If you're struggling with your mental health, the NHS offers free support — and in many cases you can get help without seeing your GP first. This guide explains the main routes into NHS mental health care in England and what to expect along the way.
Where to start
There are three common starting points, depending on how you're feeling:
- NHS Talking Therapies — for common problems like anxiety, depression, stress, phobias, and OCD. You can refer yourself directly, without a GP.
- Your GP — a good first stop if you're unsure what help you need, or if you may need medication alongside therapy.
- Urgent help — if you're in crisis, NHS 111 (select the mental health option) is available 24/7, and 999 or A&E for an immediate emergency.
Self-referral to NHS Talking Therapies
You don't need to wait for a GP appointment. You can find your local service and refer yourself online, usually by filling in a short form about how you've been feeling.
Self-referral means you stay in control of when and how you ask for help — there's no need to explain yourself to a receptionist or wait weeks for a GP slot.
Talking to someone can help
If any of this lands close to home, talking it through with a therapist can help you separate what’s yours to carry from what isn’t.
What happens next
- Assessment call — a trained practitioner talks through what's going on and helps decide what type of support fits best.
- Matching — you might be offered guided self-help, a course of cognitive behavioural therapy (CBT), counselling, or another evidence-based therapy.
- Sessions — these may be one-to-one, in a group, by phone, or online, depending on your needs and preferences.
If the wait feels too long
NHS waiting times vary by area. While you wait, it's worth knowing that:
- Many services offer guided self-help you can start straight away.
- Charities like Mind and Samaritans (116 123) provide free support.
- Some people choose to see a private therapist in the meantime — UK Therapy Guide can help you find one who fits.
This article is for general information and is not a substitute for professional medical advice. If you are in immediate danger, call 999.
Ready to take the next step?
If any of this lands close to home, talking it through with a therapist can help you separate what’s yours to carry from what isn’t.
