Key takeaways
- For most people, the GP surgery is the front door to NHS mental health care.
- In England you can usually refer yourself to NHS Talking Therapies for anxiety and depression without seeing your GP first.
- Work, university, charities and helplines can offer support while you wait.
- If you feel unable to keep yourself safe, do not wait: call 999, go to A&E or call NHS 111.
Admitting that you are struggling is a big step. Plenty of us were brought up on "mustn't grumble" and a stiff upper lip, and saying "I'm fine" can become a habit even when we are anything but. So when you finally decide to ask for help, it can be disheartening to discover you are not sure where to start, or that there may be a wait before you are seen. This guide explains, in plain English, the main ways to get mental health support through the NHS, what you can do to look after yourself while you wait, and when to seek urgent help. Services differ across England, Scotland, Wales and Northern Ireland, so check what is available where you live.
Starting with your GP
For most people, the GP surgery is the front door to NHS mental health care. You can book an appointment to talk about your mood, anxiety, sleep, stress or anything else that is worrying you. It helps to jot down a few notes beforehand: how long you have felt this way, how it is affecting work, study, relationships or sleep, and what you would like help with. Appointments can feel short, so having it written down means you will not forget the important bits.
Your GP can talk through options with you, refer you to local services and check whether anything physical might be playing a part. You need to be registered with a GP practice, and anyone in England can register with one free of charge.
Before your GP appointment, jot down how long you have felt this way, how it affects your sleep, work and relationships, and what you would like help with.
Referring yourself to NHS Talking Therapies (England)
In England you do not always need to see your GP first. If you are registered with a GP and aged 18 or over (16 or over in some areas), you can refer yourself to NHS Talking Therapies for anxiety and depression. These free services help with problems such as low mood, worry, panic, phobias, obsessive-compulsive disorder and post-traumatic stress. You can find your local service on the NHS website and usually fill in a short form online.
In Scotland, Wales and Northern Ireland, psychological therapies are usually accessed through your GP or local health board or trust, so start there or check your local NHS website.
Other places support can come from
- Work: many employers offer an Employee Assistance Programme with free, confidential counselling sessions. Check your staff intranet or ask HR.
- University or college: most have a student wellbeing or counselling service.
- Charities: national and local mental health charities offer information, peer support groups and sometimes low-cost counselling.
- Helplines: Samaritans (116 123) and Shout (text 85258) are there 24/7 if you need to talk while you wait.
Looking after yourself while you wait
Waiting can be hard, especially when you are already feeling low or anxious. These small steps will not replace treatment, but they can make the days more manageable:
- Keep a simple routine. Regular times for getting up, eating and going to bed give your days some shape.
- Move a little. A short walk, a gentle swim or stretching at home can lift your mood and help you sleep.
- Get outside in daylight, particularly in the darker months between October and March.
- Tell someone you trust. You do not have to explain everything; "I'm having a rough time at the moment" is enough to start.
- Write things down. Noting what helps and what makes things worse is useful for you and for whoever you eventually see.
- Be kind about the small stuff. On a hard day, getting dressed and eating something is an achievement.
If racing thoughts are keeping you up at night, our guides on overthinking and anxiety and sleep have practical techniques you can start tonight.
When to get urgent help
Do not wait for an appointment if you feel unable to keep yourself safe, if you are having thoughts of ending your life, or if someone you care about is in danger. Call 999 or go to A&E in an emergency. In England, you can call NHS 111 and choose the mental health option for urgent advice. In Scotland, Breathing Space offers a free listening line in the evenings and at weekends. Samaritans are available to anyone in the UK, day or night, on 116 123.
How Psychologist AI can help
Psychologist AI is an AI wellbeing assistant you can use while you wait for an appointment, or alongside the support you already have. It is available 24/7, so you can talk through a difficult evening, practise breathing and grounding exercises, or prepare notes for your GP appointment. It is not therapy, it cannot diagnose and it does not replace NHS care, but it can help you feel less alone in the meantime.
If you are in crisis: if your life or someone else's is at immediate risk, call 999. You can call Samaritans free, day or night, on 116 123, or text SHOUT to 85258. In England you can also call NHS 111 and choose the mental health option. Psychologist AI is an AI wellbeing assistant; it is not therapy and cannot diagnose or replace a GP or mental health professional.
Frequently asked questions
Do I need a GP referral for NHS talking therapies?
Not in England. If you are registered with a GP and aged 18 or over (16 in some areas), you can refer yourself to NHS Talking Therapies for anxiety and depression. Elsewhere in the UK, start with your GP.
Is NHS mental health support free?
Yes. NHS services, including GP appointments and NHS Talking Therapies, are free at the point of use.
What can I do if I feel worse while waiting?
Contact your GP and let them know things have changed. If you feel unsafe, call 999, or in England call NHS 111 and choose the mental health option. Samaritans are available on 116 123.
Can I use Psychologist AI while I'm on a waiting list?
Yes. It can offer a space to talk and practical coping exercises at any time. It complements, but does not replace, professional care.
You don't have to work it out alone
Your AI wellbeing assistant is here to listen and help you find your next step, privately and at any hour.
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