

Identify friends or family members you can talk to honestly about how you’re feeling.

Be specific about what kind of support helps you: “I just need someone to listen without trying to fix things,” or “It helps me when people check in, even if I don’t always respond.”

Consider joining online communities focused on your specific concerns.

Remember that while loved ones can provide important connection and care, they can’t replace professional treatment. Use this support to help you get through the waiting period, not as a substitute for the therapy you need.

Practice Self-Care Basics

When we’re struggling, basic self-care often slips. But these fundamentals can help stabilize your mood and energy while you wait:

Prioritize sleep by keeping a consistent schedule and creating a restful environment.

Move your body in ways that feel good, even if it’s just a short walk or gentle stretching.

Eat regular meals that include protein, healthy fats, and complex carbohydrates.

Limit alcohol and caffeine, which can worsen anxiety and mood swings.

Spend time outdoors when possible—natural light and fresh air can improve your mood.

These aren’t cure-alls, but they can help reduce the intensity of what you’re feeling and give you more resilience while you wait.

Learn Some Basic Skills

While waiting, you might want to learn some evidence-based skills that therapists often teach:

Deep breathing exercises can help reduce anxiety in the moment.

Grounding techniques can help when you feel overwhelmed or disconnected.

Basic mindfulness practices can help you notice and name your feelings without being consumed by them.

Many resources are available online, including guided exercises you can follow along with. These skills won’t solve the underlying issues you’re seeking therapy for, but they can help you manage difficult moments while you wait.

Being waitlisted for therapy can feel like a setback when you’ve finally decided to get help. But remember: reaching out was an act of courage and self-care. The wait doesn’t diminish that. You’ve already taken the hardest step.

And while you wait, you’re not doing nothing. You’re gathering resources, building support, and practicing skills that will help you get the most out of therapy once it begins.

Need help finding care with shorter wait times? Televero Health can help connect you with available providers.