Your therapist has their own life, too. And that means, at some point they’ll likely take time off from work for things like summer vacations, medical leave, parental leave, or other reasons.

Therapists need time off like anyone else, says licensed psychologist J. Kim Penberthy, PhD, a professor of psychiatry and neurobehavioral sciences at the University of Virginia (UVA) and associate director of the UVA Health Clinician Wellness Program in Charlottesville.

But, for clients who rely on those regularly scheduled appointments, it can be hard to picture facing a week (or longer) without that support, Dr. Penberthy says. Whether you're in therapy for general mental health or for a condition like depression, anxiety, or bipolar disorder, it’s common to feel dismayed, anxious, concerned, nervous, or worried that your mental health will worsen while your therapist is gone, she adds.

But remember, your therapist cares about your well-being, and it’s part of their job to look out for you when it comes to getting the emotional support you need. And therapists have a professional and ethical duty to make sure you’ll have the care you need in their absence. That’s something your therapist knows thanks to their training, since accredited certification programs for psychologists, counselors, and social workers are all required to teach these types of professional ethical responsibilities.

If you still have concerns about your therapist being away, here are nine practical strategies you and your therapist can use to avoid a lapse in your mental health care if your provider is taking time off.

1. Tell Your Therapist How You Feel About Their Upcoming Absence

Talk to them about any emotions that come up for you related to their upcoming absence, suggests Penberthy.

It’s normal for a therapist’s absence to remind you of negative memories when someone you trusted left you or even betrayed you, says Penberthy. Because of those memories, you might fear your therapist won’t return or is just trying to get rid of you, she explains.

If you don’t share these worries with them, you run the risk of getting stuck in an echo chamber in your head, Penberthy says. But if you talk it out, your therapist can give you a reassuring reality check about their absence and help you process your feelings about it. Plus, the experience gives you an opportunity to practice what it’s like to be in a trusting relationship and see how things can go differently for you this time than they have previously, she says.

2. Make a Plan for Your Care Together With Your Therapist 

Well before the time they’re planning to be away, your therapist should talk with you about how you’ll deal with gaps in therapy, says Penberthy. It’s never too early — Penberthy recommends discussing a plan during the getting-to-know-you phase at the beginning of therapy.

A helpful plan should cover whether your therapist is open to phone calls or emails while they’re away, how to handle an emergency, and whether another provider will be available to work with you in the meantime. “It's so important to make it very, very clear,” says Penberthy.

3. Get Connected With a Backup Therapist 

Ask your therapist to connect you with a provider you can see in the interim or contact in an emergency. Some therapists may offer this proactively, but if yours doesn’t, know that it’s appropriate to request the contact information of a fill-in.

Having a specific name and contact information can lessen the negative or apprehensive emotions that come up for people whose therapist will be away, says Durriya A. Meer, PsyD, a licensed psychologist and director of Counseling and Psychiatric Service (CAPS) at Georgetown University in Washington, DC.

This can be particularly important for people with a history of serious mental health conditions like depression, anxiety, or bipolar disorder, who need consistent long-term mental health care, says Dr. Meer. Missing therapy sessions can cause their symptoms to come back, even if they feel well, according to Mayo Clinic.

It’s also important for members of marginalized groups with specific care needs, Meer adds. For instance, a South Asian person who is coming out as gay will need a therapist who is culturally competent and LGBTQ+-affirming, which may require extra effort due to the stigma of seeking therapy or being gay in their community of origin, she says.

Don’t hesitate to ask for what you need from a referral — you could even ask for another name if you don’t feel the first option will be a good fit for you — Meer says. Just like a primary care doctor must take into account a patient’s medical conditions before issuing a prescription, a fill-in therapist should be someone who is able to properly care for you and your unique needs. If you don’t feel like you can ask questions or speak openly about yourself with a backup provider, that’s not a good sign. “If I were a client, I would hesitate to continue working with that therapist,” she says.

4. Review Tools for Coping With Stressors That Come Up While Your Therapist Is Away

Make a game plan with your therapist for how you’ll handle your usual stressors, as well as any new ones you anticipate might come up while your therapist is unavailable.

Your plan can include skills you’ve already learned in therapy, going for a walk to take your mind off things, or calling a supportive friend, for instance, says Penberthy. It’s also okay to go easy on yourself and wait until your therapist is back to work out something you’re struggling with, like how you’ll handle a difficult conversation or make a tough decision, she says.

5. Plan How You’ll Handle Emergencies

Personal crises don’t take time off, unfortunately, and you may have to deal with unforeseen issues while your therapist is away, like the death of a beloved pet or the end of an important relationship, says Penberthy. That’s why it can help to anticipate what you’ll do in an extraordinary situation by making a safety plan, says Penberthy. Safety plans allow you to have clear steps to follow when you are in crisis or feel suicidal, according to Kaiser Permanente. You can work with your therapist to create one in advance of their absence. You could also consider using a free online safety planning resource, such as My Safety Plan from the mental health nonprofit Vibrant Emotional Health.

Safety plans generally include DIY coping strategies, as well as who you’ll turn to for support in an emergency. As part of yours, you and your therapist can clarify in advance whether you’ll be able to reach them in an emergency, says Penberthy. Sometimes off-duty therapists might be open to a phone call during an urgent situation, while other times they might be truly unreachable in a remote location in the middle of the ocean, she says. If you won’t be able to contact your usual therapist in an emergency, be sure to include the contact info for your fill-in provider in your safety plan.

If you have a history of severe mental health symptoms or might be at risk of harming yourself or others, you can always call or text the national 988 Suicide and Crisis Lifeline or a local crisis number for additional support, adds Meer. And if you feel urgently unsafe or in danger, go to the emergency room, says Penberthy.

6. Go Back to the Basics of Self-Care

You can really do a lot of good for yourself if you stick to the basics, says Penberthy. That means trying to get seven or eight hours of sleep, getting a bit of exercise, staying away from drug and alcohol abuse, spending time in nature, and eating normally — all of which can help promote mental stability. Sometimes, falling off track in these areas can make you more vulnerable to stress or worry, says Penberthy.

7. Supplement Your Usual Treatment With App-Based Support

During a break from therapy, consider leaning on emotional wellness apps, suggests Meer. Mindfulness apps, in particular, are great tools, she says. Many of them include guided meditations, yoga, and other structured support.

Meer often encourages her clients to explore the options and see if there’s an app that works for them. To find a reputable app, consider starting your search through your insurance provider or employer for any apps they may provide you free of charge. For example, Meer says, her clients have access to the Calm app for free through their university.

At the same time, don’t let apps become another stressor, Meer warns — it’s no good if you feel like you’re not meditating properly and get frustrated, for instance. “We want to make sure that these resources help you rather than cause more stress,” she notes.

8. Practice Skills You’ve Learned in Therapy to Cope With Their Leave

A pause in treatment is a great time to practice the mental health skills you’ve already learned in therapy. Although it can be overwhelming to think of applying these lessons while your therapist is away, Meer points out that therapy is typically just an hour once every week or two — you’re already doing most of the work on your own outside of therapy.

9. Write Down How Everything Goes While They’re Away

While your therapist is gone, write down anything that comes up for you that’s difficult or overwhelming. You can note what happened, what triggered it, how you felt about it, what you did about it, and whether that was helpful, says Penberthy.

This has two key benefits, Penberthy says. Research suggests that writing things down can help you feel better in the moment. Plus, as a practical matter, having those feelings written down allows you to jump right back into doing important work and reflect on them with your therapist when they return.