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While You're Waiting for an Appointment

You've done the hard part — you asked for help. But waiting 4–8 weeks for a psychology appointment is tough, especially when you're struggling now. This page is designed to fill that gap with things you can actually do today.

None of these replace professional treatment. But they're the same types of evidence-based strategies a psychologist would start teaching you in early sessions. Getting familiar with them now means you'll hit the ground running when your appointment arrives.

If You're in Crisis Right Now

If you're having thoughts of suicide or self-harm, please reach out now. You dont need to wait for an appointment.

Lifeline 13 11 14 Suicide Call Back 1300 659 467 Create a Safety Plan

Your Daily Toolkit

Try to do at least one of these each day while you wait. Even 5 minutes makes a difference.

Guided Breathing

When anxiety spikes, your breathing is the fastest way to calm your nervous system. Box breathing (4-4-4-4) is what psychologists teach first.

1–5 minUse daily

5-4-3-2-1 Grounding

When you feel disconnected, panicked, or overwhelmed, this brings you back to the present moment through your five senses.

~3 minFor panic/anxiety

Wellbeing Journal

Writing things down — even one sentence — helps process what you're feeling. When you do see a psychologist, your journal entries can help them understand your patterns.

Any timeBring to sessions

Energy Tracker

Track what drains you and what lifts you. After a few weeks, you'll have real data to share with your psychologist.

~1 min dailySpot patterns

Sleep Calculator

Sleep and mental health are deeply connected. Getting your sleep timing right can improve your mood within days.

InstantUse tonight

Safety Plan

If you're having dark thoughts, create a plan now — while you're thinking clearly — for what to do if things get worse.

~10 minKeep on phone

5 Things That Help (Evidence-Based)

1. Move your body. Even a 20-minute walk has measurable effects on anxiety and depression. You dont need a gym. Walk, stretch, dance in your kitchen — whatever feels possible today.

2. Keep a routine. Depression breaks routines. Routines fight depression. Set a consistent wake time, eat at regular intervals, and go outside at least once a day — even briefly.

3. Limit alcohol. Alcohol is a depressant. It may feel like relief in the moment, but it worsens anxiety and depression within hours. If you're struggling, it is one of the most impactful things you can reduce.

4. Stay connected. Isolation makes everything worse. Text a friend, call a family member, or use a helpline. Human connection is medicine — even when your brain tells you to withdraw.

5. Be kind to yourself. You asked for help. That took courage. The wait is frustrating, but you've already started. Some days will be harder than others — that's normal, not failure.

Free Support While You Wait

These services are free, confidential, and available right now — no referral needed:

Beyond Blue Depression & anxiety support 1300 22 4636

Lifeline Crisis support 24/7 13 11 14

headspace Ages 12–25 1800 650 890

MensLine Support for men 24/7 1300 78 99 78

Medicare Mental Health Check In Free digital programs, no referral needed 1800 595 212

Browse all helplines →