How to Refer Yourself to NHS Talking Therapies, Step by Step

If you've been putting off getting help for anxiety, low mood or stress, NHS Talking Therapies lets you refer yourself without seeing a GP first. The process is designed to be simple, but knowing what happens at each stage makes it less daunting. Here's what to expect, from the form to the first appointment.

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In short: NHS Talking Therapies lets adults in England refer themselves for anxiety, depression or stress support without a GP appointment. After you submit the online form, you'll usually have a phone assessment to agree on the right type of support, though waiting times vary by area. If you're not accepted, there are other routes, including private therapy.

• Self-referral is open to most adults registered with a GP in England
• You'll typically have a short phone or video assessment after applying
• Honesty about symptoms and daily impact helps you get matched correctly

Who is eligible and what is offered

NHS Talking Therapies services are available to adults registered with a GP in England who are experiencing common mental health difficulties such as anxiety, depression, stress, panic, phobias, or obsessive-compulsive patterns. You don't need a diagnosis to apply, and you don't need to have spoken to your GP beforehand, though you can still go through them if you'd rather.

The support on offer usually includes:

• One-to-one talking therapy, often cognitive behavioural therapy (CBT)
• Guided self-help, sometimes delivered by phone or online
• Group-based sessions for specific difficulties
• Counselling for depression, in some areas

You can find your local service and check what's available where you live via NHS.uk, since provision and names can differ slightly between regions. If you're in Scotland, Wales or Northern Ireland, the system works differently, so it's worth checking local NHS mental health services instead.

Exactly what happens after you submit the form

Once you've filled in the online self-referral form, or called your local service directly, here's roughly what follows:

1. You'll usually get a confirmation that your referral has been received, either by email, text or letter.
2. A member of the team will contact you to arrange an initial assessment. This is often done by phone, sometimes by video call.
3. The initial assessment itself typically lasts between 30 and 45 minutes. It's a conversation, not a test, aimed at understanding what you're struggling with and what kind of support might help.
4. Depending on what's discussed, you'll either be offered a place on a waiting list for a specific type of therapy, directed to a lower-intensity option like guided self-help, or in some cases referred elsewhere if the service isn't the right fit.

Waiting times vary a great deal depending on where you live and which type of therapy is recommended, so it's worth asking the assessor directly what to expect in your area rather than guessing.

If you don't hear anything within a week or two of submitting the form, it's reasonable to call the service and check your referral has gone through. Forms occasionally go astray, and chasing it up is not a nuisance, it's sensible.

What the assessment asks and how to answer

The assessment call tends to cover similar ground across most services. You can expect questions about:

• How you've been feeling, physically and emotionally, over the past few weeks
• Sleep, appetite and concentration
• How your difficulties are affecting work, relationships or daily tasks
• Any history of mental health support, including medication or previous therapy
• Whether you've had thoughts of harming yourself or others

That last point can feel uncomfortable to answer honestly, but it genuinely shapes what help you're offered and how quickly. If you're at risk, services need to know so they can respond appropriately, which might mean faster access or a different kind of support altogether. Downplaying how you feel to seem like you're coping better than you are often means being matched to a less intensive option than you actually need.

It also helps to think beforehand about specific examples rather than vague descriptions. Instead of "I've been anxious", it's more useful to say something like "I've been avoiding the bus to work because I keep thinking something terrible will happen, and it's been going on for about two months." Concrete detail helps the assessor understand the pattern and severity, not just the label.

There's no need to prepare a script. Most people find it easier to answer naturally once the conversation gets going, and the person on the other end will usually guide you through with follow-up questions.

What to do if you are turned down

Sometimes a referral doesn't lead to an offer of therapy straight away. This can happen for a few reasons:

• Your difficulties might be assessed as too complex or severe for that particular service, meaning you need a different kind of specialist support
• You might be assessed as not currently meeting the threshold for talking therapy, for example if symptoms are mild or short-lived
• The service might feel another type of support, such as support for a physical health condition alongside mental health, is a better starting point

If this happens, ask directly what the reasons were and what alternatives exist. You're entitled to that explanation. Options at this point include:

• Going back to your GP to discuss other routes, including referral to a different NHS service
• Looking at charitable or community mental health support in your area
• Exploring private therapy, which doesn't depend on meeting a specific threshold and can often start sooner

Organisations like Mind have information on alternative sources of support if NHS routes aren't the right fit for you right now, and can also point you towards crisis lines if things feel urgent.

Mind a Porter is one option among several if you decide to look privately, matching you with a therapist based on what you need rather than asking you to choose from a long list yourself.

What to do this week

If you're thinking about self-referring, the practical next step is small. Find your local NHS Talking Therapies service online, have your GP details ready, and set aside ten minutes to complete the form. Write down a few honest examples of how things have been affecting you, so you're not trying to find the words in the moment.

If you'd rather not wait to find out whether you're accepted, or you've been turned down and want to move faster, you can also start therapy privately this week. Either way, the main thing is not to let the decision drift. Taking the first step, even a small one, tends to matter more than which route you choose.

Frequently asked questions

Do I need a GP appointment for talking therapies? You do not need to see your GP before applying for support. You can refer yourself directly to local services if you are registered with a GP in England. While you are welcome to speak with your doctor first if you prefer, it is not a requirement for accessing these mental health services.

What happens during the initial assessment call? The assessment is a conversation lasting between thirty and forty-five minutes rather than a test. The person you speak with will ask questions about your emotions, daily habits, and history of support to understand what you are struggling with. This helps the service agree on the most appropriate type of therapy for your current needs.

Can I still get help if I am turned down? If you are not offered a place, you are entitled to ask why and what other options are available. You might consider returning to your GP to discuss different routes or exploring local charitable, community, or private therapy services. These alternatives can often provide support when a specific service is not the right fit for you.

Should I be honest about my symptoms? It is important to be honest about your symptoms and how they impact your daily life during your assessment. Providing concrete details helps the service understand the severity of your situation so they can match you with the right support. Downplaying your feelings can result in being offered a less intensive option than you actually need.