What to Do When You Need Your Therapist but Can’t Reach Them?

Feeling Overwhelmed an Unsupported? You’re not alone.

It’s a deeply vulnerable moment — you’re struggling, and your first instinct is to reach out to your therapist. But what happens when they’re unavailable, the office is closed, or their schedule is full?

This guide offers grounding tools and strategies to help you manage in the moment — until you can reconnect with your therapist or explore alternative support.

1. Name What You are Feeling

   • When emotions feel huge, labeling them reduces intensity. Ask:

     • What am I feeling?

     • Where do I feel it in my body?

     • Is this familiar?

     Even a simple “I feel overwhelmed and shaky” can help regulate your nervous system.

2. Write a Letter to Your Therapist (even if you never send it)

   • Get your thoughts and feelings out of your head and onto the page. Say what you’d say in session — just writing it down can bring relief and clarity.

3. Use Grounding Techniques for Immediate Relief

   • 5-4-3-2-1 Technique: Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.

   • Box Breathing: Inhale → Hold → Exhale → Hold (4 seconds each)

   • Cold Therapy: Splash cold water or hold an ice cube to help your system reset.

4. Reach Out to a Trusted Friend (or Crisis Line 988)

   • You don’t need to share everything — even a simple text like “Can you remind me I’m okay?” can ease isolation. If no one is available, crisis lines are always open.

5. Explore Deeper Support Options Like TMS

   • Therapy is powerful, but for some people, it’s not enough. If you experience repeated emotional dysregulation, depression, or anxiety, you may benefit from Transcranial Magnetic Stimulation (TMS) — a safe, medication-free treatment that’s now available at Altium Health.

You Are NOT Alone. This Moment Will Pass.

If you need support call us and leave us a voicemail and we will get you on the schedule as quickly as we can.

About Altium Health

We provide compassionate, comprehensive mental health support — including therapy, medication management, and TMS — for people who are ready to reclaim their wellness. Located in West Jordan, UT we serve individuals seeking lasting healing and real support.