Individual Therapists Online

If you're going through a really difficult moment right now, please know that help is available immediately — you don't have to wait, and you don't have to face it alone. Individual therapy is something we arrange with care and thought: it's a planned, regular form of support that builds gently over time, rather than a same-day response to a crisis ^[1]. When you need help urgently, there are faster routes designed for exactly that moment.

If you, or someone you care about, may be in immediate danger or life feels at risk, please call 999 or go straight to your nearest A&E. For urgent support that isn't a 999 emergency, you can call NHS 111 and choose the mental health option, or ask your GP for an urgent appointment — both can help you reach the right care quickly.

Reaching out in a crisis is never a step backwards, and these services aren't a replacement for therapy — think of them as a safe, steadying pair of hands to help you through the hardest hours. Once things feel a little calmer, they can gently point you towards ongoing support, including individual therapy, so you're not left to work out the next step on your own.

When you feel ready to take that next step, we're here to walk alongside you. It starts with a free, no-pressure call — a chance for us to understand what you've been going through and to match you with a trusted, personally vetted therapist who genuinely fits your needs, so the support you find carries you well beyond the difficult moment. This page is here for information and reassurance, and isn't a substitute for professional or medical advice.

Taking the first step can feel daunting, but reaching NHS talking therapies is often more straightforward than you might expect. In England, you can refer yourself directly to NHS Talking Therapies for anxiety and depression — you don't need a formal diagnosis, and you don't have to go through your GP first ^[2]. You can search online for your local service by postcode or GP surgery name and complete a short referral form yourself, at whatever pace feels comfortable.

Going through your GP is just as valid, and for some people it feels more reassuring. Your GP can make the referral for you, talk through what's troubling you, and consider whether other support might help alongside therapy. How you access NHS support can differ depending on where you live in the UK, so if you're in Scotland, Wales, Northern Ireland or the Channel Islands, it's worth asking your GP or local NHS service about the route in your area — in many places, a GP referral is the usual way in ^[2].

Whichever route you take, the NHS arranges talking therapies as "stepped care": lower-intensity options such as guided self-help are often offered first, with one-to-one, higher-intensity individual therapy provided where your needs are greater ^[3][1]. After you refer, you'll usually have a short assessment — sometimes including a few questionnaires — so the service can understand what you're going through and match you with the right level of support ^[2]. Please don't think of this as a test to pass; it's simply how the service tailors care to you.

Waiting times can vary from area to area, and it's completely understandable if that feels frustrating when you're ready to make progress. And whichever path you choose, you don't have to navigate it alone — if you'd like a hand, we offer a free, no-pressure call to talk through what you're looking for and connect you with a therapist who's right for you.

If you're thinking about therapy but aren't quite ready to take that step — or you'd simply like to start doing something today — self-help can be a genuinely useful place to begin. In fact, it's woven into how mental health care is organised in the UK. For milder low mood, NICE guidance recommends starting with lower-intensity, self-help-based support — such as guided self-help, computerised CBT and structured physical activity — before moving on to individual therapy where it's needed ^[4]. The same stepped approach applies to anxiety, where the suggested starting point is self-help and psychoeducation, stepping up to individual therapy for those with greater difficulty or whose symptoms don't ease ^[5][3].

Many free, reputable resources teach the very techniques a therapist might use with you: noticing and gently reframing unhelpful thoughts, managing worry, planning small and rewarding activities, and breaking overwhelming problems into manageable steps. Digital and computerised versions of CBT have been studied closely, and the evidence suggests they can be genuinely effective and acceptable for anxiety and depression — a legitimate option in their own right, rather than a lesser substitute ^[6]. Journalling, keeping a gentle routine around sleep and movement, and working through a self-guided workbook can all support your wellbeing and help you feel a little more in control.

It's worth being honest, though: self-help is a supportive starting point, not a replacement for tailored, individual therapy — and that's completely okay. NICE points towards individual therapy as the recommended next step when symptoms are more marked, more persistent, or don't improve with self-help alone ^[3][4]. If you've tried self-help and feel ready for something more personal, this is exactly where we can help — starting with a free, no-pressure call to understand what you're looking for, then carefully matching you with a qualified therapist we've personally interviewed and trust, so you're never left navigating the journey on your own.

This page is here to guide and inform you, not to replace advice from a professional who can get to know you and your circumstances.

If you're weighing up individual therapy, you may have come across a confusing list of names — CBT, counselling, IPT and more — and wondered which one is "right" for you. Please don't worry: all talking therapies share the same aim of helping you understand what you're going through and find ways forward, and you don't have to work that out alone. Here's a warm, plain-English guide to three of the most common one-to-one approaches, so the choice feels a little less daunting.

Cognitive behavioural therapy (CBT) is structured and focused on the present. It gently explores the links between your thoughts, feelings, behaviours and physical sensations, and often includes small things to try between sessions so new skills become part of everyday life. It's one of the most researched talking therapies, with a strong evidence base for depression ^[7], and NICE recommends individual CBT as a first-line treatment for conditions such as generalised anxiety disorder — usually over around 12 to 15 weekly sessions ^[5] — and social anxiety ^[8].

Counselling — which often takes a gentle, person-centred approach — offers a calm, non-judgemental space to talk things through at your own pace. It tends to focus on emotional understanding and support around difficult life events, such as bereavement or a relationship breakdown, rather than on structured techniques. Interpersonal therapy (IPT) works with the connection between how you feel and what's happening in your relationships — things like grief, changing roles, or disagreements with people close to you — and is usually offered over a set number of sessions.

So which is best? Reassuringly, research comparing different talking therapies has found they tend to produce broadly similar benefits on average ^[9] — and one of the most consistent ingredients of a good outcome is simply the strength of the relationship between you and your therapist ^[10]. That's exactly why we take such care to match you thoughtfully — starting with a free, no-pressure call to really understand what you're looking for — rather than leaving it to an algorithm.

If the idea of arranging therapy feels like one more thing to worry about, take a breath — in England, the NHS offers free talking therapies (once known as IAPT), and in most cases you can refer yourself without needing to see your GP first ^[1]. You can find your local service through the NHS online service-finder, and self-referral is usually open to anyone aged 18 or over, with some services welcoming people from 16 ^[1]. It's a gentle, low-pressure first step, and you don't need to have everything worked out before you take it.

Once you're referred, you'll usually be offered a short assessment — often a phone or video call — to understand what you're going through and guide you towards the right kind of support ^[1]. From there, sessions can be delivered face-to-face, by video, by phone, or through a therapist-supported online course such as SilverCloud, so you can choose what feels most comfortable for you ^[1][2].

For some difficulties — including eating disorders, bipolar disorder, a personality disorder, psychosis or challenges with substance use — the usual route is a referral through your GP rather than referring yourself ^[1]. Your GP is always a caring place to start if you're unsure which path fits: there's no wrong door, and they can talk things through and point you towards the right service.

One important note: NHS Talking Therapies are not an emergency service ^[1]. And if NHS waiting times feel too long, or you'd simply prefer a warmer, more personal introduction, we're here alongside you as well: with a free matching call, real people — never algorithms — take the time to understand you and connect you with a trusted therapist who genuinely fits.

If the NHS is your first step, it can help to know what the assessment actually involves — because the unknown is often the most anxiety-inducing part. In England, NHS Talking Therapies is usually something you can refer yourself to, and the first appointment is typically a warm conversation rather than a test. It's increasingly offered by phone or video and usually lasts around 30 to 60 minutes ^[1]. You'll often be asked to fill in short, standard questionnaires — such as the PHQ-9 and GAD-7 — which simply help the service understand how you've been feeling and what kind of support might suit you best ^[1].

From there, you might be offered face-to-face sessions, video or phone appointments, or a therapist-supported online course such as SilverCloud ^[1][2]. NHS access targets aim for most people (around 75%) to begin treatment within six weeks, and almost everyone (95%) within eighteen weeks ^[1] — though waiting times do vary from area to area, and the wait can feel long when you're already struggling.

While you wait, please be gentle with yourself. Small, steady routines — rest, gentle movement, staying connected to people you trust, and keeping your GP updated if things change — can all help you feel a little more grounded.

You also don't have to sit with the wait alone. If you'd like support sooner, a free matching call is the gentlest place to begin — real people, not algorithms, taking the time to understand you and personally match you with a trusted, carefully vetted therapist for online therapy that's tailored to you. That way you can start your journey at a pace that feels right, whether that's alongside your NHS referral or while you weigh up what's best for you. Whatever you choose, taking this step is something to feel quietly proud of.

If you're employed, one of the quickest routes to support may already be sitting quietly in your benefits package. Many UK employers offer an Employee Assistance Programme, or EAP — a service that gives staff free, confidential access to counselling and practical support, arranged and paid for by your employer but delivered by an independent provider. You usually don't need to go through your manager or explain yourself; you simply contact the provider directly, often through a phone line or website that's open around the clock.

An EAP is there to help with whatever is weighing on you — stress, anxiety, low mood, a bereavement, relationship worries, money pressures or difficulties at work. Most programmes offer a short series of confidential counselling sessions, frequently delivered online or by phone so you can talk from wherever feels safe and private. What you share with your counsellor stays between the two of you; your employer isn't told what you discuss. Because the details — how many sessions you're offered, who provides them, and what else is included — vary from one workplace to another, it's worth checking your staff handbook or quietly asking HR.

Because EAP counselling is so often delivered remotely, it helps to know that this way of working is well supported by research. Guided online CBT has been found to work about as well as face-to-face therapy ^[3], and people tend to build just as strong and trusting a relationship with their therapist over video as they would in the same room ^[4]. So if online or phone sessions feel like a compromise, please be reassured — for many people, they're every bit as effective ^[3].

An EAP can be a warm and welcome first step, though it's usually intended for shorter-term support. If you'd like to keep going with your journey, work with the same person over a longer period, or be matched with a therapist who truly understands what you're going through, that's where we come in. We'll listen first on a free matching call — real people, not algorithms — and then connect you, carefully, with a trusted therapist we've personally vetted.

If you're studying — at college, sixth form or university — some of the most accessible support may be closer than you think. Many colleges, sixth forms and universities have a student wellbeing or counselling service that offers free or low-cost help to anyone who's enrolled, so cost doesn't have to stand between you and taking that first step. It's a warm, low-pressure place to begin your journey, especially if therapy still feels like a big or unfamiliar decision.

More and more of these services now offer sessions online or by phone, as well as face-to-face. That can make support far easier to weave around lectures, placements, exam pressure or living away from home for the first time. It mirrors the wider NHS approach, where talking therapies can be delivered by video, by phone, or through a therapist-supported online course ^[1] — and wherever your sessions happen, they should take place through a secure, encrypted platform, with a private space where you won't be overheard ^[5].

You usually won't need a GP referral to get started — most services let you refer yourself through your student support or wellbeing pages. What's on offer varies from one place to another: some provide a set number of counselling sessions, while others run workshops, drop-ins or guided online programmes. If what you're going through feels more complex, or you'd benefit from longer-term support, the team can gently point you toward NHS or specialist services.

Student counselling is a lovely starting point, but it isn't the only door open to you. If your course is ending, waiting times are long, or the fit simply isn't right, we can match you with a trusted, qualified therapist who genuinely suits you — a real person, not an algorithm, whom we've personally interviewed, so you can feel reassured from the very first conversation. It begins with a free matching call, with no pressure to commit.

If cost feels like a barrier right now, please know that some of the warmest, most trusted support in the UK is completely free. Mental health charities exist to help people exactly where you are — unsure, a little anxious, and simply looking for a kind first step. Many offer information, listening services, online communities and, in some areas, free or low-cost talking support, so it's well worth seeing what's available before you assume therapy is out of reach.

Your local Mind is often a lovely place to begin. In many areas these branches run their own services, shaped around the needs of their community — from wellbeing groups to one-to-one support. Because what's on offer can vary so much from place to place, it's worth looking up your nearest branch to see how they might be able to help.

If you're not sure where to turn, a directory like Hub of Hope can gently point the way. It's designed to bring together mental health services near you — national charities, local groups and community organisations — so you can see what support might be available in one place. A tool like this can make a daunting search feel a little more manageable, and remind you that you're far from alone in looking.

Charity support can be a wonderful starting point, and for many people it's exactly enough. If you'd like something more personal, though, we'd love to help you find it — every therapist we recommend is personally vetted and interviewed by our founder, so you're matched by real people who've actually met them, never by an algorithm. There's even a free matching call to talk through what you're hoping to work on before you commit to anything, so whenever you feel ready for that next step on your journey, you won't be taking it alone.

Starting online therapy from your own home can feel like a relief — no waiting room, no journey across town, just you and your therapist in a space where you already feel at ease. Whether you meet by video, by phone, or through a therapist-supported online course, the care itself is the same, and the NHS and UK therapists offer all of these formats as genuine, equal ways of working together ^[1]. Many people worry the connection won't feel as real through a screen, but research finds no meaningful difference in the therapeutic bond between online and in-person sessions ^[4]. You can absolutely build a warm, trusting relationship this way.

A little preparation helps you settle in. Find a private, quiet spot where you won't be interrupted, test your camera and microphone beforehand, and have your session link or phone number ready ^[5]. Wearing headphones can protect your privacy and help you feel more contained, and it's worth switching off any smart speakers or listening devices in the room ^[6]. It's also sensible to agree with your therapist in advance what you'll both do if the connection drops — usually a quick call back — so a wobbly signal never derails your time together ^[6].

Your first session is often simply about getting to know one another. Your therapist may check your contact details, including a GP or emergency contact, so they can support you safely if you ever need more help ^[5]. They'll usually explain how confidentiality works, and the same clear limits apply online as they would in a room: what you share stays private unless there's a serious risk of harm to you or someone else, a risk to a child or vulnerable adult, or a legal duty to share ^[7]. From there, you and your therapist shape a tailored plan together, at a pace that feels right for you.

One gentle reminder: online and phone therapy isn't a crisis service.

UK Therapy Guide is not a crisis service and we can’t help in an emergency. If you need support right now, call Samaritans free on 116 123, any time of day or night. If you or someone else is in immediate danger, call 999.

When you’re ready to look for ongoing therapy rather than urgent help, our free placement call matches you with a personally vetted therapist — real people, not an algorithm.

Perhaps your biggest worry about online therapy is whether you can truly connect with someone through a screen or over the phone. It's a completely understandable concern — and the reassuring news is that a warm, trusting bond really can form remotely. When researchers compared the therapeutic alliance in video sessions with traditional face-to-face work, they found no significant difference in how strongly clients or therapists rated that connection ^[4]. A wider review reached the same conclusion, while noting that skilled therapists simply put a little more deliberate effort into building rapport at a distance ^[8].

So how do they do it? At the heart of every good therapeutic relationship is a sense of partnership — feeling genuinely understood, agreeing together on your goals, and being clear on how you'll get there ^[9]. A therapist experienced in remote work brings this to life with small, intentional touches: looking towards the camera so it feels like eye contact, keeping their expression warm and open, gently explaining when they pause to make a note, and allowing for the tiny delays that come with a video call ^[10]. On the phone, where there are no visual cues at all, they attune closely to your tone and pace and use more spoken encouragement — the quiet reflections and reassurances that let you know they're right there with you ^[11][12].

Good therapists also build safety into the very structure of your sessions. Those trained specifically in online and phone therapy agree the practical details with you in advance — where you'll each be, what happens if the connection drops, and, importantly, how you'll be supported if things ever feel overwhelming ^[13]. They'll also set gentle, clear boundaries around contact between sessions, so you always know what to expect ^[14]. This matters because the bond you form early on genuinely shapes your progress — research shows the strength of that alliance partway through therapy can predict how well it works for you ^[15].

This is exactly where we come in — with real people, not an algorithm. It starts with a free matching call, so we can really understand what you're looking for, and every therapist we then connect you with has been personally interviewed by our founder. That way, you're never left guessing whether someone will feel right for you — we've already had that conversation on your behalf.

If you're wondering whether therapy over video or phone could genuinely help with what you're going through, the encouraging news is that for many common difficulties it works really well. The evidence is strongest for anxiety and depression: guided, therapist-supported CBT delivered online has been found to produce results comparable to sitting in the same room as your therapist ^[3]. In fact, NICE — the body that reviews treatments for the NHS — now recommends a range of digitally delivered therapies for less severe to moderate depression, generalised anxiety, panic disorder, social anxiety, PTSD and body dysmorphic disorder ^[16].

You might understandably wonder whether something is lost when you're not physically together. Reassuringly, when NHS Talking Therapies services in England compared remote and face-to-face sessions, they found no meaningful difference in how well people did overall ^[17] — and research shows the warm, trusting connection between you and your therapist can be every bit as strong over video as in person ^[4]. NHS Talking Therapies in England are offered by phone, by video, face-to-face, or through a therapist-supported online course, so this is very much a recognised, mainstream way to get support ^[1].

Online and phone therapy isn't the right fit for everything, and it's important to be honest about that. For more severe or complex experiences — such as psychosis, unstable bipolar disorder, severe depression, or times when you may be at risk of harming yourself — remote therapy on its own is generally not recommended, and specialist, in-person care should always remain available to you ^[18]. If you're in crisis or worried about your safety right now, please don't wait: contact your GP, or call Samaritans free, day or night, on 116 123.

Whatever you're carrying, you don't have to work out on your own whether online or phone therapy is right for you. When you feel ready, we'll talk it through together on a free matching call and carefully connect you with a trusted, qualified therapist who genuinely suits your needs — chosen by real people who've taken the time to understand you, never by an algorithm. Think of this page as a warm, honest starting point, here to inform and reassure you rather than to replace personalised, professional advice.