Therapy Mini: How Do I Counsel Myself When I Don’t Have Time for Counselling?
When life is full of caring, appointments, symptoms, or survival, emotional support often becomes another thing you don’t have time for.
But there are ways to soothe yourself in the moments you do have.
The reality no one talks about
Many carers and people living with chronic illness know they need emotional support, but between appointments, fatigue, responsibilities and the daily grind, there’s barely time to breathe, let alone book therapy. When you’re overwhelmed or burnt out, the idea of “self-care” feels unrealistic, and yet, without small moments of emotional tending, the pressure builds until you feel like you’re running on fumes. Counselling yourself isn’t about replacing therapy; it’s about giving yourself tiny pockets of compassion when life doesn’t allow anything bigger.
Why you need support... especially when you have no time
When you’re constantly giving or surviving, your needs get pushed to the bottom of the list.
But your system still needs somewhere to put all the:
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fear
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tension
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frustration
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guilt
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grief
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overwhelm
Without small outlets, these feelings turn into exhaustion, irritability, anxiety, detachment, or shutdown.
Counselling yourself is about creating micro-moments of care, so you don’t have to collapse to realise you matter too.
How to counsel yourself when time is scarce
These aren’t big, time-consuming practices; they’re small, doable shifts that help you feel held, even on the busiest or hardest days.
1. Ask yourself one question a day
Not a deep one, just:
“How am I, really?”
If you can name it, you can navigate it.
That tiny check-in can stop overwhelm from snowballing.
2. Give your feelings a 60-second permission slip
One minute.
No judgment, no fixing.
Just letting the feeling exist without swallowing it down.
It might be anger.
It might be sadness.
It might be total numbness.
Whatever it is, it’s valid.
3. Keep a “brain dump” note on your phone
When your mind is overloaded, jot down the thoughts instead of carrying them.
It reduces mental noise and helps you breathe again.
4. Use “micro-boundaries”
Instead of big changes, try:
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“I’ll reply later.”
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“I can do one thing, not three.”
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“I need a moment.”
Tiny boundaries preserve the little energy you have.
5. Let one person in... just a little
Not a full conversation, not everything you’re carrying.
Just one sentence:
“Today’s been a lot.”
“I’m struggling a bit.”
“I’m tired.”
Connection is medicine, even in small doses.
A Moment to Breathe
Take a gentle breath in.
Let your shoulders drop as you exhale.
Ask yourself:
What is one tiny thing I can offer myself today... not to fix my life, but to soften the day?
That small act counts... and it’s enough!
Closing — An invitation
You don’t need huge chunks of time to care for yourself.
You just need small moments of honesty, compassion, and space - and when you do have time, even a little, therapy can be the place you finally get to put the load down.
If something in this post resonated and you’d like to explore counselling with me, you can get in touch through my contact form here. I’d love to hear from you.
For Every Story | Therapy Mini Series
Therapy Minis are bite-sized blogs by Simone Bell of Simone Bell Counselling. Each post takes an honest look at the thoughts, feelings, and everyday experiences that shape us - because every story matters, including yours.