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While you're waiting for your therapy

We want to provide you, or the person you care for, with help and support as soon as we can.

Sometimes, waiting for an appointment with a therapist can take longer than we would like. We'll stay in touch with you via text regularly during this time.

While you’re waiting to meet your therapist, there's also lots you can do to prepare yourself for therapy and to get support.

Our online cognitive behavioural therapy (CBT) platform, Silvercloud, can provide effective support throughout your time with our service. It can help you to:

  • learn some techniques to manage difficulties with anxiety or depression
  • manage stress
  • become familiar with CBT therapy approaches

Sign up to Silvercloud

Try a mental wellbeing app

You might benefit from an app to support your mental wellbeing. There are lots of helpful, free apps available, such as:

  • SAM: an award-winning app offering information, activities and tools to help you understand and manage your anxiety
  • Samaritans self help: keep track of your mood and get suggestions to help you feel better
  • Headspace: offers a range of guided audio meditations
  • Calm: mindfulness-based relaxation exercises, some targeting specific difficulties such as stress, anxiety and sleep

What to do in an emergency

Keep a list of numbers you can ring if things get difficult and you need help urgently. You could:

  • call your GP or NHS 111 if you're unable to manage your symptoms and feel unsafe or, for immediate, life-threatening emergencies, call 999 or go to A&E
  • call Samaritans free on 116 123 or email jo@samaritans.org
  • call Campaign Against Living Miserably (CALM) for men on 0800 58 58 58 (5pm – midnight)
  • call Papyrus for people under 35 on 0800 068 41 41 (10am – 10pm)
  • visit the Mind website for useful information 

Looking after your wellbeing

These tips will help to support your mental wellbeing while you are waiting:

Reach out to others: Connecting with other people can help to support your mental wellbeing while you're waiting.

Having someone to talk to - whether that be a member of your family or a friend - can make all the difference if you are feeling isolated, worried or confused. It might be that you start by sending them a text, arrange to go for a walk, or go shopping.

It can be helpful to have an activity to focus on, or to talk side to side rather than facing each other.

Try some relaxation techniques: you can find self-help advice and resources to support your wellbeing available on our website. Explore our help and advice page for help with things like:

Keep a journal or diary: recording things like feelings, thoughts, moods, worries, events and behaviours can help you to understand them. You can also take it to your appointment to talk it through with your mental health practitioner. Think about what you want to ask at your appointment and make a note of the things that are most important to you.

If you're drinking or using drugs: we have plenty of online advice on how to handle cravings, cut down on alcohol, stop smoking cannabis and more.

See our advice on drugs and alcohol.

Practise the five ways to wellbeing

Research shows that there are five main ways we can improve and maintain our mental wellbeing:

  1. Connect: with the people around you
  2. Be active: regular physical activity is linked with lower rates of depression and anxiety for people of all ages
  3. Keep learning: try something new. Rediscover an old interest. Sign up for that course
  4. Take notice: be curious. Catch sight of the beautiful. Remark on the unusual
  5. Give: do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time

Find out more about the five ways to wellbeing

Look after your physical health: make sure you are getting enough sleep by making space to relax before you go to bed, and trying to have some time away from a screen in the evenings. Don’t drink caffeine or do exercise just before going to bed.

Find ways to relax by maybe trying some yoga, relaxation music or mindfulness.

Try a self-help booklet: these free self-help booklets can help with issues like sleep, alcohol, anger, obsessions, stress, and depression. There's also a low mood guide for partners.

If you’ve been prescribed medication for your mental health: bear in mind that it may take time to work – sometimes more than four weeks. Don’t come off it without first talking to the person who prescribed it.

Local services and support

While you wait, there is help available with things like housing, employment, help meeting new people and more.

Click on the boxes below for more information about support services in your area:

Kent services

Mental Health

Maidstone Community Mental Health Team (CMHT) (West Kent)
The Maidstone Community Mental Health Team provide support and treatment in the community to adults between the ages of 18-65 who are experiencing a mental illness.
Albion Place Medical Centre
23-29 Albion Place
Maidstone
Kent
ME14 5TS
Phone: 01622 766900

Tunbridge Wells Community Mental Health Team (CMHT) (West Kent)

The South West Kent Community Mental Health Team provide support and treatment in the community to adults between the ages of 18-65 who are experiencing a mental illness.
10-12 Highlands House
Calverley Park Gardens
Tunbridge Wells
TN1 2JN
Phone: 01892 709211
Single Point of Access 
Phone: 0300 222 0123

Peer Support

Live Well Kent
Live Well Kent helps people improve their mental and physical wellbeing. It's a free service for anyone over 17. Some of the things they can help with are:

  • mental health and wellbeing
  • employment and training
  • keeping active
  • financial support
  • housing
  • meeting people
    Phone: 0800 567 7699
    Email: info@livewellkent.org.uk

Involve Kent
Empowers people and communities to live well by tackling isolation, loneliness, disadvantage and frailty.
Phone: 01622 677337
For carers: 01622 685276
Email: office@involvekent.org.uk

Eating Disorders

Eating disorders service Kent and Medway
Helps and supports people to overcome eating disorders and take back control of their life.
The Courtyard
Pudding Lane
Maidstone
ME14 1PA
Phone: 0300 300 1980

Substance Misuse

Change Grow Live (CGL) West Kent
CGL supports people in Dartford, Gravesham, Maidstone, Sevenoaks, Tonbridge and Malling, and Tunbridge Wells who are experiencing issues with drugs and alcohol.
Phone: 0330 128 1113

Forward Trust (East Kent)
Helping people who have problems with drugs and alcohol and are based in East Kent – no matter what substance or substances they use – and want support to make positive changes. Covers Canterbury/Coastal, Ashford and Swale.
Helpline: 0300 123 1186 (24/7)
Email: info@forwardtrust.org.uk

Domestic abuse

Domestic abuse support services in Kent and Medway
Provides advice and information on services available for people experiencing domestic abuse and their friends and family.

General advice and support

Citizens Advice Maidstone
Offers free, confidential information and advice across a range of areas including money and debt, benefits, consumer rights, employment, health, housing and immigration.
2 Bower Terrace
Tonbridge Road
Maidstone
Kent
ME16 8RY
Phone: 0808 250 5704
Email: advice@maidstonecab.org.uk

Bereavement

Cruse Bereavement Counselling
Cruse is a national charity that provides advice, information and support to anyone who has been bereaved.
Helpline: 0808 808 1677
Email: helpline@cruse.org.uk

Surrey services

Mental Health

Community Mental Health Recovery Service (CMHRS)

CMHRSs are integrated health and social care teams with a single team manager. They support adults with severe, long-term mental health problems.
Theta
Lyon Way
Frimley
Surrey
GU16 7ER
Phone: 01276 454 200

Peer Support

MIND Woking
Offering peer support groups, and opportunities to meet others in similar situations, share experiences and coping strategies. Groups take place in a supportive and safe environment. Some of the groups also include well-being activities such as arts and crafts to get involved in.
Phone: 07860 340 739
Email: info@wokingmind.org.uk

Eating Disorders

Surrey Centre for Eating Disorders
The Eating Disorders Programme at The Surrey Centre understands the need to treat the whole person. Individualised treatment plans, that can also include group work, are a fundamental part of the shared journey towards recovery.
The Old Village School House
Church Lane
Headley
Epsom
Surrey
KT18 6LS
Phone: 01372 377320

Substance Misuse

Surrey Integrated Substance Misuse Service
This i-access drug and alcohol service supports people in Surrey who want help to cut down or stop their drinking or drug use. This is in partnership with Catalyst, a specialist non-profit organisation based in Surrey.
Abraham Cowley Unit
Holloway Hill
Chertsey
KT16 0AE
Phone: 0300 222 5932

Domestic abuse

Surrey Against Domestic Abuse
Providing help and support for people experiencing domestic abuse or violence.
Helpline: 01483 776822 (9am - 9pm, 7 days a week)

General advice and support

Citizens Advice Bureau Reigate and Banstead
Offers free, confidential information and advice across a range of areas including money and debt, benefits, consumer rights, employment, health, housing and immigration.
Phone: 0808 278 7945

Bereavement

Cruse Bereavement Care
Cruse is a national charity that provides advice, information and support to anyone who has been bereaved. The service is provided by trained, experienced volunteers, and is confidential and free.
Phone: 01932 571177 (Surrey)
National helpline: 0808 808 1677
Email: helpline@cruse.org.uk