Not everyone has access to a therapist, and even if you do, there might be times you can’t get the help you need exactly when you need it.
That doesn’t mean you have to sit in your feelings with no support. There are things you can do that don’t replace therapy, but can help you manage your emotions, feel more grounded, and make the hard moments a little less overwhelming. These tools are there to hold you together when everything else feels like too much.
1. Voice note journaling
If writing isn’t your thing, talking out loud, even just into your phone, can help you process what’s going on in your head. Just hit record and speak freely, no filter. You might be surprised by what surfaces when you give yourself permission to ramble. You’re not looking for answers here; you’re releasing thoughts that otherwise stay stuck. Hearing yourself talk can create distance from the chaos, and sometimes that’s all it takes to feel a little lighter.
2. Naming your emotions in real time
When everything feels jumbled, just naming the emotion can bring some clarity. Saying, “I feel angry,” or “This is fear,” helps your brain process what’s happening instead of spiralling in confusion. It doesn’t fix the feeling, but it gives it shape. Once it’s named, you can start figuring out what to do with it, and that move from chaos to awareness matters more than it seems.
3. Doing a sensory reset
Sometimes your nervous system just needs a break. A hot shower, a cold drink, your favourite scent, or even rubbing your feet against the floor can remind your body that you’re here, safe, and okay in this moment. That kind of reset doesn’t take much time, but it pulls you out of your head and back into the present. It’s not a full solution, but it’s often enough to interrupt a spiral before it takes over.
4. Using emotion wheels or feeling charts
If you struggle to explain how you feel, visual tools like emotion wheels can help. They give you language you might not think of on your own, and sometimes just finding the right word can help you feel more in control. These tools are free, simple, and surprisingly grounding. When emotions feel vague and overwhelming, having the words laid out in front of you gives structure to something that usually feels all over the place.
5. Setting boundaries with the people around you
One of the hardest things about struggling without a therapist is feeling like you have to perform for other people. Setting boundaries — like saying no, stepping back from draining conversations, or taking time offline — protects your energy. It’s okay if your boundaries disappoint people. You’re allowed to choose what’s manageable for you, especially when you’re running low. Protecting your peace is part of getting through the tough days.
6. Reaching out to one safe person
You don’t need a dozen people to lean on — sometimes one person who listens without fixing is enough. Whether it’s a friend, partner, or sibling, sharing even one sentence like “I’m not okay today” can break the silence. Support doesn’t have to be deep or dramatic. Sometimes just being reminded that you’re not doing this completely alone makes a world of difference.
7. Scheduling a daily check-in with yourself
Therapists often check in weekly, but you can do it with yourself more often. Set a reminder once a day to ask, “How am I feeling?” and “What do I need right now?” Keep it low-pressure. No need for big revelations. That small moment of self-awareness keeps you from drifting too far from yourself. Even if nothing changes, showing up for yourself consistently builds emotional trust, and that trust is powerful.
8. Using guided journaling prompts
When free-writing feels overwhelming, guided prompts give you a place to start. There are plenty online focused on anxiety, grief, anger, or feeling stuck, and following them can help you get out of your own head. It’s like having a quiet conversation with yourself. You don’t need to be good at writing — just honest. You’ll often end up uncovering things you didn’t even know you were holding onto.
9. Moving your body in a way that meets your mood
You don’t have to run a 5K or do yoga to feel better. Just move however your body wants to move — stretch, shake out your arms, dance around your room, or go for a slow walk. Emotions don’t just live in your head; they settle into your body. Moving helps shift that energy so you don’t feel as stuck or frozen. It’s not about fitness — it’s about release.
10. Listening to voices that help you feel understood
Podcasts, audiobooks, or even old voice messages from someone you trust can help you feel less alone. Sometimes hearing someone put words to what you’re going through helps you name it for yourself. It doesn’t replace connection, but it offers a sense of “me too” when you’re spiralling in isolation. Just being reminded that other people have felt what you’re feeling is sometimes the most healing thing of all.
11. Creating a “soothing kit” for rough days
Fill a box, bag, or drawer with things that help when you’re struggling — a favourite snack, a calming playlist, soft socks, written reminders from past-you, a notebook, or anything that brings even a little relief. When you’re in a bad place, it’s hard to think clearly. Having comfort already gathered in one spot gives you something to reach for when your mind feels foggy and your body’s overwhelmed.
12. Giving yourself permission to do nothing
When you’re not in therapy, there’s a temptation to fill the space with constant “healing” work. However, sometimes, what you need most is to stop. To let yourself rest, breathe, or stare at the ceiling without trying to be productive about your pain. You don’t always have to be fixing yourself. Some days, doing nothing is the most healing thing you can do, especially when your nervous system is overloaded from just getting through the day.
13. Remembering that not having support right now doesn’t mean you’re beyond help
It’s easy to believe that if you don’t have a therapist, you’re doomed to stay stuck, but that’s not true. You’re still capable of growth, reflection, and healing, even in the in-between spaces. This season might be hard, but it’s not your forever. You’re allowed to take care of yourself imperfectly. You’re allowed to use what you have, even if it’s not ideal. The work you do now still counts, and you’re not as alone in it as you feel.
