what to do while you wait for counselling or other mental health support services

Understanding the waiting period for services

Being on a waitlist can be tough and bring up lots of emotions. You might feel anxious, hopeless or annoyed. And these are normal responses. Always remember though, the wait doesn’t mean your needs aren’t important.

We know that waiting, even for a short time, can be tough. While it’s not ideal, some people use that time to reflect and get ready for the journey ahead.  

Now let’s look at why the wait might happen - 

• More help seekers than helpers: It’s great that more people know about mental health now. This means many more are asking for support when they need it. But sometimes there aren’t enough available appointments/mental health workers to go around right away.  
  
  
• Getting it right for you: It’s important to find the right kind of support that fits what you’re going through. So services often spend time understanding people’s individual needs and situations.

From more people wanting support to making sure you get the best-matched care, there are various reasons for the delays. But remember, every step, even being on the waitlist, is a move towards better mental health.

The wait time can feel long, but you’re not alone in this. There are things you can do to help you cope, skills you can learn along the way, and places to turn to get support. 

Keep reading to explore our tips... 

Check out self-help resources

There’s a stack of resources you can access now. 

Checking out different resources can help you understand your feelings and learn new skills for tough times. But there’s a lot of info out there, and not all of it’s good. So always go for resources from trustworthy places. 

For example: 

• You can read helpful articles from organisations like Kids Helpline, headspace, or ReachOUT.  
  
  
• Try out some useful tools and apps like Smiling Mind (to keep you calm and grounded), Worry Time or The BRAVE Program (to help manage anxiety and stress), Beyond Now (for suicide safety planning), or WellMob, for online resources made for and by First Nations people. For more options, check out ReachOUT’s Tools and Apps. 
  
  
• Learn skills with headspace’s interactive activities to help you support your mental health and wellbeing and build your skills—from self-acceptance to coping with break-ups, these interactive activities have you covered. 

Try these 7 tips to help improve your mental health and wellbeing  

There are lots of everyday things you can do to help look after your mental health and wellbeing.  

• Stay active: Helps improve sleep, manage stress, and boost your mood. Getting into nature while you stay active is a great idea 
  
  
• Get into life: Helps maintain the fun in life and can give you a sense of accomplishment 
  
  
• Catch up with family, friends, and community: Helps you stay connected to people that matter to you and strengthens your support system 
  
  
• Cut back on alcohol and other drugs: Helps improve sleep and mood 
  
  
• Get enough sleep: Helps your brain and body rest and recover 
  
  
• Eat well: Helps your mood, energy levels, and overall health and wellbeing 
  
  
• Strengthen your coping strategies: Helps prepare you for life’s twists and turns. 

We know that some days it can feel hard to do these tips, at times like this, take a small step and see where it takes you. Often starting is the hardest part! 

headspace also has resources for First Nations young people and multicultural young people for you to check out. 

Practise self-compassion 

We all go through times in our lives where things get tough - during these times it’s important to be kind to ourselves. Don’t forget to practise self-compassion. It can help us cope with challenges, build our confidence and improve our mental health. Try out our interactive activity on self-compassion.  

Join a support group

Connecting with others who are going through similar things can help provide comfort, understanding and a sense of belonging. It can also give us a space to share and build on our coping strategies.  

There are lots of support groups both online and in-person for a range of topics including mental health disorders, addiction and other life challenges. There are also many different community support groups including LGBTQIA+ groups such as Qlife or BLAQ, for First Nations peoples. 

You can check out headspace’s safe and supportive online communities. These are a great way to connect with others. 

• professionally led online community chats by trained clinicians  
• peer group chats with other young people going through similar things, moderated by trained peer support moderators

You can also chat to your nearest headspace centre to learn more about groups being offered. Some have life skills or community groups. 

Explore online counselling 

If you want to speak to a mental health professional while you’re waiting, there are online counselling options available. These are anonymous and free of charge. 

• Kids Helpline - for 24/7 phone and online chat for young people aged 5-25 years — call 1800 55 1800. 
  
  
• eheadspace - chat with mental health professionals over the phone or webchat, seven days a week between 9am – 1am (AEST). It’s a safe space if you want some advice, are unsure of what help you need or just want to talk things through. 

For immediate help, please contact emergency services – 000 

Sign up for a headspace account 

Creating a headspace account lets you build a self-help toolkit within a supportive online community. You’ll find tools and resources for your mental health and wellbeing, connect with like-minded people, join group chats, and get professional 1-on-1 support. And best of all, it's available online and free of charge. 

Frequently asked questions 

Other useful resources

• Tips for a healthy headspace
  
  
• What are mental health difficulties? 
  
  
• The mental health benefits of work and study mental health benefits of work & study 
  
  
• Understanding depression 
  
  
• Understanding anxiety  

The headspace Content Reference Group oversee and approve clinical resources made available on this website.  

Last reviewed 14 November 2023