If you've referred yourself to NHS Talking Therapies, or your GP has, you've already done one of the hardest parts: you've asked for help. But for a lot of people, what comes next is a wait. And waiting when you're already struggling can feel like being left on hold.
Here's what to expect, why it's worth staying on the list, and some practical things you can start doing this week, so the wait isn't wasted time.
First: if you need help now
A waiting list is for ongoing support, not emergencies. If you feel unsafe, or you're thinking about harming yourself, don't wait. Call NHS 111 (choose the mental health option), speak to your GP, call Samaritans free on 116 123, or call 999 in an emergency.
What NHS Talking Therapies offers
NHS Talking Therapies is free. In England you can refer yourself for problems like low mood, worry, depression, anxiety, panic, phobias, OCD and PTSD, without seeing your GP first. You need to be registered with a GP and aged 18 or over (16 or over in some areas).
Depending on what you need and where you live, you might be offered guided self-help, CBT, counselling, or another type of talking therapy, either in person, by video, by phone or online. Waiting times vary a lot from area to area.
Stay on the list
Even if you start using self-help, or decide to see someone privately, it's usually worth keeping your place. You can always decline later. Coming off the list and re-joining means starting the wait again.
Five things you can do while you wait
1. Start noticing the pattern
CBT starts with one simple idea: what you think, how you feel and what you do are all connected. When something knocks you, write down three things: what went through your head, what you felt (and how strongly, out of 10), and what you did next. You're not trying to fix anything yet, just catching it. It's also really useful to bring to your first appointment.
2. Do one small thing a day
When you're low, it's natural to wait until you feel like doing things. The problem is that doing less tends to make you feel worse, and feeling worse makes you do less. CBT flips the order: action first, motivation later. Pick something so small it's almost silly, like a ten-minute walk, replying to one message or washing one mug, and do it anyway.
3. Question the loudest thought
Thoughts aren't facts. When one keeps landing hard, ask two questions: what's the actual evidence for this? and what would I say to a mate who told me the same thing? You're not trying to think positive, just accurately.
4. Look after the basics
It sounds obvious, but sleep, food, movement and the people around you all affect your mood. Pick one to improve slightly this week rather than overhauling everything.
5. Track how you're doing
Rate your mood out of 10 at the same time each day. It takes seconds, and it gives you (and your therapist) a clear picture of how things have been, rather than relying on memory, which tends to remember the worst days.
If things get worse while you wait
Contact the service you're waiting for or your GP. Things can sometimes be prioritised if your situation changes. And if you ever feel unsafe, use the urgent options at the top of this page.
Other routes to support
- Your employer, university or a local charity may offer free counselling or an employee assistance line.
- You can pay for therapy privately. See how much private CBT costs in the UK, and check that anyone you see belongs to a recognised professional body.
- Self-help resources based on CBT can help you build skills in the meantime.
Where Z2A fits
I'm Zubair, a qualified CBT practitioner. I hold a COSCA-validated Diploma in Cognitive Behavioural Therapy (SCQF level 11) and two master's degrees in psychology, and I'm working towards professional accreditation as a CBT therapist. I'm not a replacement for NHS care or a crisis service, but if you want to start building practical skills while you wait, there are two ways I can help:
- The CBT Toolkit: a £19 workbook with seven practical CBT tools, worked examples and reusable worksheets, including the ones above in full.
- A free 30-minute online call: talk through what's going on and leave with one tool to try. Book on the homepage.
Whatever you choose, keep your place on the list. Getting help isn't either/or.
Z2A offers educational and self-development support, not clinical treatment or a crisis service. If you're struggling or feel unsafe, contact your GP, call NHS 111, or call Samaritans on 116 123.
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