What To Do While on a Waitlist for Psychological Support

After finally taking the step to seek mental health support, it can be incredibly disheartening to learn that there may be a wait of several months before an appointment becomes available. This is especially distressing when you or your child are experiencing significant difficulties. At Perception Psychology Mackay, we understand how frustrating and overwhelming this can feel.

While waiting for support, there are still many practical and helpful things you can do to support mental health and wellbeing. The strategies and resources below are designed to provide interim guidance and reassurance while you wait.

APPOINTMENT FOLLOW-UP

• Check in regularly with our receptionist to ask about cancellations.
• Place yourself on waitlists for other local providers. If you secure an appointment elsewhere, please notify us so we can offer your spot to someone else.

DAILY HABITS THAT SUPPORT MENTAL HEALTH

• Focus on what you can improve right now: ensure you or your child are getting enough sleep, eating a balanced diet, and engaging in regular movement or exercise. These basic routines are foundational to emotional wellbeing.
• Make time for enjoyable activities. Even small moments of pleasure or fun each day can help protect against low mood.
• Prioritise connection. If you are supporting a child, aim for regular, quality one-on-one time doing something they choose. For adults, schedule time to talk or spend time with trusted friends and family.

EMOTIONAL TRACKING AND PREPARATION

• Keep a journal or log of symptoms. Track changes in mood, energy, behaviour, sleep, appetite, and any physical symptoms (e.g. headaches, nausea). Try to note any patterns, triggers, or strategies that helped.
• Start preparing a brief history for your first appointment. A simple timeline of major events, symptoms, challenges, and supports can help you make the most of your initial session.

SELF-HELP AND ONLINE SUPPORTS

Below are recommended resources that can be accessed at any time while waiting for an appointment. All are free or low-cost and evidence-informed.

WAITING FOR HELP WITH ANXIETY SYMPTOMS

• Adult Supports:
  Beyond Blue – www.beyondblue.org.au
  MindSpot Clinic – Free online assessment and treatment: www.mindspot.org.au
  Black Dog Institute – www.blackdoginstitute.org.au
  ReachOut – au.reachout.com
• Child/Teen Supports:
  Smiling Mind (Mindfulness App) – www.smilingmind.com.au
  BRAVE Program – Online program for anxiety in children/teens: brave4you.psy.uq.edu.au
  Family and Child Connect – www.familychildconnect.org.au
  Raising Children Network – raisingchildren.net.au
  ReachOut Parents – parents.au.reachout.com

WAITING FOR HELP WITH DEPRESSION SYMPTOMS

• Adult Supports:
  Beyond Blue – www.beyondblue.org.au
  MindSpot Clinic – www.mindspot.org.au
  Black Dog Institute – www.blackdoginstitute.org.au
  ReachOut – au.reachout.com
• Child/Teen Supports:
  Smiling Mind – www.smilingmind.com.au
  Family and Child Connect – www.familychildconnect.org.au
  Raising Children Network – raisingchildren.net.au
  ReachOut Parents – parents.au.reachout.com

WAITING FOR HELP WITH BEHAVIOURAL DIFFICULTIES

• Parent Resources:
  Family and Child Connect – www.familychildconnect.org.au
  Raising Children Network – raisingchildren.net.au
  Triple P – Free Positive Parenting Program: www.triplep.net

CRISIS SUPPORT

If you or someone in your family is in crisis or needs urgent support, please review our website (URGENT CRISIS SUPPORT) and/or speak with your GP. For immediate risk to safety, always contact 000.