Navigating the In-Betweens: Self-Care Strategies While Waiting for Therapy
When the decision to begin therapy is made, the anticipation of support and guidance can foster a sense of hope. Nevertheless, a significant bottleneck often arises between this vital decision and the actual beginning of therapy – the dreaded waiting period. For some, the wait may be a few days, while for others, it can seemingly stretch into the horizon.
During this phase, individuals may feel both relief at the prospect of future help and anxiety about managing on their own in the present. It’s a time that calls for self-compassion and practical self-care, as these are the foundations upon which effective therapy is built. Here are strategies to cultivate resilience and well-being while you're in the in-between of therapy sessions.
The Path of Patience
Understanding the purpose of the wait is the first step. Delays in starting therapy may occur due to a multitude of reasons, including the work of finding the right therapist and scheduling issues. Remember, this cooling-off period isn't a sign of neglect; it's a testament to the care taken in the process of your well-being.
Acknowledge any fears or frustrations you might have and recognize that patience is a skill, a muscle that can be strengthened over time. In practicing patience, one is also practicing acceptance – accepting what cannot be changed and finding grace in the present moment, no matter how uncomfortable.
Daily Check-Ins
The waiting period can be a rollercoaster of emotions, with each day bringing an unpredictable array of psychological states. Make it a habit to check in with yourself daily, taking a moment to identify how you're feeling. Be specific in your observations; maybe you notice a tightening in your chest or a heaviness in your limbs.
This practice of checking in can help you tune into your emotional needs and adjust your self-care strategies accordingly. It's also a brief moment of self-attention that accumulates over time, leading to a deeper awareness of your inner world.
Movement and Mindfulness
Physical activity and mindfulness practices are crucial for maintaining mental health while waiting for therapy. Engage in exercises you enjoy, whether it's yoga, running, or simply walking. Movement not only helps to regulate mood but also provides a sense of agency over your well-being.
Pair physical activity with mindfulness by staying present during your chosen exercise, noting sensations in your body and the rhythm of your breath. The combination of these two practices grounds you in the here and now, easing anxiety about the future and providing a much-needed break from overactive thoughts.
Nourish Your Mind and Body
Self-care is often discussed in terms of treating oneself, but true self-care also involves nourishing oneself. Ensure you're eating regular, balanced meals, drinking plenty of water, and getting adequate rest.
Consider how you can make these acts of nourishment more deliberate and soothing. Cook a new recipe, set a beautiful table for yourself at mealtimes, or indulge in a bath before bed. These small rituals can be immensely comforting and can serve as anchors throughout the day.
Journaling Journey
The power of journaling lies in its simplicity and its ability to provide clarity among the chaos. Dedicate a few minutes each day to write down your thoughts, feelings, and any observations you've made during your check-ins.
Journaling serves as a form of self-reflection, allowing you to externalize your internal world. Over time, patterns and triggers may become apparent, and you'll have the opportunity to develop new perspectives and coping strategies.
The Support of Social Connection
Although therapy is an individual pursuit, social connection is a collective need that can buoy you through the waiting period. Reach out to friends, family, or support groups who can offer comfort and understanding.
Express your needs clearly, whether it's for a listening ear, a distraction, or a shared activity. Human connection is a potent form of nurturing, and it's important to accept help when it's offered – something you'll also learn to do in therapy.
Relaxation Techniques
The skill of relaxation is a valuable one to cultivate, particularly in the face of anxiety. Explore various relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery.
Find what resonates with you and make it a part of your daily routine. By learning to relax the body, you also calm the mind, creating an internal landscape that is more conducive to the therapeutic work that lies ahead.
Creativity as a Coping Tool
Engaging in creative pursuits isn't just for the artistically inclined – it's a form of self-expression that can be incredibly cathartic. Whether you choose to paint, write, play music, or garden, the act of creating something can be calming and empowering.
Creativity also encourages a shift in perspective and can lead to new insights about your experiences. Use this time to discover – or rediscover – activities that bring you joy and a sense of accomplishment.
Behavioral Activation
Sometimes the waiting period can lead to avoidance and inactivity, which, in turn, can exacerbate feelings of depression and anxiety. Engaging in what therapists call behavioral activation can be an effective countermeasure against these patterns.
Set small, achievable goals for yourself each day, even if it's as simple as making your bed or going for a short walk. Each completed task becomes a victory, a testament to your ability to take action and manage your well-being.
Engaging with Educational Resources
Many mental health organizations provide educational materials and resources that can be invaluable during the waiting time. Understanding the issues you're facing, along with potential therapeutic approaches, can give you a sense of control and empowerment.
There are plenty of reputable books, podcasts, and online courses that cover a wide range of mental health topics. By engaging with these resources, you're actively participating in your healing process, even before your first therapy session.
Gratitude and Positive Anticipation
Cultivating an attitude of gratitude and positive anticipation can shift your focus from the discomfort of waiting to the potential of the future. Keep a gratitude journal and make it a point to note, each day, what you're thankful for.
In addition, visualize your future therapy sessions as safe spaces where you'll be heard, understood, and supported. Doing so primes your mind to expect the best from the upcoming experience, setting the stage for a positive therapeutic outcome.
Seeking Professional Help Outside of Therapy
While you wait for therapy, it's important to remember that professional help can come in various forms. Psychiatrists, general practitioners, and crisis hotlines are all available resources that can offer immediate support if needed.
There should be no shame in seeking help where you can find it, and these professionals can provide services such as medication management, crisis intervention, and referrals to other supportive programs.
Self-Advocacy and Being Proactive
Take an active role in your mental health care. If you find that the wait for therapy is becoming too difficult, don't hesitate to follow up with your referral sources or look for additional openings elsewhere.
Advocate for yourself and your needs; no one else can do it as effectively as you can. Remember that you're the expert on your own experience, and by being proactive, you're already engaging in transformational work.
Despite its challenges, the waiting period can be a time of preparation and growth. It's an opportunity to become familiar with the skills and strategies that will be further cultivated in therapy. By taking care of yourself during this time, you're not only surviving – you're laying the groundwork for a richer and more fulfilling life, with or without the formal sessions with a therapist.
Remember, the decision to seek therapy is an act of courage and self-compassion. The wait may be inconvenient and uncomfortable, but it's a vital step on the path to healing. You are on the cusp of a new beginning, and these self-care strategies can help you not just endure but flourish during the in-between.
