How to Get Free Therapy in the UK: NHS, Charities, and Low-Cost Options
A practical guide to getting free therapy in the UK, covering NHS Talking Therapies, charities, workplace EAPs, student services, and Mind a Porter's £1 discovery call.
Clinically reviewed by
Dr Martina Paglia
Founder & CEO of Mind a Porter
HCPC-registered Clinical Psychologist
Special interests include anxiety, depression, trauma, OCD, burnout, workplace stress, relationship difficulties and high-performance mental wellbeing.
Last reviewed: 7 November 2026
All health information on Mind a Porter is clinically reviewed by our clinical lead. These resources are educational and do not replace professional advice.
How to Get Free Therapy in the UK: NHS, Charities, and Low-Cost Options
If you are struggling with your mental health but worried about the cost of private therapy, you are not alone. The good news is that there are several genuine ways to access free therapy in the UK, from NHS services to charities, workplace schemes, and low-cost introductory offers. This guide walks through every option so you can find the right support without the financial barrier.
In short: You can access free therapy in the UK through NHS Talking Therapies, charitable organisations, workplace employee assistance programmes, or student wellbeing services, while low-cost discovery calls offer an affordable way to begin private sessions.
- NHS Talking Therapies provide free support for mild to moderate issues without needing GP referrals.
- Many charities like Mind and Cruse Bereavement Support offer free or low-cost counselling services.
- Check with your employer to see if your workplace offers free confidential Employee Assistance Programmes.
NHS Talking Therapies: Free Therapy on Your Doorstep
The most well-known route to free therapy in the UK is the NHS. In England, this is delivered through NHS Talking Therapies, formerly known as IAPT. The service is completely free at the point of access and you do not need a GP referral to use it.
You can self-refer online by searching "NHS Talking Therapies" followed by your local area. After a short initial assessment, usually by phone, you may be offered CBT therapy, counselling for depression, guided self-help, or group therapy. Waiting times vary by borough, ranging from a few weeks in some areas to several months in others.
NHS therapy is best suited to mild to moderate difficulties such as anxiety, low mood, and stress. It is typically time-limited, offering between 6 and 20 sessions depending on your needs. If you live in Scotland, Wales, or Northern Ireland, similar services exist under different names, delivered through your NHS mental health services.
Charity and Third-Sector Counselling
If the NHS waiting list in your area is long, charities can be an excellent alternative. Many organisations offer free or low-cost counselling delivered by trained volunteers or supervised trainees.
Mind, the mental health charity, runs local services across England and Wales and can signpost you to affordable support nearby. Cruse Bereavement Support offers free grief counselling for anyone affected by loss. Relate provides relationship support, often on a sliding scale based on income. For younger people, YoungMinds and Childline offer free, confidential help.
Other organisations worth knowing include Samaritans, which offers free 24/7 emotional support on 116 123, and Shout, a free text-based support service on 85258. Local Mind branches frequently run free counselling programmes funded by grants, and community centres in many boroughs host low-cost talking therapies.
The quality of charity counselling is often high because practitioners work under close clinical supervision, and many are completing accredited training. The main trade-off is availability, as free slots fill quickly and you may join a short waiting list.
Workplace Employee Assistance Programmes
Your employer may offer free therapy without you realising it. Employee Assistance Programmes (EAPs) are confidential services provided through many workplaces, typically offering between 6 and 8 free counselling sessions.
EAPs are designed for short-term support around issues such as stress, bereavement, relationship difficulties, and work-related pressure. Sessions are confidential and your employer does not see what you discuss. Check your staff handbook, intranet, or HR department to find out whether an EAP is available to you and how to access it.
Student and Trainee Services
If you are in education, free support is usually available on campus. Universities and many further education colleges offer free counselling through their student wellbeing services. The NHS also funds some youth mental health support through local authorities.
People training to become counsellors themselves can sometimes access free or low-cost personal therapy as a requirement of their training, since most accredited courses require trainees to be in therapy throughout their studies.
Mind a Porter's £1 Discovery Call
If you want to experience private therapy before committing to full-priced sessions, Mind a Porter offers a £1 discovery call with many of our vetted London therapists. It is a 15-minute introductory conversation designed to help you decide whether a particular therapist feels like the right fit before you book a full session.
The discovery call is not a full therapy session, but it gives you the chance to ask questions, get a sense of the therapist's style, and talk through what you are looking for. At £1, it removes almost all of the financial risk from that first step.
This matters because research consistently shows that the strength of the understanding the therapeutic relationship is one of the biggest predictors of a good outcome. A discovery call lets you test that connection affordably before investing in ongoing sessions. There is no obligation afterwards.
To find therapists who offer the £1 call, browse our Find a therapist directory and look for the discovery call badge on each profile, or start with our matching questionnaire and we will show you compatible practitioners.
How to Choose the Right Free or Low-Cost Option
With several routes available, the best choice depends on your situation. If your difficulty is mild to moderate and you can wait, NHS Talking Therapies is a strong first step. If you need something sooner, charities and EAPs can bridge the gap. If you want the quality and choice of private therapy but are unsure where to start, a £1 discovery call on Mind a Porter is a low-risk way to begin.
Whatever you choose, the most important thing is to take the first step. Free and low-cost options exist precisely so that money does not have to be the reason someone waits to get help.
Frequently Asked Questions
Is NHS therapy really free?
Yes. NHS Talking Therapies is free at the point of access and you do not need a GP referral. You may be offered a limited number of sessions, usually CBT therapy, depending on your needs.
Can I get free therapy if I am not working?
Yes. Charities such as Mind, Cruse, and local community services offer free or low-cost counselling regardless of employment status, and the NHS is available to everyone.
What is a £1 discovery call?
It is a 15-minute introductory conversation with a Mind a Porter therapist that lets you see whether they feel like a good fit before you commit to a full-priced session.
If you are ready to explore private therapy with minimal risk, Book a session or Find a therapist to find someone who suits you.
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