What to Do *While* You’re Deciding About Therapy

You’re on the fence. Part of you thinks therapy might help with the anxiety, the relationship struggles, the lingering grief, or whatever else has been weighing on you. Another part hesitates—questioning if it’s worth the time, cost, or emotional investment. So you remain stuck in this in-between space: not ready to schedule that first appointment, but not fully comfortable with doing nothing either.

At Televero Health, we talk with many people who live in this decision-making limbo for weeks, months, or even years. They’re neither firmly against therapy nor completely convinced it’s right for them. They’re genuinely unsure and still weighing options.

If that describes where you are right now, this “deciding period” doesn’t have to be wasted time. There are meaningful steps you can take while you’re still making up your mind about formal therapy—actions that can provide immediate relief while also preparing you for more structured support if you eventually choose that path.

Get to Know Your Patterns

One of the most valuable things you can do while deciding about therapy is to develop greater awareness of your own patterns. This self-knowledge will help you whether you ultimately pursue therapy or not.

Try these approaches to build awareness:

Start a simple pattern journal. For one week, set aside 5-10 minutes each evening to jot down basic observations about your day. Notice what situations triggered difficult emotions, what helped you feel better, and any recurring themes. You don’t need elaborate analysis—just basic tracking of what you’re experiencing.

Pay attention to your body’s signals. Our bodies often register stress or emotional distress before our conscious minds recognize it. Start noticing physical cues like tension in your shoulders, changes in your breathing, stomach tightness, or fatigue. These physical signals can provide important information about your emotional state.

Identify your go-to coping mechanisms. We all have default ways of managing stress and difficult feelings. Some are helpful (like talking to a friend or going for a walk), while others might provide temporary relief but create problems longer-term (like drinking to numb feelings or withdrawing from relationships). Getting clear about your current coping strategies is a valuable first step in evaluating what’s working and what isn’t.

This increased self-awareness serves two purposes: it may help you address some concerns on your own, and if you do decide to pursue therapy, you’ll arrive with useful insights to share with your therapist.

Explore Resources That Resonate

While deciding about therapy, you can benefit from quality mental health resources that help you understand your experiences and develop new skills:

Read selectively. Look for evidence-based books about the specific challenges you’re facing. Good resources will offer concrete skills, not just general advice. One or two well-chosen books are more helpful than a stack of partially-read volumes.

Try reputable apps. Several mental health apps offer evidence-based tools for specific concerns like anxiety, sleep problems, or mood management. Look for those developed by mental health professionals or research institutions rather than those making extravagant claims.

Listen to mental health podcasts. These can help normalize your experiences and introduce you to various therapeutic approaches. Choose those hosted by qualified mental health professionals rather than those focused primarily on entertainment.

Explore online courses. Structured courses on stress management, mindfulness, or specific mental health topics can provide a more systematic approach than random articles or videos.

At Televero Health, we find that these resources can be particularly valuable during the decision-making period. They help you develop a vocabulary for your experiences and introduce concepts you might explore further if you choose to begin therapy.

Connect Intentionally

Isolation often intensifies mental and emotional struggles. While you’re deciding about therapy, finding ways to connect meaningfully with others can provide significant support:

Reach out to trusted friends or family members. You don’t need to share everything, but letting even one or two people know you’re having a difficult time can reduce the burden of facing it alone.

Consider peer support groups. Both in-person and online groups exist for virtually every life challenge and mental health concern. Hearing others’ experiences can provide validation and practical coping strategies.

Explore community resources. Many communities offer workshops, classes, or support services related to mental wellbeing. These can provide structure and connection while you’re deciding about more individualized support.

Notice where you feel safe and understood. Pay attention to which relationships help you feel accepted and which leave you feeling more stressed or judged. This information can guide you toward more supportive connections.

Connection isn’t a substitute for therapy when therapy is needed, but it’s a vital component of mental wellbeing regardless of what other support you choose. And building your support network now will complement therapeutic work if you decide to pursue it later.

Address the Basics

Mental health doesn’t exist in isolation from physical wellbeing. While deciding about therapy, ensure you’re attending to fundamental physiological needs:

Prioritize sleep quality. Few things impact mental health more dramatically than sleep. Look into basic sleep hygiene practices if you’re not consistently getting restful sleep.

Move your body regularly. Exercise isn’t just about physical fitness—it’s one of the most well-established interventions for mood improvement. Even modest, consistent movement can make a significant difference.

Be mindful of substance use. Alcohol, cannabis, and other substances can provide temporary relief but often worsen mental health symptoms over time. Pay attention to patterns in your use and their effects on your overall wellbeing.

Consider nutrition. The connection between diet and mental health is increasingly well-documented. You don’t need a perfect diet, but regular meals with adequate nutrition support brain function and mood regulation.

At Televero Health, we’ve seen many clients make meaningful improvements in their mental health by addressing these basics, either as a complement to therapy or as steps while deciding whether therapy is needed.

Clarify Your Questions and Concerns

Part of what keeps many people in the decision-making phase about therapy is having unanswered questions or unaddressed concerns. While you’re deciding, take time to get clear about what’s holding you back:

Identify specific questions about therapy. Are you unsure about the process? Concerned about cost or time commitment? Worried about what might come up? Getting specific about your questions can help you seek targeted information.

Explore your therapy-related fears. Many people have fears about therapy that they haven’t fully articulated, even to themselves. Common concerns include fear of being judged, fear of change, fear of discovering something unbearable, or fear of becoming dependent on the therapist. Naming these fears, even just to yourself, is a step toward addressing them.

Research different therapeutic approaches. If you’re uncertain about what therapy actually involves, learning about different approaches (such as cognitive-behavioral, psychodynamic, or humanistic) can help you understand the range of options available.

Consider a consultation call. Many therapists offer brief consultations at no cost. These calls can help you get a feel for the therapist’s style and approach before committing to a full session.

The goal isn’t to pressure yourself into a decision, but to ensure your choice—whether to pursue therapy now, later, or not at all—is based on accurate information rather than assumptions or fears.

Set a Timeline for Reconsideration

Being in the decision-making phase about therapy is perfectly valid. But it can be helpful to set some parameters around this period rather than letting it extend indefinitely:

Schedule a personal check-in date. Mark a specific date on your calendar—perhaps one or three months from now—to intentionally reassess where you are and whether your current approach is working.

Define what “working” means to you. What specific improvements would indicate that you’re on the right track without formal therapy? What persistent or worsening symptoms would suggest that additional support might be needed?

Create a concrete next step. Decide in advance what action you’ll take at your check-in date if things aren’t improving. This might be researching specific therapists, scheduling a consultation, or having a conversation with someone you trust about next steps.

Be honest with yourself about patterns of postponement. If you’ve been saying “maybe later” for a very long time while continuing to struggle, consider whether this pattern itself might be worth examining.

At Televero Health, we believe there’s no single “right time” for everyone to begin therapy. The decision-making process itself can be valuable—as long as it represents thoughtful consideration rather than avoidance of taking care of yourself.

Consider a Middle Path

Sometimes people remain stuck in the decision-making phase because they’re thinking of therapy in all-or-nothing terms. But there are middle paths that might feel more approachable:

Try a single session. You can schedule one therapy appointment without committing to ongoing treatment. This gives you firsthand experience of what therapy is like with a particular therapist, which is often more informative than any amount of research.

Explore time-limited therapy. Some therapeutic approaches are specifically designed to be brief (10-20 sessions) rather than open-ended. This can feel more manageable if you’re concerned about making a long-term commitment.

Consider less frequent sessions. While weekly therapy is common, some people benefit from sessions every other week or even monthly, especially for maintenance or during periods of relative stability.

Look into group therapy options. Group therapy is often more affordable than individual therapy and provides the additional benefit of connection with others facing similar challenges.

These middle-path options can sometimes break the decision-making stalemate by offering a way to experience therapy without feeling you’re making an all-or-nothing choice.

Honor Your Process

Finally, whatever steps you take while deciding about therapy, approach yourself with kindness rather than judgment:

Recognize that ambivalence is normal. Many people feel both drawn to and hesitant about therapy. This mixed feeling doesn’t mean you’re doing something wrong.

Acknowledge the steps you’re already taking. Reading this article is itself an action toward better mental health. Give yourself credit for each step, no matter how small.

Trust your timing. While there’s value in not postponing care indefinitely, there’s also value in moving at a pace that feels manageable for you.

Remember you’re not locked in. Whatever you decide now, you can always make a different choice later as your needs, circumstances, or readiness change.

At Televero Health, we believe the path to mental wellbeing isn’t linear, and there’s no one-size-fits-all approach. We honor wherever you are in your journey, including the important phase of deciding what kind of support is right for you.

Whether you ultimately choose to begin therapy or find other approaches that work better for your needs, these steps can help you move forward with greater awareness, intention, and self-compassion.

Still deciding? That’s okay. When you’re ready to explore your options, we’re here to help.