If you’re struggling with your mental health, one of the first questions many people ask is:
Can I access support without seeing a GP?
Do I have to wait or be formally referred?
The short answer is: Yes — in many circumstances you can self-refer to mental health services in the UK. But it depends on what kind of help you need, where you live, and which service you’re trying to access.
This guide explains:
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What “self-referral” really means in practice
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Where you can self-refer (and where you can’t)
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What happens after you self-refer
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Real examples of how this works
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Clear next steps for UK residents
If you want broader context about all mental health support options in the UK first, start with the pillar guide here:
https://allhealthandcare.co.uk/resources/mental-health-support-options-in-the-uk-nhs-private-charities
What Does “Self-Referral” Actually Mean?
In NHS language, self-referral means you don’t need a doctor (GP) or another clinician to officially refer you into a mental health service. Instead, you can contact the service yourself and ask for an assessment or appointment.
The goal of self-referral is to:
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Reduce barriers to care
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Speed up access
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Make support easier to find
Not all NHS mental health services accept self-referral — but many of the ones people need most do.
NHS Talking Therapies (the main self-referral route)
The most common way people who are struggling with things like anxiety, low mood, or stress access support without a GP is through NHS Talking Therapies.
What are NHS Talking Therapies?
NHS Talking Therapies (formerly known as IAPT) provide evidence-based psychological treatments for common mental health conditions such as:
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Depression
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Anxiety
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Panic
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Stress
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PTSD and trauma-related conditions
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OCD and other anxiety disorders
They are free at the point of use and operate across England (equivalents exist in Scotland, Wales and Northern Ireland under different local names).
How to self-refer
You can usually self-refer by:
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Online referral forms on your local Talking Therapies website
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Telephone referral
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Email / contact form
No GP appointment is needed. When you complete a self-referral, you’ll typically be contacted for an initial assessment.
External reference:
NHS guidance on self-referral to Talking Therapies:
https://www.nhs.uk/tests-and-treatments/talking-therapies/
What happens after you self-refer
Once you’ve submitted a referral:
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You’ll usually get a call or message for a brief assessment
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The service will ask about your situation and goals
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You’ll be offered the most appropriate support available, which may include:
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Guided self-help
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Group sessions
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One-to-one therapy (e.g., CBT)
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Phone or online support
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Waiting times vary by area and demand, so some people choose interim support (see below).
Example:
Jane, a 28-year-old living in Manchester, notices her anxiety worsening at work. She self-refers online to her local Talking Therapies service, completes a quick assessment, and is offered group CBT starting in four weeks. In the meantime, she’s given guided self-help resources.
Other NHS services and self-referral
Community Mental Health Teams
Community Mental Health Teams (CMHTs) provide more specialist or long-term support for people with complex needs such as bipolar disorder, psychosis, or moderate-to-severe depression.
Can you self-refer?
Usually no — these teams most often accept referrals from:
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GPs
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Emergency departments
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Secondary mental health services
However, how this works locally can vary, and in some areas there are specific access points that allow direct contact without a GP referral.
Crisis services
If you are in a mental health crisis — for example, feeling you might harm yourself or unable to cope — urgent support is always available through NHS crisis pathways. You can call urgent mental health helplines or go to A&E without a referral.
NHS guide to urgent help for mental health issues:
https://www.nhs.uk/nhs-services/mental-health-services/where-to-get-urgent-help-for-mental-health/
Self-referral in Scotland, Wales and Northern Ireland
The NHS operates differently in each UK nation, and names of services or referral processes vary slightly:
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Scotland: Psychological therapies and community mental health services are available locally and many allow self-referral. Local Health Boards have clear routes.
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Wales: Talking therapies are available via NHS Wales and can be self-referred in many areas.
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Northern Ireland: Steps to access mental health vary by trust but self-referral options exist for counselling and psychological therapies.
Check your local health board or trust website for exact self-referral details.
When self-referral might not be appropriate
Self-referral works well for many common mental health needs, but not all. You might need a GP referral if:
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You need psychiatric assessment for medication
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You need access to specialist services (e.g., eating disorders, early psychosis programs)
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You already see a clinician and they need to coordinate care
In these cases, a GP can help make sure you are referred to the appropriate team.
What if I can’t self-refer where I live?
Not all areas have self-referral online forms for all services, or they may be paused during high demand. If that happens:
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Contact your GP and ask for a mental health referral (there’s no stigma in doing this)
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Call 111 or your local mental health helpline for advice
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Consider charity support (see below)
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Explore private therapy if you need faster access
Support you can access while waiting
Waiting times for NHS therapies can sometimes be weeks or months. While you wait, it’s normal and helpful to seek support through other routes:
Charity and voluntary sector support
Charities can provide emotional support, advice, and information while you’re waiting for a clinical assessment.
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Mind offers information, local services and advocacy. https://www.mind.org.uk/information-support/
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Samaritans offer 24/7 listening support if you’re struggling emotionally. https://www.samaritans.org/
These organisations don’t replace NHS care, but they can help you cope and navigate next steps.
Private therapy
Some people choose private counselling or therapy for faster access or specific types of support. This can sit alongside NHS self-referral — for example, you might self-refer to NHS Talking Therapies and also see a private counsellor.
If you’re comparing private and NHS options, this article can help:
https://allhealthandcare.co.uk/resources/nhs-vs-private-healthcare-in-the-uk
Real examples of self-referral in action
Example 1 — University student with anxiety:
Aliya, a 20-year-old student in Cardiff, found her anxiety affecting her studies. She searched “Talking Therapies self-referral near me”, completed the online form, and was offered a virtual assessment appointment. She started guided CBT support without ever seeing her GP.
Example 2 — Parent with low mood:
Mark, a 40-year-old father in Sheffield, had been struggling with persistent low mood after losing his job. He self-referred via phone to his local NHS Talking Therapies service. After assessment, he was offered a mix of one-to-one CBT and group sessions.
In both cases, they accessed help without GP referral, using self-referral routes that exist specifically for mental health support.
Tips for a successful self-referral
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Be honest and clear about your symptoms and how they affect your life
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Answer assessment questions fully — this helps services match you to the right support
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Keep your contact details up to date so they can reach you
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If you don’t hear back, follow up — services are busy but contact matters
Final thoughts
Self-referral to mental health services in the UK is not only possible — it’s encouraged for many people who need support for anxiety, depression, stress, and similar conditions. It removes an unnecessary barrier and puts you in control of starting your care journey.
Whether you’re self-referring to NHS Talking Therapies, seeking support while you wait, or deciding whether you need a GP referral, this guide gives you the full picture. You can also explore a wider overview of mental health support options here:
https://allhealthandcare.co.uk/resources/mental-health-support-options-in-the-uk-nhs-private-charities
You don’t have to navigate this alone — and the first step of asking “Can I self-refer?” is one of the most empowering.
