Therapy appointments

One-in-a-million

So the last few weeks I haven’t been able to get an appointment with the therapist. 3 weeks ago I didn’t get my rota on time so she was booked up, I fully understand that happens from time to time so I don’t mind although I do find it annoying with my works as rotas are done 4 weeks in advance so having to wait until the end of the week before getting the rota, when it could be sent at the start of the week makes it difficult to get a slot. Last week I was called into work so had to cancel. This week my therapist is poorly and thats ok I understand but (and this is probably more my anxiety than anything else.) That was at the start of the week and while she is most likely still poorly I’m worried that it could mean that I’m still not able to get an appointment next week, then we have staff leaving for maternity and more staff who are pregnant and will need time off to attend appointments, so that might mean I have to work longer hours which will mean my availability will be very restricted and make getting appointments difficult.


I hope this doesn’t make me sound like a bad person as I do feel that some people may need the support more than I do and I would always step back if someone was really struggling and needed the help. I’m just worried how the things that are going on will make getting support difficult.

Stellaluna

@One-in-a-million That must be frustrating when you can’t get an appointment and the delays in getting your work schedule add more difficulty to ensuring you get a regular therapy slot . It sounds like things at work could get very busy for you, especially with staff going off on maternity leave, making the hope of getting therapy appointments more difficult. Do you struggle a lot with anxiety, and do you think it could be helpful to use some coping techniques to help you manage in between getting sessions? Wanting to get help for mental health issues does not make you a bad person and it is understandable to be concerned about access to therapy.
If you feel anxiety coming on strongly you could try some grounding techniques to help you. Have you tried any grounding techniques for your anxiety? Some examples include:
1. going for a walk,
2. The 5-4-3-2-1 technique where you become aware and name 5 sounds, name 4 things you see, three things you can touch, two things you can smell and one thing you taste.
3. Imagine a song or a poem and recall the lyrics.
4. Think of your favourite place.
5. Imagine yourself going through the steps of completing a regular activity, for example how you play your favourite card game and imagine yourself explaining this to someone.
Here is a link to 20 self-soothing techniques: https://www.healthline.com/health/grounding-techniques#soothing-techniques
Do you feel you are able to take time out of your busy schedule to do activities that are relaxing or that bring you joy and connect with loved ones? Here are some ideas for self-care: https://www.psychologytoday.com/gb/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stress

There is also a free app you can download called ‘CBT Tools for Healthy Living, Self-help Mood Diary’. It contains a cognitive diary where you can write about your thoughts, notice what belief patterns led to such thoughts, how to challenge your thoughts and log your mood.

An online self-help book Moodgym which is targeted towards anxiety costs £25.20 annually and can be found here: https://moodgym.com.au/

There is also the Woebot app where you can chat for 24 hours per day to an online bot who specialises in CBT techniques, and it may be free depending on where you live. The link for more information is: https://woebothealth.com/

There is also a crisis messenger at The Mix if you feel you need immediate help and you can text “THEMIX to 85258.”
Hope this helps.

Former Member

@One-in-a-million

I'm sorry you are finding it difficult to get help at the moment. It seems really tough for you.

@Stellaluna has given you lots of great techniques and resources, I hope they help!

Do you think you could choose the same appointment to see your therapist every week, then your work will have to work around that? Obviously there may be sometimes where the therapist is sick or there is an emergency at work but keeping the same day/time every week means your work will know that you are busy that same day and time every week. You speak a lot about prioritising other people which shows what a kind person you are but your problems/appointments are just as important as anyone else's. You should prioritise yourself and your own needs!

AislingDM

Just wanted to jump on and hopefully provide some reassurance that you're definitely not a bad person @One-in-a-million ! Even the fact that you're expressing so much concern for your therapist and for the people involved in this situation reinforces your kindness and compassion

I know people have already mentioned a few resources, so I won't pile on in that regard, only to say that you must be so overwhelmed, both with work and an inability to access the support you so clearly deserve and need It's no wonder you're left panicking, whether that's because of anxiety or because you have 'legitimate fears' about how your ability to go to therapy might be affected.

It sounds like your working schedule is also coming into a lot of conflict with being able to go to therapy in the way that you need and I'd be grateful to hear more about your job/working pattern to see if we can brainstorm any ways to make this an easier time for you, especially in the longer-term? Because as you've already mentioned we can never predict how other people's lives can change (e.g., pregnancy) and so wanting to have security and safety in your mental health support makes total sense!!