If you live in England, you can refer yourself to NHS talking therapies for anxiety and depression without seeing a GP first. You do not need a diagnosis. The service is for adults, and for 16 and 17 year olds in some areas.
If you need help for your mental health now
- Use 111 online or call 111 and choose the mental health option, or ask your GP surgery for an urgent appointment.
- Call 999 or go to A&E if someone’s life is at risk, or if you cannot keep yourself or someone else safe.
- You can talk to Samaritans for free on 116 123. If you are under 19, you can also call Childline on 0800 1111.
What NHS talking therapies can help with
Talking therapies involve talking to a trained professional about your thoughts, feelings and behaviour. NHS talking therapies for anxiety and depression may help if you:
- have low mood that does not go away, or depression, including after having a baby
- worry a lot about many different things, or about your health
- fear social situations or have panic attacks
- have a phobia, including agoraphobia
- have obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD) or body dysmorphic disorder (BDD)
- have anxiety or depression as well as a long-term condition, such as irritable bowel syndrome (IBS) or chronic pain
Who can refer themselves
You can refer yourself if you live in England and are aged 18 or over. In some areas, 16 and 17 year olds can also refer themselves. If you are younger, there are separate children and young people’s mental health services.
NHS guidance differs on whether you need to be registered with a GP. Some services accept people who are not registered. Check your local NHS talking therapies service, or register with a GP surgery first.
How to refer yourself
- Refer yourselfUse the NHS website to find and refer yourself to your local service. You will be asked for the name of your GP surgery, so the service for your area can be found.
- The service contacts youThe service will contact you. If it can help, it will tell you how long you may wait for your first session, and what information will be shared with your GP.
You can also ask your GP to refer you.
Find NHS talking therapies on the NHS website
What therapy may involve
- Face to face
- By video or phone
- As an online course
- One-to-one or in a group
The type of therapy you are offered depends on what you need and what is available in your area. You may be offered guided self-help first, where you work through a book or online course with support from a therapist. Other types include cognitive behavioural therapy (CBT), counselling, interpersonal therapy, couples therapy and eye movement desensitisation and reprocessing (EMDR).
Therapy may be face to face, by video or phone, or as an online course. It may be one-to-one or in a group.
When to see a GP instead
Talk to a GP if you are not sure whether talking therapies are right for you. You will usually need a GP referral for help with:
- eating disorders
- bipolar disorder
- personality disorders
- psychosis
- drug or alcohol problems
Other options
Talking therapies are sometimes available free through your employer, university or local charities. You can also pay for therapy privately. If you do, check the therapist is registered with a professional body accredited by the Professional Standards Authority.
For other ways to get help, see where to go in a mental health crisis.
This guide helps you find a service. It does not give medical advice. Read more about talking therapies on the NHS website.
Sources
We checked this guide against these official pages on 22 October 2026.
- Find NHS talking therapies for anxiety and depression (NHS website)
- Talking therapies (NHS website)
- Where to get urgent help for mental health (NHS website)
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