7-9 month waiting list for therapy-what do I do?

[Tiredandstressedtoday]

So I recently spoke to our areas well-being outreach team to ask for support. I’ve struggled with MH for most of my teen/adult life due to some significant trauma and it’s got too much. Panic attacks, repetitive/restrictive behaviours, low moods, skin picking etc. it’s impacting me daily and it’s been going on for years now and I’m just exhausted from it. I spoke to my GP who told me to self refer to this scheme as they don’t think there is anything else they can do.

the person from this team got me to complete some tests over the phone (rate yourself 1-4 etc) and commented that I scored severe for both anxiety and OCD, which after doing my own research didn’t surprise me. I was told to wait a few days and they would come up with a plan of support.

I waited a couple of days and was told their solution is I’m level 3 in their needs ranking (which is the top) and now I need to wait 7-9 months for cbt. No support while I wait. Just a good luck, will talk to you soon and hope you don’t have a breakdown. I know it’s short in the long term, but feels like a huge wait when I’m already at breaking point. I know I’m mentally going to feel even worse over the next 9 months while I wait. I’m a qualified MH educator for teens so have tried most if not all of the usual CBT suggestions. I just feel at my wits end now. My mind is beyond exhausted and I’m burnt out by life.

Can anyone suggest anything else that I can do to get by until I have someone to talk to? I can’t afford to go private and my work doesn’t have a wellness scheme for staff either. My GP isn’t much hope as getting an appointment is impossible. I honestly feel that I’m becoming a shell of the person I should be.

Have you googled low cost, charity, mental health services in your area?

I'm so sorry that you've got to wait that long. Can you go back to your GP and ask them if they know of any other services? My DD was recently referred to a local charity and the wait was much, much less than it would have been with CAMHS.

Thanks both. Unfortunately our local charity has had unprecedented demand after advertising in our local paper so wait times are similar to what I currently have.

have emailed our local Mind branch and filled out another GP consult form but just feel exhausted trying to get help. Thanks for the support x

have emailed our local Mind branch and filled out another GP consult form but just feel exhausted trying to get help. Thanks for the support

I'm not surprised that you're exhausted. It seems that when you most need support you have to jump through extra hoops.

In the past I've contacted the Samaritans, who have a listening service. Not the same as therapy, but free, 24/7 and a way to voice issues. They also have am email service and a letter writing one if you prefer to write things down. Not necessarily a long term fix, but it might help you get by until you can get this therapy. So sorry to hear you're going through such a tough time.

Is there a local womens centre as they may offer counselling. If you are struggling there is Samaritans. Some things you can try -
Guided meditation for calming nervous system- calm app is great

Yoga with Adrienne- on you tube, there's a few for anxiety

Walking

Mindfulness- exercises like using 5 senses , focus on 5 things you can see, 4 touch, 3 hear, 2 smell and 1 taste.

Muscle relaxation- lay down a d tense /relax each muscle from head to toe.

Tapping - Google it

Breathing- in for 6, hold 6 out for 4. And repeat

Go to the local resilience hub in your area. You’ll be eligible for fast tracked support (usually within a few weeks) as you’re a public sector worker. Fast tracked as in the waiting times are much shorter through the hubs because they are for pubic sector workers.
Most people even staff in hospitals and GPS don’t really know about them but there is 40 in the country. they’ll likely have a range of therapies. Good luck.

There's a ton of free videos on Tim Box's Youtube channel on anxiety and other mental health issues. There may not be one specific to your trauma but they will help you see things from a pragmatic, non-emotional perspective.

Thank you all.

Samaritans never crossed my mind, so will have a look.

NoPhonesOn Bed, I teach quite a lot of these strategies, so use them daily! Thank you for reminding me though, forgot about Yoga.

Have had a google Superstar and can’t find a resilience hub in my area. Sounds like a fantastic resource though.

You can also get CBT online for free via the NHS - however...... I understand that CBT is not the best for the kinds of things you're describing. Have they spoken to you about EMDR? It's especially good for trauma-related issues. CBT is not great for trauma as "reframing your thinking" isn't how you recover from that. EMDR is life changing for everyone I've ever heard who's accessed it.

www.beatingtheblues.co.uk/ was the free online CBT course my GP prescribed me - perhaps your surgery will give you the free link so you don't have to pay for it?

I'm so to hear that. I'm currently in recovery from a severe bout of ocd and anxiety and was told the same. Luckily I was able to afford some private therapy tho probably not as much as I needed. I can heartily recommend..
Kimberly Quinlan OCD workbook, her podcasts called 'the anxiety toolkit' and her website and social media posts. Also Nathan Peterson on YouTube and his anxiety/ocd support group on Facebook. ERP is the best therapy for OCD but can be challenging to approach on your own if you haven't done it before. ACT therapy is also good for ocd and can be done easier than ERP on your own. Check out anything by Russ Harris for this. His book 'the Happiness Trap' and his YouTube vids are excellent.

Thank you both. I will have a look at both of these!

I feel that CBT will be a complete waste, but if that’s all they are suggesting then I feel I have to go with it. The well-being hub I’ve been referred to does do EMDR so will contact them today and ask.

I need to broach a conversation with my boss about it too as my (fairly unnecessary yet huge) workload is making things worse. I did speak to them about streamlining things to make it easier for everyone, but was knocked back. Perhaps I have to get to full blown breakdown for them to take my concerns and ideas seriously.

Use something like headstrong counselling or better health in the mean time. Look on counselling directory or UKCP and approach anyone in your area who says they offer reduced fees (if you can’t afford what they are charging).

I need to broach a conversation with my boss about it too as my (fairly unnecessary yet huge) workload is making things worse. I did speak to them about streamlining things to make it easier for everyone, but was knocked back. Perhaps I have to get to full blown breakdown for them to take my concerns and ideas seriously

I'm in a different sector than you but we have a thing, can't remember what it's called unfortunately, where they can assess the stress that you're under. Really wish I'd asked for it years ago as I was being given as much work, if not more, than the full timers then being bullied pulled up when I hadn't got it done perfectly.

Have you got anything like Employee Assist? Ours offers free counselling and can sometimes arrange a specialist Counsellor in the particular area that you're having difficulty with.

Try Anxiety UK, they have teams of therapists that you can access at a very low cost. Its on a sliding scale depending on income if I recall. Also, they have lots of different therapies, so you are not obliged to use CBT.

There's an App called Balance that has helped someone I know.

Thank you! I’ve looked and my employers scheme helps with debt advice and that’s about it. It’s a pretty pants scheme really.

I’ve also contacted my union to see if they can offer any help. Going to ask about a stress test. I’m taking on a large portion of others peoples work as we are short staffed and this definitely isn’t helping.

I was told about an online provision called Qwell recently which might be worth a look while you are waiting. In my area apparently it's up to a 97 week wait for cbt according to a lady I spoke to at work.

I've been in a similar state and CBT, which is all the NHS really offer, didn't help. Talk therapy can embed trauma as I'm sure you know as a MH expert. Work on the basis that even after your wait, what you get from the NHS might not help, especially as you are usually given an experienced trainee. Look at things like somatic experiencing and the work of Peter Levine. Lots of practical exercises to release anxiety and trauma. I also found learning Transcendental Meditation incredibly helpful as it rests my nervous system for a while every day, helping me cope more easily. Good luck.

*inexperienced trainee.

Second looking for counsellors in your area that offer reduced fees for low income clients. Some counsellors will also offer fortnightly sessions so you spread out the costs. I also suggest going online for additional support. Paige Pradko on YouTube is good for OCD. Maybe get a friend to help you to go through the protocols. Do you have Pure OCD or checking or other type?

Counselling Directory, Psychology Today, BACP and Welldoing.org all have lists of therapists. You can search by area and specialisation and they often say in their profile if they accept low paying clients.

Thank you all. I’ve followed up with my GP, contacted my local MIND branch, and reached out to a reputable counsellor in my local area to ask.

Thank you all. I’ve followed up with my GP, contacted my local MIND branch, and reached out to a reputable counsellor in my local area to ask

Well done @Tiredandstressedtoday that's fantastic that you've managed to do all of that today.

Hope your Union comes good too

I had the same. One suicide attempt down, openly admitted I intended to do it again and do it properly. 2 year wait.

I ended up seeing a private therapist who could fit me in straight away and very kindly saw me for half his usual rate as I'm low income. He has honestly been the biggest support and occasionally delivered the tough love in getting me to become an active participant in changing my life.