By Martyn Bailey, BABCP Accredited Cognitive Behavioural Therapist
“I’ve been on the waiting list for 14 months and I’m scared I’ll fall apart before I get help,” – Anonymous client 2025
If that sounds familiar, you’re not alone. NHS England’s latest data (September 2025) shows over 1.8 million people waiting for mental health treatment, with average waits for talking therapies now at 28 weeks in many areas. In some trusts, it’s closer to 18 months.
Waiting is hard, it can feel like treading water in a storm. But you can stay afloat- and even build strength-while you wait. Below are five evidence-based strategies I give every client on an NHS waiting list. They wont replace therapy, but they will reduce your day- to day- anxiety.
- The 3-Minute “Container Exercise (CBT Skill)
How to do it:
- Write your worry on a piece of paper or as a note on your phone
- Imagine putting it in a mental container (a box, a jar- visual the lid closing).
- Say “I’ll open this at 7pm for 15 minutes” (You choose the time)
- Redirect attention to the present (e.g, name 5 things you can see).
Why it works? Rumination keeps anxiety alive. This technique teaches your brain to “park” worries until a set time.
2. The 4-7-8 Breath Reset (Physiological Calm)
How to do it:
- Inhale quietly through your nose for 4 seconds.
- Hold for 7 seconds
- Exhale through your mouth (like blowing a candle) for 8 seconds.
- Repeat 4 cycles
When to use it: On the bus, before a work call, or when the NHS portal says “no update”.
Why it works: Activates the parasympathetic nervous systemin under 60 seconds.
3. Schedule “Worry Time” (Not Optional)
How to do it:
- Pick a 15 minute slot daily (e.g 7-7.15pm)
- When a worry pops up outside of that time say: “I’ll think about you at 6.45.”
- During worry time, write solutions– not just problems.
Bonus: After 2 weeks most clients cancel half of their worry sessions because the thoughts lose power.
Why it works: Paradoxically, scheduling worry reduces uncontrolled rumination (Zeelenberg & Pieters, 2007)
4. The “Values Compass” Check-In (ACT Skill)
How to do it:
- List 3 core values (e.g, connections, growth, kindness)
- Each morning, ask: “What’s the one small action today that moves me toward these?”
- Do it- even if it’s texting a friend or walking 10 minutes
Example: A client on a 9- month wait chose “growth” then started a 5 minute Duolingo streak. Anxiety dropped 8/10 to 5/10 in 3 weeks as client could see themselves “growing”
Why it works: Anxiety shrinks when behaviour aligns with values, not fear.
5. Build Your “Bridge Team”
How to build it:
- 1 trusted friend/family member (weekly check-in)
- 1 peer group (e.g., Anxiety UK forums, local Mind coffee mornings).
- 1 professional bridge (Free Resources below).
Free Resources to help
https://www.getselfhelp.co.uk/#google_vignette
https://cci.health.wa.gov.au/Resources/Looking-After-Yourself/Anxiety
Why it works: Social support is the strongest predictor of wellbeing during treatment delays (NHS Digital, 2025).
Final Thought
Waiting lists are challenging- but they’re not a life sentence. These tools are a starter fuel. When therapy finally arrives, you’ll walk in stronger, not broken.
Still struggling? Feel free to contact me for further help or information.
mbaileypsychology.com 