Free NHS mental health support: you can refer yourself, no GP needed

If you have felt anxious, low or unable to cope for a while, England has free NHS mental health support — NHS Talking Therapies. Its great convenience is that you can refer yourself, without waiting for a doctor's referral. Here is who it is for and how to access it.

What is the service?

NHS Talking Therapies is free help for adults with anxiety and depression and a range of related problems. Unlike paying for private therapy, there is nothing to pay. Help is given by trained practitioners, and the format is matched to your situation.

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Who is it for?

It helps with low mood, constant worry, depression (including postnatal), anxiety (including social anxiety and panic attacks), phobias, obsessive compulsive disorder (OCD), post-traumatic stress, and coping with life alongside long-term conditions such as irritable bowel syndrome or chronic pain. Importantly, you do not need a diagnosed condition — it is enough that you are struggling.

Is it true you do not need a GP referral?

Yes. For many problems, such as anxiety and depression, you can refer yourself without speaking to a GP first. You just need to be registered with a GP surgery and be 18 or over (16 or over in some areas). For under-18s there is a separate route for children and young people.

What types of help are offered?

It may be guided self-help (based on cognitive behavioural therapy, often offered first), cognitive behavioural therapy (CBT — a method that teaches you to respond differently to thoughts and situations), counselling, couples therapy and other approaches. Sessions can be in person, by video or phone, as an online course, one-to-one or in a group — the option depends on your needs and what is available locally.

When is a GP still needed?

Some conditions usually need a GP referral and a separate route — for example eating disorders, bipolar disorder, psychosis, and drug or alcohol problems. If you are unsure whether self-referral suits you, simply ask your GP, who can advise on local options.

How to refer yourself

Find your local service by searching "NHS talking therapies" on the NHS website and apply online. If you are struggling right now and need urgent support, do not wait for an appointment: in a crisis call 111 or seek urgent help. But if you have carried anxiety or low mood for a long time, self-referring to Talking Therapies is a simple first step that is free and asks you to prove nothing to anyone.