Feeling overwhelmed and unable to access therapy is a common struggle. With waitlists growing longer, many are left feeling helpless. But there are effective ways to take control of your mental health independently. In this post, I’ll share a range of strategies to help you manage stress, anxiety, and other mental health challenges—without waiting for a therapist. Plus, I’ll introduce you to my Conquer Anxiety course, designed to give you the tools you need to start feeling better immediately.

1. Consider an Online Course: Conquer Anxiety

Therapy isn't the only way to tackle your mental health challenges. Conquer Anxiety course offers a 6-week, step-by-step framework based on cognitive behavioral therapy (CBT) principles. You’ll learn how to:

🟢Discover Cognitive Behavioral Therapy (CBT) Tools

🟢Get to Know Yourself with Personality Insights

🟢Master Emotion Processing for Greater Emotional Balance

🟢Transform Negative Thinking with Proven Thought Record Tools

🟢Boost Self-Care and Build Healthy Habits

🟢Organize Your Mind and Time for Mental Clarity

🟢Quick-Acting Tools to Stop Anxiety in Its Tracks

🟢Gratitude and Acceptance Practices for Lasting Peace

This course is designed to help you take immediate action and see results. You don’t need to wait for a therapist to start your healing journey—begin today with a structured approach that has already transformed the lives of many.'

2. Build a Routine with Self-Care Practices

Don’t underestimate how much taking care of yourself can change. While it may sound like a luxury, true self-care isn’t about indulgence; it’s about meeting your essential needs in a balanced way. Focusing on the mind, body, and spirit can help you create a more resilient and balanced approach to handling life’s stressors. Let’s break down each of these areas and how they contribute to mental health.

Mind

Self-care for the mind focuses on nurturing your mental well-being. This could include activities like journaling, practicing mindfulness, challenging negative thoughts, or setting aside time for learning and creativity. Engaging in mental self-care helps to improve clarity, reduce anxiety, and build a healthier thought process. When you care for your mind, you’re better equipped to handle stress, make sound decisions, and stay grounded in challenging moments.

Body

Physical self-care is often what people think of first, and it’s incredibly valuable. This includes exercise, nutrition, sleep, and even taking time to relax and rest when needed. Physical health is deeply connected to mental health; a healthy body supports a healthy mind. For instance, exercise releases endorphins, which naturally improve mood, while quality sleep can significantly reduce feelings of anxiety and depression. Taking care of your body not only improves physical resilience but also fosters emotional stability.

Spirit

Spirit self-care is about connecting to something larger than yourself, it’s about finding meaning and purpose. Engaging in spiritual self-care can bring a sense of peace, help manage stress, and create a feeling of connection that supports mental well-being. This type of self-care encourages hope, empathy, and purpose, which can be powerful tools against mental health challenges.

If you are doing good in one of these areas but lacking in one or two of them, it can throw your mental health off. Take the free quiz to see which area you may need to give a little more attention to.

3. Leverage Digital Mental Health Resources

Accessing digital tools is an excellent way to receive support without visiting a therapist. Here are some evidence-based apps:

• IntelliCare: This suite of apps offers various CBT-based tools like Worry Knot for anxiety and Boost Me for depression.

• Breathe2Relax: A simple app that guides you through deep breathing exercises to manage stress and anxiety effectively.

• Stop, Breathe & Think: Focuses on mindfulness and guided meditations to help you develop daily habits for stress reduction.

• Virtual Hope Box: A helpful tool for managing depression by providing coping strategies and personalized reminders.

4. Listen to Mental Health Podcasts

Podcasts can be a great resource for learning and gaining support on your own terms. Here are some top recommendations:

• The Trauma Therapist Podcast by Guy Macpherson: Perfect for those wanting to understand trauma recovery.

• Therapy Chat by Laura Reagan: This podcast offers insights into self-care, emotional healing, and practical tips for managing mental health.

• The Happiness Lab by Dr. Laurie Santos: Evidence-based strategies for improving happiness and managing anxiety.

These podcasts provide you with expert advice and relatable stories, helping you feel supported and offering practical tips for managing your mental health.

5. Join Online Support Groups and Forums

Connecting with others who share similar struggles can reduce feelings of isolation and provide new perspectives. Platforms like 7 Cups of Tea, Reddit’s r/mentalhealth, and Psychology Today’s forums offer safe spaces where you can read stories, share your own, and find advice from people who understand what you’re going through.

These groups allow you to participate as much or as little as you’re comfortable with. Even simply reading other people's experiences can help you gain new insights and feel less alone.

6. Find a Grounding Exercise That Works Fast!

Grounding can be an immediate, effective technique for calming anxiety. There are lots of them out there but the key is to find one that works for you before you need it! Here are some effective options:

• Body Scan

  Slowly focus on each part of your body, noticing any sensations or areas of tension.

  This exercise helps you reconnect with your body and bring your attention to the present.

• Changing Body Chemistry

  Try splashing your face with cold water, holding an ice cube, or drinking a glass of cold water.

  The sudden temperature change can help “reset” your nervous system and reduce anxiety.

• Breathing Exercises

  Techniques like the 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) are great for fast relief.

  Deep, slow breaths activate the body’s natural relaxation response and lower tension.

• Five Senses Grounding

  Engage each of your five senses by noticing things you can see, touch, hear, smell, and taste around you.

  This helps pull you out of anxious thoughts and ground you firmly in the present.

Take the quiz and find out which one would work best for you!

7. Go Out into Nature for Fresh Air and Exercise

Spending time outdoors is one of the most natural ways to improve your mood. Whether it’s a short walk in the park or a hike, being in nature has proven benefits:

• Boosts Serotonin: The fresh air increases oxygen intake, which can elevate your mood by boosting serotonin levels.

• Exercise Benefits: Physical activity releases endorphins, reducing anxiety and improving sleep.

Make a habit of incorporating outdoor time into your weekly schedule. Even just 15 minutes a day can make a significant difference in your mental health.

8. Speak to a Trusted Friend or Family Member

Talking to someone you trust can provide emotional relief and help you feel supported. Whether it's a family member, friend, or even a supportive colleague, opening up about your struggles can:

• Release Built-Up Emotions: Expressing how you feel allows you to process and let go of negative emotions.

• Gain Perspective: Others can offer new ways of viewing your situation, helping you find solutions you may not have considered.

If speaking with someone you know feels intimidating, try calling a mental health helpline. Many organizations offer anonymous support, providing a safe space to express yourself without fear of judgment.

9. Get Instant Help If You Need It!

If you or a loved one is need of help immediately the following are available (Call 911 or go to the nearest Emergency Room if you feel unsafe or a loved one is unsafe):

• National Suicide Prevention Lifeline

  Phone: 988 (Call or Text)

  Website: 988lifeline.org

  Available 24/7 for anyone in emotional distress or facing a crisis.

• Crisis Text Line

  Text: HELLO to 741741

  Website: crisistextline.org

  Free, confidential support via text message anytime.

• National Domestic Violence Hotline

  Phone: 1-800-799-SAFE (7233) or Text START to 88788

  Website: thehotline.org

  Provides support for individuals experiencing domestic abuse.

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline

  Phone: 1-800-662-HELP (4357)

  Website: samhsa.gov

  24/7 confidential help for substance use and mental health issues.

• National Sexual Assault Hotline

  Phone: 1-800-656-HOPE (4673)

  Website: rainn.org

  Operated by RAINN (Rape, Abuse & Incest National Network).

• Veterans Crisis Line

  Phone: 988 and then press 1 (Call or Text)

  Website: veteranscrisisline.net

  Support for veterans and their loved ones.

In Conclusion: Take Control with the Conquer Anxiety Course

While finding a therapist may be challenging, taking proactive steps to improve your mental health doesn’t have to be. By leveraging the tools and strategies mentioned above, you can begin to build resilience and feel empowered.

For a structured, proven approach to resetting your mindset and managing your emotions, enroll in my Conquer Anxiety course. Don’t wait for an appointment—start your journey today and discover the transformative power of self-guided mental health care.

Sign up now to be the first to access the course!