Waiting lists for mental health support are long in many countries. In the UK, NHS Talking Therapies wait times vary considerably by region. In other countries, access to public mental health care is even more constrained. Months pass, and the referral sits in a queue while the person who made it continues to struggle.
This is a real problem with a partial solution: there are things you can do now, while you wait.
Why waiting tends to make things worse
Depression is not a neutral condition that stays the same while you wait for help to arrive. Left untreated, it can deepen and become harder to shift. Social withdrawal increases. Physical health effects accumulate. The longer the gap, the more ground there is to cover when treatment eventually begins.
This is not an argument for panic. It is an argument for doing something useful in the interim rather than simply waiting.
What you can do now
Structured self-help programmes with guided support are the best evidence-based option for someone waiting for therapy. The WHO’s Step-by-Step programme is specifically designed for mild to moderate depression and has been tested in five randomised controlled trials. It does not replace therapy, but it addresses the same underlying patterns, and the evidence for its effectiveness is strong.
Beside delivers this programme free over WhatsApp. Five sessions with a trained peer supporter, 20 minutes per week, no referral required. If you are on a waiting list for NHS Talking Therapies or another service, starting Beside now does not affect that referral. The two are not in competition. Start here.
Other options while you wait
Mind operates a helpline and online resources that are available immediately. Every Mind Matters, run by NHS England, has a free personalised mental health plan tool and specific content on depression.
Physical activity, particularly regular walking, has a meaningful evidence base for mild to moderate depression and can be started immediately. Sleep hygiene, reduced alcohol, and maintaining some social contact also have measurable effects.
Chasing your referral
If you have been waiting more than the expected time for a service, it is worth contacting the service directly to confirm your place on the list and ask about current wait times. Referrals can be lost. Wait times change. You are entitled to ask.
Rethink Mental Illness has information on your rights regarding NHS waiting times.
Also useful: how do I get help for depression if I cannot afford a therapist? and is there any free mental health support I can access right now?
While you are waiting, you are not without options. Beside is available now, at no cost.