NHS Talking Therapies

If cost or a GP appointment is what’s standing between you and support, this is worth knowing about. NHS Talking Therapies (the service some people still know as IAPT) offers free, evidence-based therapy for anxiety, depression, and related difficulties – and in most of England, you can refer yourself directly, no GP needed.

What it actually is

NHS Talking Therapies mainly treats anxiety and depression, using approaches like CBT, guided self-help, and counselling for depression.

Treatment might be one-to-one, in a group, over the phone, by video, or through a supported online programme – the service will talk through what fits before starting anything.

It’s not designed for crisis support or long-standing complex needs – for those, your GP or a mental health crisis line is the faster route in.

How to self-refer…

1. Find your local service. Search “NHS Talking Therapies” plus your area, or use the NHS website’s service finder – provision is organised by where you’re registered with a GP, not where you live, so check both if you’ve recently moved.
2. Refer yourself online or by phone. Most services have a self-referral form on their website, and many now also offer a chatbot-style referral assistant. Phone lines are usually staffed on weekdays.
3. Expect a first contact within about a week. Most services aim to make contact within a few working days of receiving a self-referral, usually to book a short telephone assessment.
4. The assessment decides the route. A therapist or assessor will talk through what’s going on and match you to the right type of support – that might be guided self-help, group CBT, one-to-one therapy, or occasionally a referral elsewhere if your needs sit outside what the service covers.
5. Not registered with a GP? You may still be able to self-refer – some services accept referrals without one. Check your local Talking Therapies website directly, or search “NHS Talking Therapies” plus your area to find out. It’s also worth knowing how to register with a GP surgery, since that opens up other NHS support too.

Worth knowing before you refer

• It’s free, with no GP referral required in most of England – you don’t need private insurance or to pay per session.
• Waiting times vary a lot by area. Some services see people within a couple of weeks, others take longer – if asked whether you’re free for an assessment within the next six weeks, it’s worth answering honestly rather than referring at a moment you know you’ll be away.
• England only, in practice. Self-referral talking therapies aren’t routinely available in Northern Ireland (GP referral only) or Scotland (though Breathing Space and other self-referral routes exist there instead – see the support directory).
• It isn’t a crisis service. If things feel urgent right now, NHS Talking Therapies isn’t the fast route – call 111 and select the mental health option, or use the crisis contacts on the support directory.
• A long wait doesn’t mean it’s your only option. An employee assistance programme through work, a charity offering lower-cost therapy, or a private therapist can all bridge the gap – see Finding a therapist.