If you are looking for help with anxiety, low mood or depression, you do not always need to make a GP appointment before accessing NHS psychological therapy. In England, NHS Talking Therapies services accept self-referrals, so you can contact your local service directly and ask to be assessed.
Self-referral does not guarantee a particular type of therapy, and it is not the same as booking counselling instantly. It starts a clinical process. The service collects basic information, arranges a talking therapy assessment and decides with you what support may be suitable.
Who can self-refer to NHS Talking Therapies?
NHS Talking Therapies for anxiety and depression is available in England. NHS guidance says adults can self-refer without first speaking to a GP. Most services are for people aged 18 and over, although some local areas accept people from age 16. You will usually need to be registered with a GP.
The programme mainly supports common mental health problems such as depression and anxiety disorders. Depending on your needs and local provision, treatment may include cognitive behavioural therapy, guided self-help, counselling for depression or other evidence-based psychological therapies.
If your difficulties may be better supported by another specialist service, the team may explain alternative routes. Conditions such as psychosis, bipolar disorder or eating disorders can require different NHS pathways. A GP can help if you are unsure where to start.
How NHS Talking Therapies self-referral works
Find your local service
The NHS website has a service finder for NHS Talking Therapies. You normally search using your GP surgery or location, then follow the referral instructions for the provider serving your area. Many services offer an online form, while some also accept referrals by phone.
Complete the referral form
You may be asked for your name, date of birth, address, contact details and GP information, along with a brief description of what you are experiencing. There may also be questions about how symptoms affect sleep, work, relationships or everyday functioning.
You do not need to write a perfect explanation. Describe what has changed, roughly how long it has been happening and what is becoming difficult. For example: “For the last three months I have been worrying most days, sleeping badly and avoiding work meetings because I feel panicky.” That gives the team more useful information than simply writing “anxiety”. If you want to self refer for therapy, practical detail is often more useful than clinical language.
Wait for the service to contact you
After the referral is received, the service will usually contact you to arrange an initial assessment. Contact may be by phone, text, email or an online booking system. Waiting times vary by area and demand. NHS Talking Therapies has national access standards, but your local provider is the best source for current waiting information.
What happens during the talking therapy assessment?
The first appointment is usually an assessment rather than a full therapy session. A practitioner will ask about the difficulties that led you to refer, their effect on daily life and what you would like to change. They may use standard questionnaires about symptoms of anxiety and depression to help understand severity and measure progress.
You may also be asked about previous mental health support, medication, physical health, alcohol or drug use, and any current risk to your safety. Questions about self-harm or suicidal thoughts are routine parts of mental health assessment and help the team consider what support is appropriate.
This is also your opportunity to ask questions. You might want to know whether appointments can be remote, what times are available, how treatment is structured, or whether you need adjustments because of work, caring responsibilities, disability, language or communication needs.
What happens after the assessment?
The next step depends on your needs. Some people are offered guided self-help or supported digital therapy, while others may be offered more intensive psychological therapy. NHS Talking Therapies can be delivered in person, by phone, by video or through supported digital programmes, depending on the service and what is clinically appropriate.
You may have a further wait between assessment and treatment. If the team believes another service would be more suitable, they should explain the recommended route. Keep the service’s contact details and ask what to do if your symptoms worsen while you are waiting.
How to prepare before you refer
You do not need a diagnosis, but a few notes can make the referral and assessment easier. Write down when the problem started, the situations in which it is most noticeable, how it affects daily life, and any previous treatment that helped or did not help. Have your GP surgery details and a list of current medication available if possible.
Think about one or two practical goals. “I want to stop having anxiety” is understandable, but “I want to travel to work without getting off the bus because of panic” gives the assessment team a clearer picture of the change you are hoping for. Related information such as what cognitive behavioural therapy involves or how to prepare for a mental health appointment can also help you feel more ready.
NHS Talking Therapies is not an emergency service. If you or someone else is in immediate danger, call 999 or go to A&E. If you need urgent mental health help but it is not an emergency, use the current NHS urgent mental health support route rather than waiting for a routine therapy referral.
Frequently asked questions
Do I need to see my GP before I self-refer?
No. In England, you can usually refer yourself directly to an NHS Talking Therapies service. You can still ask your GP to refer you if you would prefer help choosing the right service.
Is NHS Talking Therapies free?
Yes. NHS Talking Therapies is an NHS service and eligible treatment is provided without a private therapy fee.
Can I choose the therapy I want?
You can discuss preferences during your assessment, but the treatment offered will depend on your symptoms, clinical needs, local availability and the therapies recommended for the problem being treated.
What if I am not accepted after self-referral?
It does not mean that your difficulties are not valid. The service may decide that another NHS pathway or type of support is more appropriate. Ask what alternative has been recommended and, if the route is unclear, speak to your GP.
Taking the first step
NHS Talking Therapies self-referral is designed to make access simpler: find the service for your area, submit your details, attend an assessment and discuss the most appropriate next step. You do not need to diagnose yourself or produce a detailed case history before asking for help. A short, accurate description of what you are experiencing is enough to begin the conversation.
If you have been putting off an NHS counselling referral because you thought a GP appointment was compulsory, self-referral may provide a more direct route. Use the official local service, give clear practical information and treat the assessment as a two-way conversation about what support fits your needs.
