NHS Talking Therapies: how to self-refer in England

The NHS says you must be registered with a GP and usually be at least 18; some areas accept people from 16. You do not need your GP to make the referral. Talking Therapies covers anxiety and depression and related difficulties, but it is not the route for every mental health need. A GP can help if you are unsure which service to approach. Check NHS eligibility and the service finder.

Use this as an access decision, not a test you have to pass alone. If you have spent weeks wondering whether your concern is “serious enough”, describe what is happening and let the service explain its assessment process. You do not have to arrive with a polished account or a preferred therapy.

Find the local service through the NHS directory and use its own referral instructions. Before entering personal information, check that the page belongs to the service you intended to contact. NHS England explains the referral routes.

1. Set aside a private moment to complete the form or call.
2. Describe the concern in your own words and how it affects everyday life.
3. Give contact details that the service can safely use.
4. Save the confirmation or reference number.
5. Note what the service says will happen next and how to follow up.

If speaking during work hours is difficult, include that in your enquiry. If messages must be discreet or you share a telephone, ask about contact arrangements. A useful application is one the service can respond to and you can keep track of.

Prepare a few examples of what you want to change: attending work, managing worry, getting through social situations or making daily decisions. Mention previous support and what you found helpful or difficult. These are discussion notes, not a requirement to justify yourself.

Ask whether the first appointment is an assessment or the start of therapy. Before it ends, try to establish the proposed next step, who will contact you and how you can ask questions. If the service suggests a different route, ask for its name and whether you need to make another referral yourself.

NHS Talking Therapies can involve supported self-help, individual appointments or groups, delivered in person or remotely. NHS England says language support can include multilingual therapists and confidential interpreters. Discuss communication or accessibility needs with the local service. Read about formats and language support.

Consider the practical fit: privacy for a video call, travel, hearing or visual access, caring responsibilities and time between appointments. Ask how much choice you have. If a proposed format feels difficult, explain the specific obstacle so the service can discuss options rather than assuming you are declining help.

Ask for the current local estimate for assessment and treatment separately. Keep a note of when to follow up if you hear nothing. An estimated wait is useful for planning but should not be presented as a guaranteed appointment date.

Routine self-referral is not an emergency response. Ask the service how to seek appropriate help if your needs change while waiting. NHS mental health care includes routes beyond Talking Therapies; the NHS access guide explains where a GP referral may be needed.

Our healthcare information hub and care finder bring these starting points together. If you need a GP first, read how to register. Outside England, use the four-nations guide to locate the relevant NHS system.