Talking therapies can help with common problems such as anxiety, low mood, stress and worry. In England, adults can usually refer themselves without seeing a GP first. This guide explains the practical steps; if you are in crisis or your life is at risk, call 999 or use the urgent support routes below.
Step by step
Check where you live and your age
NHS Talking Therapies is the service in England for adults. Services in Scotland, Wales and Northern Ireland are organised differently, often through the GP. Young people usually access support through the GP, school or local children and young people's mental health services.
Find your local service
Search the NHS website for talking therapies services in your area, or ask your GP practice. Local services are based on where you are registered with a GP.
Prepare what to say
The referral form or call asks about what you are experiencing, how long it has lasted and how it affects daily life. Jot down a few notes beforehand. You do not need to have the right words; honest descriptions are enough.
Complete the referral
Fill in the online form or phone the service. You will usually need your GP details. Keep a note of the date you referred and any reference you are given.
Attend the assessment
A practitioner will talk with you, often by phone or video, to understand your situation and discuss options. These may include guided self-help, courses, cognitive behavioural therapy or counselling, depending on what suits you and what the service offers.
Know where to turn meanwhile
If things become urgent while you wait, call NHS 111 and choose the mental health option, call Samaritans free on 116 123, or text SHOUT to 85258. If you or someone else is in immediate danger, call 999 or go to A&E.
Ready-to-use checklist
- Checked the service covers where I live
- Found my local service
- Notes prepared on what I am experiencing
- GP details ready
- Referral completed
- Reference and date noted
- Assessment attended
- Urgent support numbers saved in phone
Practical tips
- If you would find an assessment call hard, ask whether you can have someone with you or use a different format.
- Tell the service about any access needs, such as an interpreter or accessible materials.
- Keep going to your GP about physical symptoms or medicines; therapy works alongside other care.
Common problems
The waiting list is long.
Ask the service whether any self-help, groups or courses are available while you wait. Tell them if things get worse, and use urgent support routes if you need help straight away.
The type of therapy offered does not feel right.
Tell your practitioner honestly, as they can discuss other options the service offers. Your GP can also talk about alternatives.
I am not sure my problem is serious enough.
You do not need to wait until things are severe to ask for help. The assessment is there to work out what support fits, and early help often works well.