How do I self-refer to NHS Talking Therapies, step by step?

Who can self-refer — and when to get help today instead

NHS Talking Therapies is free talking therapy in England for common mental health problems. You can refer yourself if you're 18 or over, or 16 or over in some areas. It treats low mood and depression (including after having a baby), general anxiety, social anxiety, panic, phobias, OCD, post-traumatic stress, body dysmorphic disorder, and the stress of living with a long-term condition such as chronic pain or IBS. You don't need a diagnosis.

Most services expect you to be registered with a GP in their area, though the NHS service finder says some accept people who aren't, so check locally. For eating disorders, bipolar disorder, psychosis, personality disorders, or drug or alcohol problems, the NHS asks you to go through your GP instead.

It isn't a crisis service. If you're thinking about suicide or feel unable to keep yourself safe, call NHS 111 and choose the mental health option (24 hours, all ages), call Samaritans free on 116 123, or call 999 if a life is at risk. Our emergency and crisis numbers page lists the options in each country.

How to self-refer, step by step

1. Find your local service. Use the NHS service finder. It asks for the name of your GP surgery, then shows the service that covers you.
2. Refer yourself. Most services have a short online form; many also take referrals by phone. You'll be asked about how you've been feeling, how long it's been going on and how it affects daily life.
3. Have an assessment. The service contacts you, tells you the likely wait, and arranges an assessment, usually by phone. Expect short questionnaires about mood and anxiety, which you'll repeat at each session so you and your therapist can see progress.
4. Agree a treatment. Options include guided self-help with a workbook or online course, cognitive behavioural therapy (CBT), counselling for depression, interpersonal therapy, EMDR for trauma, couples therapy and mindfulness-based therapy. Sessions can be in person, by video, by phone or online, one-to-one or in a group.
5. Review as you go. Many people start with lighter-touch guided self-help and step up to more intensive therapy if they need it; people with severe depression or post-traumatic stress usually start with the more intensive option.

Across England, people who finished treatment had an average of 8.3 sessions in August 2026, according to NHS England's monthly statistics.

How long will I wait?

NHS England's standards are that 75% of people start within six weeks of referral and 95% within 18 weeks, and that at least half of those who finish treatment recover. In August 2026, 83.4% were seen within six weeks; in July 2026 97.8% were seen within 18 weeks. Recovery has dipped just below the target: 47.5% of people who completed a course in August recovered, and 67.8% improved reliably.

The headline figures measure the wait for a first appointment. Some people then wait longer for regular therapy sessions to begin, and there's currently no reliable national figure for that second wait, so ask your service how long it is locally.

What to do while you wait

• Use NHS self-help. Every Mind Matters builds a free "Mind Plan" from five quick questions, with practical steps for sleep, worry and low mood.
• Talk to someone. Samaritans answer calls 24 hours a day on 116 123 (0808 164 0123 for the Welsh-language line).
• See your GP if things change. The NHS advises seeing a GP if symptoms last more than two weeks, are getting worse, or include thoughts of suicide or self-harm. A GP can also check for physical causes and discuss medication.
• Keep the service informed. If your situation worsens before your appointment, tell the service; they may be able to see you sooner.

Scotland, Wales, Northern Ireland — and outside the UK

Scotland

Psychological therapies are arranged by health boards, usually through your GP, with a standard that 90% of people start treatment within 18 weeks; 80.7% did in the quarter to June 2026. You can refer yourself to NHS 24's Living Life service, free phone-based CBT for people aged 16 and over, on 0800 328 9655.

Wales

Anyone 16 or over who lives in Wales or has a Welsh GP can self-refer to SilverCloud, a free online CBT programme. For urgent help, call NHS 111 and press 2, 24 hours a day.

Northern Ireland

Talking therapies are usually arranged through your GP, and there can be a wait for counselling, according to nidirect. Ask your GP about local primary-care talking therapy services.

United States and Canada

There's no national equivalent in the US; community health centres offer counselling on a sliding scale, and 988 takes calls and texts in a crisis. In Ontario, Ontario Structured Psychotherapy offers free CBT to adults, with self-referral in some areas; other provinces run similar programmes, and 9-8-8 is the crisis line. Our guide to online therapy versus seeing your doctor first covers both countries.

Compare your options

Online therapy prices from our comparison of BetterHelp, Talkspace and Online-Therapy.com, checked 18 October 2026.

What to do next

1. If you're in crisis, call NHS 111 (mental health option), Samaritans on 116 123, or 999.
2. Find your local service through the NHS service finder and refer yourself today; the wait starts when you refer.
3. Start Every Mind Matters while you wait.
4. Book your GP if symptoms are getting worse, you think you might need medication, or your problem needs a GP referral.
5. Ask the service about its second wait so you can plan.

Common questions

Related guides

• Free care routes in the US, Canada and UK
• All four WhereToStart navigators
• How we write and check our guides

Sources

1. NHS. NHS Talking Therapies, for anxiety and depression — who can use it and what's offered. Accessed 18 October 2026.
2. NHS. Find an NHS Talking Therapies service. Accessed 18 October 2026.
3. NHS England. NHS Talking Therapies service standards — waiting times and recovery.
4. NHS England Digital. NHS Talking Therapies monthly statistics, performance August 2026 (published 8 October 2026).
5. NHS England Digital. NHS Talking Therapies monthly statistics, performance July 2026.
6. NHS. Every Mind Matters — Mind Plan and self-help. Accessed 18 October 2026.
7. Samaritans. Contact a Samaritan. Accessed 18 October 2026.
8. NHS. Where to get urgent help for mental health. Accessed 18 October 2026.
9. NHS. Depression in adults — when to see a GP.
10. Public Health Scotland. Psychological therapies waiting times, quarter ending June 2026 (published 1 September 2026).
11. NHS 24. Living Life — free phone-based CBT in Scotland.
12. Powys Teaching Health Board (NHS Wales). SilverCloud self-referral guide.
13. Welsh Government. NHS 111 press 2 for urgent mental health help.
14. nidirect. Mental health services in Northern Ireland.
15. Government of Ontario. Mental health services — Ontario Structured Psychotherapy.
16. 988 Suicide & Crisis Lifeline (US).
17. 9-8-8 Suicide Crisis Helpline (Canada).

General information, not medical advice — see our medical disclaimer. Written to the WhereToStart editorial policy. Next scheduled review: 18 April 2027.