A little support for the time before you know
When you’re waiting for news that matters, it can be hard to think about much else. Perhaps you’re waiting for medical results, news about work, or a decision that could change things for you. You may keep reaching for your phone or going over the possibilities. Other people carry on with their day, while part of yours seems to be on hold.
You don’t have to make yourself feel positive. Hope, worry, frustration and tiredness can all have a place. These suggestions are here to help you through the meantime. Take what fits; you don’t have to work through everything.
If you have little energy today: consider whether anything needs doing now, then choose one small thing that would help you through the next hour. That might be something to eat, a rest, or a message to someone you’d like to hear from.
Find out what happens next
Sometimes there is a useful step you can take: checking that a request arrived, asking when an update is expected, or finding out whether anything is still needed from you. This is different from trying to settle every possibility in your mind. 1
You could ask:
“Could you let me know when I should expect an update, and who to contact if I haven’t heard?”
You can ask for information in writing, an interpreter, or help making contact. If a delay is putting your housing, income or care at risk, explain that and ask what practical support or advice is available while you wait.
For medical results, ask the team who arranged the test how you will hear, who will explain the result and what happens next. Follow the advice they give you. 5
A little space between updates
Once you know how news will reach you, you may be able to stay available without watching for it all the time. For example, you might keep the sound on for an expected call while doing something else. Any arrangement needs to fit important deadlines, medical advice and your circumstances.
If you find yourself checking again when there is nothing new to learn, pause and notice what you need. Perhaps you want information; perhaps you need someone to understand how hard the waiting feels. More checking may not bring the certainty you’re looking for. 2, 3
You can leave a question unanswered for now and still care very much about the answer.
Make some room for yourself
Waiting can make ordinary things feel strangely difficult. Something familiar may give the day a little shape: making a simple meal, sitting outside if that’s possible, listening to music, or spending time with someone whose company feels comfortable. Food, rest and connection are worth making room for, even while the worry is still there. 4
Making space for yourself might also mean returning to an interest, learning something new, or working on a small project that feels enjoyable or meaningful. It can be worth setting aside a little time for something simply because it matters to you. 4, 6
We spend our lives in our own company, and feeling more comfortable with ourselves is something we can gently practise. We can begin by noticing what we enjoy, what matters to us and how we feel, with a little kindness. You might explore this with a therapist, or through conversations and time with people you trust. 6, 7
As we recognise our strengths and discover ways to work through difficult feelings, we can develop more confidence in ourselves. That may make anxiety and fear feel less overwhelming, even while the situation is still uncertain. You can find your own balance between time to yourself and time with others. 6, 7
There’s no need to fill every hour. Rest and quiet time count, too.
Some company can help
Talking with someone can be very helpful, even when neither of you can change what is happening. You might want to talk about the worry, or you might prefer some ordinary company. You can say what would feel welcome. 4
“I’m finding the waiting hard. Would you keep me company for a bit? I don’t really need advice.”
Or, if something practical would help:
“Could you sit with me while I make that call?”
Choose someone you feel safe with, and share only what you want to. If there isn’t someone you can turn to, a local listening service or a mental health professional may offer a place to talk. You can find support routes for different countries here.
When you need more help
If worry is making it hard to sleep, eat or manage daily life, or feels increasingly difficult to cope with, speak with a doctor or qualified mental health professional. You can ask for support while you are waiting; you don’t have to wait for the news first. 4
If you are waiting for medical care or results and symptoms get worse, or you develop new symptoms that concern you, contact your healthcare team promptly. Don’t put off getting medical advice until the expected update. 5
If you are in immediate danger, have a medical emergency or cannot keep yourself safe, contact your local emergency services now or go to the nearest emergency department.
Sources and further reading
Sources checked 4 November 2026. This is general information, not an individual assessment or treatment plan.
1. NHS, United Kingdom: Tackling your worries — practical problem-solving and worries that cannot presently be resolved.
2. Centre for Clinical Interventions, Australia: Accepting uncertainty — the limits of trying to achieve certainty through worry.
3. Anxiety Canada, hosted by Here to Help: Intolerance of uncertainty — uncertainty, worry and repeated checking.
4. National Institute of Mental Health, United States: I’m So Stressed Out! and Caring for Your Mental Health — everyday support, enjoyable activities, contact with helpful people and when to seek professional help.
5. NHS, United Kingdom: Blood tests: getting your results and University Hospital Southampton: Waiting well: what if something changes? — asking about results and seeking medical advice when symptoms or needs change. Local arrangements vary.
6. NHS, United Kingdom: 5 steps to mental wellbeing — interests, learning, confidence, a sense of purpose and supportive relationships.
7. Centre for Clinical Interventions, Australia: Tolerating distress — understanding difficult emotions and learning ways to respond to them.