On the NHS Mental Health Waitlist: 12 Things That Help Until Your Appointment
Coping with the 18-22 week NHS wait for mental health support can be tough. Here are 12 things that help.
So, youâve bravely navigated the labyrinthine self-referral process on the NHS website, and now youâre staring down the barrel of an 18-22 week wait for Talking Therapies. Youâre not alone. With one in four UK adults experiencing mental health issues each year, the NHS waitlists have become something of a rite of passage. Itâs like queuing for Glastonbury tickets, only less fun and with no chance of seeing Elton John. The challenge now is keeping yourself afloat. The good news? There are things you can do to help yourself during the wait. And no, we donât mean binge-watching every series on Netflix, tempting as it is.
Understand the Self-Referral Process
If you've not already done so, head to nhs.uk to self-refer for NHS Talking Therapies. The process can feel a bit like trying to decipher a cryptic crossword, but itâs an important first step. Once youâve completed the referral, you might be tempted to believe the hard work is done. Alas, the wait begins. Itâs crucial to understand that this isnât a failure on your partâitâs a systemic issue. Knowing this can help mitigate feelings of frustration and helplessness.
Find Daily Stabilising Activities
While you wait, establishing a daily routine can be like finding a life raft in stormy seas. Hereâs what might help:
1. **Mindfulness or Meditation**: Apps like Headspace or Calm can be excellent companions. Ten minutes a day might not solve everything, but itâs a start.
2. **Physical Activity**: No need to run a marathon. A simple walk, perhaps with a podcast, can do wonders.
3. **Creative Expression**: Whether itâs doodling, writing, or playing a musical instrument, creativity can be therapeutic.
Engage with Support Networks
Youâre not in this alone. Reach out to friends or family, but if that feels too daunting, there are alternatives.
- **Support Groups**: Consider joining a local or online support group. Mind offers resources to help you find the right fit.
- **University Resources**: If you're a student, Student Minds can provide tailored support.
- **Workplace Mental Health First Aiders**: If applicable, utilise your organisationâs MHFA First Aiders.
When to Escalate
Sometimes, waiting isnât an option. If your mental health deteriorates, itâs crucial to act. Here are a few steps:
1. **Contact Your GP**: Explain the urgency and request an expedited appointment.
2. **Crisis Hotlines**: Samaritans (116 123) and Shout (text 85258) are available 24/7 for immediate support.
3. **Visit A&E**: In a severe crisis, emergency services can provide immediate help.
Explore Interim Professional Support
Private therapy isnât financially feasible for everyone, but if you can manage it, even a few sessions might provide some relief. Prices generally range from ÂŁ60 to ÂŁ120 per session. Websites like BACP can help you find qualified professionals. Alternatively, some therapists offer reduced rates for those in financial hardship.
Addressing Cost-of-Living Anxiety
Money worries can exacerbate mental health issues, particularly in the UKâs current economic climate. To mitigate this:
- **Budget Wisely**: Use apps like Yolt or Emma for budgeting.
- **Seek Financial Advice**: Citizens Advice can offer guidance on debt and benefits.
- **Talk to Your Employer**: If your mental health is affecting your work, discuss taking statutory sick pay or flexible working arrangements.
Crisis support
- Samaritans: 116 123 â Available 24/7 for confidential support.
- Shout: Text 85258 â Available 24/7 for crisis support via text.
TL;DR
Navigating the NHS Talking Therapies waitlist can be challenging, but there are ways to cope. Establish a daily routine, engage with support networks, and know when to escalate your situation. Use crisis hotlines like Samaritans (116 123) or Shout (text 85258) for immediate support. Consider interim professional help if affordable, and address any cost-of-living anxieties with practical steps.