Waiting for Help? Self-Care Tools to Nurture Your Mental Health Today

Reading Time: 5 minutes

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Summary:

• Self-care tools offer support while waiting for professional mental health help

• Includes crisis hotlines, safety plans, and coping strategies

• Highlights trusted apps for mindfulness and CBT-based support

• Encourages connecting with others and prioritizing basic needs

• Focus on actionable steps to boost emotional resilience today

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Choosing to seek professional mental health support is a powerful first step. However, waiting days or weeks to see a therapist, counselor, or other provider can be stressful, anxiety-inducing, or discouraging. You might be eager for change, anxious about your feelings, or uncertain about what to do during the wait. The good news is that you can take immediate actions to support your emotional well-being and remain grounded. These self-care strategies can bridge the gap between your decision to seek help and actually beginning professional treatment.

How to Access Immediate Help  

If you’re experiencing a crisis or having thoughts of self-harm or harm to others, it’s crucial to seek help right away. In the U.S., you can contact a trained counselor 24/7 by texting HOME to 741-741.

Additionally, you can call or text the 988 Suicide & Crisis Lifeline or visit 988lifeline.org for online chat support. These services are free, confidential, and designed to provide immediate assistance while you arrange ongoing care.

Create a Safety Plan  

Having a safety plan is a crucial way to support yourself during tough times. It involves creating a simple, personalized list of coping strategies and supportive contacts to turn to when emotions become overwhelming. Recognize warning signs, such as specific thoughts, feelings, or situations, that signal increasing stress, and pair these with grounding techniques, comforting reminders, or contacts you can reach out to.

Online, there are free templates, like MySafetyPlan.org, that can assist in building a plan tailored to your needs. Preparing this in advance can help you respond more clearly and calmly when you’re feeling distressed.

Lean on Trusted People  

While waiting for professional help, reaching out to someone you trust can be beneficial. Sharing your feelings can help you feel understood and less alone, providing real emotional relief. Think of people in your life who make you feel seen, understood, and safe—such as a parent, caregiver, teacher, or trusted friend.

Even if they cannot fix everything, their presence and willingness to listen can lighten your emotional load and give you room to consider your next steps.

Connect With Others Who Understand  

Finding community, especially with people who have navigated similar challenges, can help you feel supported and validated. Joining peer-led groups, amputee support groups, or online communities offers genuine social bonds and shared experiences.

For instance, the National Alliance on Mental Illness (NAMI) offers free educational sessions through its Peer-to-Peer programs. You can also find amputee support groups through national organizations such as the Amputee Coalition and Limbs for Life, which offer local and virtual groups, online platforms like Reddit’s r/amputee, hospital and prosthetic clinics, and specialized groups on Facebook and other social media.

These communities can lessen feelings of loneliness and reinforce that you’re not alone in your journey.

Practice Coping Skills Now  

Therapists often assign learning tasks, activities, and exercises to strengthen your resilience outside therapy sessions. Meanwhile, you can begin practicing some of these skills independently. Guided support apps can be especially useful.

Meditation apps like Headspace (free for teens), Calm, or Happier Meditation offer more than just guided meditations; they also assist with stress relief, sleep, and mindfulness.

CBT-based apps such as CBT-i Coach and Clarity: CBT Self-Help Journal focus on cognitive-behavioral techniques, mood tracking, and sleep support, all vital for emotional health.  

For general self-care and coping, try apps like Self-Help App for the Mind (SAM) and Rootd. These help manage anxiety and panic attacks with SOS tools, breathing exercises, and guided sessions.

Using these resources helps develop skills that enhance emotional regulation and provide additional tools to manage distress effectively.

Be Mindful With Social Media  

Be cautious with social media usage. Not all accounts are equally beneficial; some offer helpful mental health tips, while others may increase feelings of inadequacy or anxiety. Aim to intentionally curate your online space by setting time boundaries, unfollowing accounts that negatively impact you, and following creators that promote your well-being. Use your feed to foster connection, joy, learning, and motivation, rather than engaging in comparison.

Prioritize Basic Health Needs  

Foundational self-care—such as maintaining a regular sleep schedule, staying active, and spending time outdoors—significantly impacts mental well-being. Strive for consistent, quality rest and incorporate physical activity into your daily routine, whether through gentle walks, dancing at home, or exercising with friends.

While these habits are not substitutes for therapy, they bolster your emotional stability and naturally energize your body and mind as you await professional care.

Remember: Things Can Change and Get Better  

When you’re struggling, it’s hard to believe things will improve. However, emotions are not static—they fluctuate, fade, and develop over time. Even small steps like using coping strategies, building connections, and caring for your body can lead to significant changes in your mood.

For starters, choose three tools from this list and integrate them into your daily routine. Every small effort you make helps support your mental health today.  

Related Reading:

Feeling Overwhelmed? Talk About Your Problems

Building Resilience: How to Cope, Adapt, and Thrive Amid Life’s Challenges

Finding Connection in Hard Seasons: Strategies for Overcoming Loneliness