When Your Therapist Is Out of Town: What You Can Do

When your regular therapist goes away on vacation, sabbatical, or travel, it can feel unsettling. You might worry about not having your safe space, losing momentum, or being left without support during a difficult moment. But this gap can also be an opportunity to build resilience, lean on your supports, and strengthen coping strategies.

Below is a Q&A guide to help you through this period.

Q1: Is it okay to feel anxious or unsettled when your therapist is unavailable?

A: Yes, that reaction is completely natural. Therapy often becomes a steady anchor in your life. Losing that anchor, even temporarily, can bring up worry, fear, or feelings of abandonment. Recognizing those feelings is healthy, and naming them (for example, “I’m anxious without my usual support”) is a great first step.

Many therapists anticipate this and plan ahead. It’s always a good idea to talk about what to do during their absence before they leave.

Q2: What should I do when I learn my therapist will be away?

A: Here’s a quick checklist:

1. Ask for a backup plan.
   Many therapists have a colleague or another clinician who can be contacted during their absence. Ask for that person’s contact information and find out what counts as urgent versus non urgent.

2. Schedule a wrap up session before they go.
   Use that final session to identify what stressors may come up and practice coping strategies.

3. Create a crisis list.
   Write down emergency contacts, helpful friends, coping tools, and reminders of when to reach out for help.

4. Keep your therapy routine.
   If your therapy time slot is part of your weekly structure, use it for journaling, meditation, or a self check in.

Q3: How do I handle emotions or setbacks while therapy is paused?

A: Start by using what you’ve already learned in therapy. Practice your tools: deep breathing, grounding, thought logs, and self soothing. Write about what comes up, reach out to supportive friends or family, and keep yourself connected to healthy routines.

You can also try short “micro check ins” each day by asking yourself, “How am I feeling? What do I need right now?” This simple awareness helps you stay grounded.

If the break is long, you can consider meeting a temporary provider or scheduling a brief telehealth session for extra support.

Q4: What if something serious happens?

A: It helps to know what counts as a true emergency versus something that can wait until your therapist returns.

Emergencies or crisis signs include suicidal thoughts, self harm urges, significant changes in functioning, or danger to yourself or others.

High distress but not immediate danger might look like intense anxiety, crying spells, or sleeplessness without intent or immediate risk.

Here are some Florida resources to use if things escalate:

• Call or text 988 for the Suicide and Crisis Lifeline, available 24/7.

• Florida Mental Health Hotline: 1 866 903 3787

• Florida Warm Line: (800) 945 1355 for emotional support

• NAMI Florida: Visit namiflorida.org for support groups and referrals

• Mobile Response Teams: Available in many counties for in person crisis help

• 911: For life threatening emergencies, ask for a mental health response

You can also look up your county’s local crisis center for walk in or mobile support.

Q5: Can I see another therapist temporarily or use Telehealth?

A: Yes. Ask your therapist if they recommend a colleague or covering clinician. If you use a short term therapist, let them know you plan to return to your regular therapist. Many online therapy platforms also offer short term sessions for extra support.

Q6: How do I restart when my therapist comes back?

A: Bring your notes or journal entries to your next session. Talk about what came up while they were away, how you coped, and what you learned about yourself. This can help you strengthen your progress and adjust your goals moving forward.

Q7: What if their absence triggers old wounds like abandonment or trust issues?

A: That is very common. The absence may stir up feelings you’ve already been working through. Notice those emotions and use them as material for your next session. Remember that your therapist’s break isn’t personal. It’s part of maintaining healthy boundaries and ensuring they can continue providing the best care possible.

Florida Resource List

Final Thoughts

Your therapist’s time away doesn’t mean you are alone. It’s a chance to practice independence, strengthen your coping tools, and see how much progress you’ve already made. With planning, structure, and support, you can stay grounded and even grow through the process.