Quick answer
Here is how to get mental health help UK-wide: speak to your GP, self-refer to NHS Talking Therapies if you live in England, contact a mental health charity, or arrange private therapy. You don't need to know exactly what's wrong before you ask. A free and private screening can help you put your experiences into words first, though it is not a diagnosis.
Asking for help can feel like a big step, especially when you aren't sure whether what you're feeling "counts". This guide walks through each route in turn, with plain notes on what it involves. The four UK nations run their own health services, so some details differ depending on where you live. We point out where it's worth checking locally.
Where to start: what kind of help do you need?
Before you choose a route, it helps to have a rough idea of what you're looking for. You don't need a perfect answer. A few questions can point you in a useful direction:
- How long has this been going on? A rough few days is different from weeks of low mood, constant worry or exhaustion.
- How much is it affecting daily life? Think about sleep, work, relationships, appetite, concentration and enjoying things.
- What would help most? Some people want someone to talk to. Others want an assessment, practical tools or a clearer picture of what they're dealing with.
- How urgent does it feel? If you are in danger or thinking about ending your life, go straight to When to get urgent help.
Where a free and private screening fits
A screening is a structured set of questions. It looks at whether your experiences match patterns often seen in conditions such as depression, anxiety, ADHD or burnout. It is not a diagnosis. Only a qualified clinician who has properly assessed you can diagnose a condition.
What a screening can do is give you a starting point. You might use the result to:
- find words for what you've been feeling before an appointment
- decide whether to speak to your GP or self-refer
- notice how you feel over time, if you choose to repeat it
Mindhelpa offers free and private mental health screenings covering depression, anxiety, ADHD, burnout and more.
If you'd like a free and private first step, you can start the screening here. The rest of this guide explains where to go next.
NHS routes: self-referral and your GP
The NHS is the main route into publicly funded mental health care in the UK. Which door you use depends on where you live and what you need.
Self-referral to NHS Talking Therapies (England)
NHS Talking Therapies offers talking treatments for common mental health problems such as depression and anxiety. In England you can refer yourself directly, without seeing a GP first.
How it usually works:
- Find your local service. The NHS has a service finder for NHS Talking Therapies. You can search using your postcode.
- Complete the referral. Many services have an online form, and some also take referrals by phone. Follow the instructions on your local service's page.
- Talk through what's been happening. The service will usually get in touch to ask about your difficulties and what might help.
- Be offered a type of support. This might be guided self-help, a group or one-to-one therapy, depending on your needs and what's available locally.
Waiting times vary between areas, so it's fair to ask the service how long you're likely to wait and what support is available in the meantime.
Seeing your GP
Your GP is an important route in every part of the UK. It's particularly useful if:
- your difficulties go beyond common problems like low mood or anxiety
- you'd like a physical check, since some health problems can affect mood, energy and concentration
- you want to talk about an assessment or a referral to a specialist service
- you'd like to talk through all your options with someone who knows your health history
It helps to prepare a little. Before the appointment:
- Write down what you've noticed, how long it's been going on and how it affects your day.
- Note any questions you'd like to ask.
- If you've completed a screening, bring the result along as a conversation starter. It is not a diagnosis, but it can help you describe things.
You can say you'd like to talk about your mental health when you book. If it's hard to say out loud, you can hand over your notes instead.
Your GP may talk through options such as talking therapy, self-help or other support. If treatment with medicines ever comes up, ask your GP or pharmacist about it, and don't start, stop or change anything without their advice. The NHS also has a clear overview of mental health support and treatments.
If you live in Scotland, Wales or Northern Ireland
Each nation runs its own health service, so the names and routes differ. In all four nations, your GP is a good first point of contact. They can explain what's available locally and refer you where needed.
In Scotland, NHS Inform is the national health information site and a good place to look for local options. In Wales and Northern Ireland, your GP surgery or local health board or trust can tell you which services you can contact directly and which need a referral.
If it's urgent but not an emergency
If you need urgent help and your life isn't at immediate risk, there are services you can contact right away. You'll find them in When to get urgent help below.
Charities, work and private options
You don't have to rely on the NHS alone. Many people use a mix of support, especially while they wait for NHS care.
Charities and community services
Mental health charities can offer information, listening support, peer groups and sometimes counselling. Two well-known examples:
- Mind publishes clear information on mental health conditions and treatments. It also has local branches across England and Wales, and what each one offers varies. Check Mind's website for what's near you.
- Samaritans offers a listening service for anyone who is struggling, not only in a crisis. The number is in the urgent help section below.
Local charities and community groups vary widely. Your GP surgery, local library or council website may list what's available near you.
Through work or study
- Employee assistance programmes: Some employers provide an advice or short-term counselling service for staff. Check your handbook or ask HR where to find it.
- Occupational health: If work is affecting your mental health, occupational health may be able to advise on adjustments, if your employer has this service.
- University or college services: If you're a student, look for your student wellbeing or counselling service.
Private therapy
Going private means arranging therapy yourself, or through private health insurance if your policy covers it. People often choose it for more say over who they see and the type of therapy they have.
When you're choosing a private therapist:
- Check that they're registered with a professional body, such as the British Association for Counselling and Psychotherapy (BACP), or another recognised register.
- Ask about their training, the approach they use and whether it suits what you want help with.
- Ask about fees, session length and cancellation terms before you begin.
Comparing your options
| Route | Good for | How you start |
|---|---|---|
| NHS Talking Therapies (England) | Common difficulties such as low mood and anxiety | Refer yourself through your local service |
| GP appointment | A physical check, a wider conversation, referrals | Book an appointment with your surgery |
| Charities | Information, listening support, groups | Contact the charity directly |
| Work or study support | Short-term support or adjustments, if offered | Ask HR, occupational health or your student services |
| Private therapy | More choice over therapist and approach | Contact a registered therapist directly |
| Free and private screening | A first step to reflect on how you feel (not a diagnosis) | Start the Mindhelpa screening |
A step-by-step plan to get help this week
If you're not sure where to begin, this plan breaks it into small actions. You can do them in order or pick the ones that feel manageable.
- Notice and note. For a few days, jot down how you're feeling, what's difficult and how it affects sleep, work, relationships and appetite.
- Take a free screening. A free and private screening can help you organise your thoughts. Remember that it is a screening, not a diagnosis.
- Choose one route. If you live in England and your difficulties sound like low mood or anxiety, you could self-refer to NHS Talking Therapies. If you want a wider conversation, book a GP appointment. If you want to talk to someone today, a charity listening service may help.
- Make the contact. Fill in the form or make the call. If speaking feels hard, ask someone you trust to sit with you.
- Prepare for the first conversation. Bring your notes and any screening results. Think about what you'd like from it, such as therapy, an assessment or just information.
- Ask about waiting times and support in the meantime. If there's a wait, ask what you can do while you wait, such as self-help resources or a group.
- Tell someone. If you can, let a friend or family member know you've taken a step. You don't have to share details.
- Review how it's going. If a route isn't working for you, you can try another. Being on one waiting list doesn't stop you from using other support.
If you'd like a free and private way to take step 2 now, you can start the screening here. Optional reports and consultations are available if you want to go further, but you don't need either to complete a screening.
When to get urgent help
If you or someone else is in immediate danger, or you feel you might act on thoughts of suicide or self-harm, call 999 or go to your nearest A&E now.
Other places to get help right away:
- NHS 111 (England and Wales) or NHS 24 on 111 (Scotland): call 111 if you need urgent help but it isn't an emergency.
- In Northern Ireland, contact your GP or call Lifeline on 0808 808 8000.
- Samaritans: call 116 123 for free, at any time, to talk to someone who will listen without judgement.
- Shout: text SHOUT to 85258.
This article is general information, not a diagnosis or a substitute for professional care.
Frequently asked questions
Do I need a GP referral to get mental health help in the UK?
Not always. In England you can refer yourself to NHS Talking Therapies without seeing a GP first. For other services, your GP is usually the best place to start and can explain whether you need a referral. Routes differ in Scotland, Wales and Northern Ireland, so ask your GP surgery or check your local health service.
Is a free online screening the same as a diagnosis?
No. A screening asks structured questions to show whether your experiences match patterns seen in certain conditions. It is not a diagnosis. Only a qualified clinician can diagnose a condition, after a proper assessment. A screening result can be a useful starting point to bring to a GP or therapist.
What can I do while I'm on a waiting list?
Ask the service what support it can offer in the meantime, such as self-help materials or groups. You can also use charity information and listening services, check whether your workplace or university offers support, or look into private options. If things get worse while you wait, speak to your GP or use the urgent options above.
Is it private to take a screening online?
Mindhelpa's screening is free and private. Whichever online tool you use, read its privacy information first so you know what it collects and how it uses it.