Refer Yourself For NHS Talking Therapy: Step-By-Step Guide
Access free NHS talking therapies through self-referral without a GP appointment – discover how to get support for anxiety and depression.
Self-referral provides a direct pathway to free NHS talking therapies, eliminating the need for a GP appointment. This guide details available services, eligibility, the referral process, and what to anticipate during treatment.
What are NHS Talking Therapies?
NHS Talking Therapies, previously known as Improving Access to Psychological Therapies (IAPT), offer evidence-based interventions for common mental health conditions such as anxiety disorders, depression, post-traumatic stress disorder (PTSD), and sleep issues. These services are free at the point of use for individuals registered with an NHS GP in England, typically aged 16 or older.
Therapies include cognitive behavioural therapy (CBT), counselling, guided self-help, group sessions, and online programmes. They are delivered by qualified psychological wellbeing practitioners (PWPs), counsellors, and therapists through phone, video, online platforms, or in-person sessions.
- Key Benefits: Quick access without GP referral, flexible delivery options, structured support to manage symptoms effectively.
- Target Conditions: Mild to moderate anxiety, depression, PTSD, sleep problems, and related issues.
Who Can Self-Refer?
Most adults aged 16+ registered with a local GP can self-refer, provided they are experiencing mild to moderate mental health difficulties and are ready to engage in treatment. Services prioritise those not currently under specialist mental health care.
| Eligibility Criteria | Details |
|---|---|
| Age | 16 years or older (18+ in some areas like Gloucestershire) |
| GP Registration | Must be registered with a GP in the service’s catchment area |
| Conditions | Anxiety, depression, PTSD, sleep issues; mild to moderate severity |
| Exclusions | Currently in specialist mental health services, crisis situations, or severe needs |
| Commitment | Able to attend regular appointments and complete between-session tasks |
In crisis? Contact your GP, NHS 111, or emergency services instead.
What to Expect with Talking Therapies
The journey begins with an initial assessment, often by phone or video, lasting 30-60 minutes. A PWP or counsellor evaluates your needs, discusses symptoms, and recommends suitable interventions. Completing tools like the PHQ-9 (for depression) or GAD-7 (for anxiety) beforehand aids this process.
Treatment is stepped: Step 2 for low-intensity (e.g., guided self-help, online CBT), Step 3 for high-intensity (e.g., 1:1 CBT). Sessions are confidential, with progress monitored via questionnaires.
- Assessment: Explore problems, match to therapy type.
- Treatment: Up to 5-8 sessions, weekly, with homework.
- Outcomes: Symptom reduction, coping skills; step-up if needed.
For more on CBT specifics, refer to dedicated resources on cognitive behavioural approaches.
How Do I Self-Refer?
Self-referral is straightforward via online forms, phone, or service finders. Use the NHS service finder or local ICB links.
- Confirm your Integrated Care Board (ICB) using your GP postcode.
- Access your local service’s self-referral form or helpline.
- Complete registration; expect contact within days to weeks for assessment booking.
National Finder: Search ‘NHS Talking Therapies service finder’ on NHS.uk to locate your provider.
Availability varies; not all UK regions offer self-referral—check NHS.uk or GP if unavailable.
Regional Self-Referral Services
Services differ by location. Below are examples:
- Somerset: Online form for ages 16+ with GP in area; offers SilverCloud online CBT without wait.
- Gloucestershire: Let’s Talk 2gether – phone 0800 073 2200 or online; for 18+.
- Cambridgeshire & Peterborough: Online self-referral with suitability assessment within 6 weeks.
- Berkshire: Phone 0300 365 2000 or online form.
- Other Areas: Use NHS finder for ICB-specific links (e.g., Herefordshire via Worcestershire services).
Waiting times: Step 2 (1-12 weeks assessment, treatment within 2-4 weeks); Step 3 up to 50-63 weeks for non-priority. Prioritise availability for faster access.
Treatment Options and Waiting Times
Post-assessment, options include:
| Step | Treatment Type | Format | Typical Wait |
|---|---|---|---|
| Step 2 | Guided Self-Help, Online CBT, Groups | Phone/Video, 30-min sessions (up to 5) | 2-4 weeks |
| Step 3 | 1:1 CBT or Psychological Therapy | Video/In-person, 60-min weekly (up to 8) | 4-63 weeks (priority faster) |
Digital options like SilverCloud allow immediate start without assessment. Commitment to tasks enhances outcomes.
Frequently Asked Questions (FAQs)
Can I self-refer without seeing my GP?
Yes, in most England areas; use local service links or NHS finder.
What if I’m not suitable for the service?
Staff signpost to alternatives or return to GP.
How long are waiting times?
Varies: 1-12 weeks for Step 2 assessment, longer for Step 3; prioritise slots for quicker access.
Is therapy confidential?
Yes, with standard NHS safeguarding exceptions.
What if I’m under 16 or in crisis?
Contact GP or child services; crisis line 116 123 or 111.
Can I choose online-only therapy?
Many services offer SilverCloud or video; specify preferences.
In this series: Refer yourself for NHS antenatal care | Refer yourself to stop smoking services | Refer yourself to NHS sexual health services | Refer yourself to NHS drug and alcohol support services.
References
- NHS talking therapies – self referral — Patient.info. 2023. https://patient.info/treatment-medication/self-referral/refer-yourself-for-nhs-talking-therapy-counselling
- Online Referral – Talking Therapies — Somerset NHS Foundation Trust. 2024-10-01. https://www.somersetft.nhs.uk/somerset-talking-therapies/online-referral-form/
- Refer yourself – Let’s Talk 2gether — NHS Gloucestershire. 2023. https://talk2gether.nhs.uk/refer-yourself/
- Self-Refer Here – CPFT NHS Trust — Cambridgeshire and Peterborough NHS Foundation Trust. 2024. https://www.cpft.nhs.uk/self-refer-here/
- NHS Talking Therapies, for anxiety and depression — NHS England. 2025-01-10. https://www.england.nhs.uk/mental-health/adults/nhs-talking-therapies/
- How to access mental health services — NHS.uk. 2024. https://www.nhs.uk/mental-health/social-care-and-your-rights/how-to-access-mental-health-services/
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