Self Refer Mental Health: How to Access NHS Talking Therapies Yourself
Key Takeaways
Adults in England can usually self refer directly to NHS talking therapies for common problems like anxiety, stress, and depression without seeing a GP first.
Self referral is typically available if you are aged 16 or 18+ (depending on local service) and registered with a GP in the area covered by the service.
Self referral is not a crisis option—for immediate mental health emergencies, contact emergency services (999, A&E) or your local crisis line for urgent help.
You can self refer online using a chatbot, web form, or friendly robot assistant, by phone, or with paper forms, and you will usually be offered an initial assessment before treatment.
If you are not suitable for a particular service, staff should signpost you to other NHS, voluntary sector, or private support options in your local area.
Accessing mental health support in England is more straightforward than many people realise. You do not always need to wait for a GP appointment to get help with common difficulties like anxiety, low mood, or stress. Through self referral, you can contact NHS talking therapies directly and begin the process of getting professional support.
This guide walks you through everything you need to know about self referral for mental health—from understanding what it means and when to consider it, to the practical steps of making a referral and what happens next.
What Self Referral in Mental Health Means
Self refer mental health simply means contacting an NHS talking therapies (formerly known as IAPT) service directly, without waiting for a GP appointment or formal referral. You take the first step yourself, reaching out to a local talking therapies service to request an assessment and potential treatment.
Self referral is most commonly used for common mental health difficulties, including:
Low mood and depression
Panic attacks and panic disorder
Social anxiety and generalised anxiety
Phobias (such as fear of flying or public speaking)
Stress-related problems
Adjustment difficulties after a life event
You do not need a formal psychiatric diagnosis, a referral from a psychiatrist, or a long history with mental health services to access psychological therapies this way. The service is designed to be accessible for anyone experiencing these difficulties.
Note: Self referral pathways mostly apply to England and Wales. Scotland and Northern Ireland may use different ways to access support, such as through your GP, community mental health teams, or local well-being hubs. If you are outside England, contact your GP surgery for advice on local routes.
Self referral fits into the NHS “stepped care” model. This means you are offered the least intensive effective help first—often guided self help or group courses—and can step up to more intensive therapy if needed. This approach ensures resources are matched to your level of need.
When to Consider Self Referring for Talking Therapies
People often delay seeking help for mental health problems, sometimes for months or even years. If your symptoms have persisted for several weeks and are starting to interfere with your daily life—your work, relationships, or ability to enjoy things—it may be time to consider self referral.
Common Reasons to Self Refer
Self referral is appropriate even if you seem to be functioning “okay” on the surface. High-functioning anxiety, exam stress, or adjusting to major life changes can all benefit from talking therapies.
You can self refer whether or not you have ever used mental health services before. Previous support does not prevent you from self referring again if you need help now.
When Self Referral Is Not Enough
Self referral to talking therapies is not designed for crisis situations. If you are experiencing any of the following, seek urgent help immediately:
Active suicidal plans or immediate risk to yourself
Risk of harm to others
Symptoms of psychosis (such as hearing voices or severe confusion)
In these situations, contact emergency services (call 999 or attend A&E), your local crisis line, or speak to your GP urgently. Talking therapies teams are not emergency services and cannot respond to acute crises.
How to Self Refer to NHS Talking Therapies
Access routes differ by area, but most services offer multiple options:
Online self referral form or web-based application
Automated chat assistant (sometimes called a friendly robot assistant)
Dedicated telephone number
Finding Your Local Service
To find your local talking therapies service:
Visit the NHS Talking Therapies finder
Search by your GP surgery postcode, town, or Integrated Care Board (ICB)
Follow the service’s self referral link
For example, if you are registered with a GP in North Somerset, you would search for the North Somerset talking therapies service and use their online form or phone line.
Typical Eligibility Criteria
Most services require you to:
Be aged 16 or 18+ (varies by service)
Be registered with a GP in the service’s catchment area
Not currently be under a secondary care mental health team
Telephone self referral lines are usually open on weekdays, typically Monday to Friday, roughly 9:00–17:00. Outside these hours, you can still complete online forms at any time.
Online Self Referral: Forms, Chatbots and Apps
Many NHS talking therapies services now offer online self referral forms or chatbots. These tools ask structured questions about your mood, anxiety, and life situation to help the service understand your needs before your initial assessment.
Some digital tools—like automated referral assistants—may immediately give you access to evidence-based self help apps. These can offer techniques such as daily CBT exercises or mood tracking while you wait for your assessment.
Information you may be asked for:
Contact details (phone, email)
Your GP surgery
Current medications
Main difficulties you are experiencing
Risk questions (thoughts of self-harm or suicide)
Preferred contact method (phone, video, email)
You will likely be asked to complete screening questionnaires such as:
PHQ-9 (for depression symptoms)
GAD-7 (for anxiety symptoms)
Answer these honestly—they help clinicians judge severity and suggest suitable treatment options.
After submitting an online referral, check your confirmation emails or texts. These will tell you the next steps and give you an approximate waiting time.
Self Referral by Phone
Most services provide a phone number for self referral, where you can speak to an administrator or member of the team during office hours.
What to expect on a typical call:
You provide basic personal details and your GP practice
You briefly describe your difficulties
Staff ask about any immediate risks
They may schedule a full assessment appointment
Tips for calling:
Call from a private, quiet space
Have a list of medications, key dates (when symptoms started), and any previous treatment handy
If you have hearing or speech difficulties, ask about text numbers, Relay UK, or email-based referral
Self referral phone lines are not emergency crisis lines and typically do not operate 24/7. If you are in crisis, contact your local urgent care or national helplines instead.
Eligibility, Coverage and Exclusions
Self referral services are organised locally. Each service covers only certain geographic areas and age ranges.
Examples of boundaries:
A service might accept adults aged 16+ with a GP in specific counties (such as Coventry, Warwickshire, or particular London boroughs)
If your GP is outside the area, you will typically be asked to use your own local talking therapies service instead
Being registered with a GP in the catchment area is usually essential.
What talking therapies services cannot do:
Respond immediately to acute emergencies
Treat high-risk self-harm or severe psychosis (these are managed by crisis teams or secondary care)
Other common exclusions or limitations:
Exclusion
Reason
Ongoing intensive support from another mental health team
Avoids duplication of care
Active substance dependence
Requires specialist department or service
Severe cognitive impairment
May need different type of support
If You Are Not Covered or Not Suitable
If you live outside a service’s area, staff should signpost you to the correct NHS talking therapies or mental health service for your postcode or GP practice.
If the assessment shows your needs are better met elsewhere—such as specialist trauma clinics, eating disorder services, perinatal teams, or complex personality disorder services—the team may refer you on or advise you to contact your GP.
Being assessed as “not suitable” for a particular service is not a failure. It means you are being matched to the right level and type of support, not denied help.
Ask for written information or webpage links about alternative services, including local charities, peer support groups, or workplace and university counselling where relevant.
If you disagree with a suitability decision, you can:
Discuss it with the assessor
Raise a concern through the service’s feedback process
Speak to your GP about other pathways
What Happens After You Self Refer?
After you self refer, most people are offered an assessment appointment, usually within a few weeks. This may be by phone, video call, or occasionally in person.
The team will review your referral details and contact you by text, email, or phone to arrange a suitable assessment time and format.
What an Assessment Involves
During your initial assessment, you will:
Talk through your difficulties and how they affect your work, relationships, and daily life
Discuss your physical health and any medications
Complete structured questionnaires (such as PHQ-9 or GAD-7)
Be asked about risk (thoughts of self-harm or suicide)
The outcome of the assessment is a recommended treatment plan. This might include:
Guided self help
Group courses or workshops
One-to-one CBT or other therapy
Signposting to other services if more appropriate
In some digital programmes, if you opt for online guided self help, you may be able to start modules almost immediately—without waiting for full therapist-led sessions.
Treatment Options and Waiting Times
Waiting times vary by region and demand. Lower-intensity options (such as guided self help or psychoeducational groups) are often available more quickly than longer individual therapies.
Stepped care explained:
Step
Description
Example
Step Two
Brief interventions with Psychological Wellbeing Practitioners, often 4–6 shorter sessions with homework
CBT-based self help, telephone or video support
Step Three
Longer, weekly therapy with a CBT therapist or other clinician
Face-to-face or video CBT, counselling for depression
Treatment might be offered by telephone, secure video, face-to-face at a clinic, or through structured online programmes with regular check-ins from a therapist.
While you wait:
Start self help strategies: recommended apps, reputable websites, mood tracking
Consider lifestyle changes such as sleep routines and regular activity
Ask your service for an estimated wait for assessment and treatment
Keep the service updated if your circumstances change, especially risk or contact details
Types of Talking Therapies You May Be Offered
“Talking therapies” is an umbrella term covering different evidence-based psychological approaches. Most are time-limited and goal-focused.
Common modalities available through NHS talking therapies:
Cognitive Behavioural Therapy (CBT): Focuses on changing unhelpful thoughts and behaviours
Counselling for depression: Supportive, structured conversations about feelings and experiences
Interpersonal Therapy (IPT): Addresses relationship patterns and communication
Trauma-focused approaches: Such as EMDR for PTSD
Therapy can be delivered:
One-to-one (in person, by phone, or video)
In groups or workshops
Via guided self help programmes (online lessons or workbooks with brief clinician support)
The choice of therapy is based on your main difficulties and preferences, but also on what your local service is commissioned and staffed to provide.
Tip: Ask your therapist questions about different options, likely benefits, length of treatment, and any potential temporary discomfort (such as feeling temporarily worse when discussing difficult memories).
Other Sources of Talking Therapy and Support
In addition to NHS talking therapies, many people can access counselling through:
Employers: Employee Assistance Programmes (EAPs) often offer free sessions
Schools, colleges, and universities: On-site counselling or wellbeing support
Charities and voluntary organisations: Bereavement support, LGBTQ+ services, domestic abuse services, and more
Private therapy is an option for those who can afford it and may involve shorter waits. If you prefer this route, check that therapists are registered with credible professional bodies accredited by the Professional Standards Authority.
Digital self help resources and helplines can complement formal therapy:
National mental health charities
Text-based support services
24/7 listening services
Consider combining different supports: self referral to NHS services plus peer support groups, workplace counselling, or online resources.
Looking After Yourself Before, During and After Therapy
Self referral is a positive first step, but everyday self-care and social support remain important throughout the process.
Practical Self-Care Strategies
Maintain regular sleep patterns
Eat balanced meals
Build in gradual physical activity
Limit alcohol and drugs
Keep up some enjoyable activities, even if motivation is low
Building Your Support Network
Talk to trusted friends or family about how you are feeling
If comfortable, share your decision to self refer so others can offer encouragement
Consider joining a peer support group for connection with others who understand
Tracking Your Progress
Keep a notebook or use an app to record symptoms and triggers
Review your notes before assessments or therapy sessions for more focused discussions
Reassurance: It is common to feel nervous about starting therapy or to notice a temporary increase in anxiety when discussing difficult topics. This is often part of the healing process and usually improves as you continue.
FAQ: Self Referral for Mental Health
Do I have to tell my GP if I self refer to talking therapies?
Services usually inform your GP of your involvement so care is joined up. During your initial assessment, you can ask how information is shared and recorded. If you have specific concerns about confidentiality, discuss them with the service.
Can I self refer for my child or teenager?
Most adult talking therapies services work with people aged 16 or 18+. Younger children are usually supported by Child and Adolescent Mental Health Services (CAMHS) or dedicated youth mental health teams. Alternatively, contact your GP or search for local CAMHS directly for advice.
Can I self refer if I am already on medication for anxiety or depression?
Yes. Many people use talking therapies alongside antidepressants or other medication. Therapists will ask about current prescriptions to treat your difficulties safely and coordinate care with your GP if needed.
Will self referral affect my job, driving licence, or insurance?
Attending talking therapies is confidential NHS healthcare and is not routinely shared with employers or licensing authorities. If you are aware of specific insurance policies requiring disclosure, review your policy terms or speak to your insurer. In most cases, seeking support is private.
What if I miss my assessment or therapy appointment?
Services usually allow rebooking if you contact them promptly. However, repeated missed appointments may lead to discharge from the service. If you cannot attend, let the service know as early as possible so they can offer your slot to someone else and reschedule you.
Taking the step to self refer is a positive move toward better mental health. Whether you fill in an online form, speak to a friendly robot assistant, or call your local service, you are opening the door to professional support designed to help you deal with difficulties like anxiety, depression, stress, and more.
If you are ready to begin, search for your local NHS talking therapies service today and complete your self referral. Remember: seeking support is a sign of strength, not weakness.