Finding the right mental health support can be confusing. Here’s where to start.
Whether you’re struggling right now, have been for a while, or you’re just trying to understand your options – this page will help.
If you’re in crisis
If you’re having thoughts of suicide, self-harm, or you’re in immediate danger, please reach out now.
These services are confidential. You won’t be judged. They’re there to help.
Call
Samaritans: 116 123 (free, 24/7) – for anyone who needs to talk
CALM: 0800 58 58 58 (5pm–midnight daily) – for men
Papyrus HOPELINEUK: 0800 068 4141 (9am–midnight daily) – for under 35s
Emergency services: 999 (if life is at immediate risk)
Text
Shout: Text SHOUT to 85258 (24/7) – free crisis text support
Online
Samaritans webchat: Available on their website
In person
Go to your nearest A&E department
Contact your GP (or out-of-hours GP)
If you’re struggling but not in immediate crisis
You don’t need to be in crisis to ask for help. Early support can prevent things from getting worse.
1. Talk to your GP
Why: Your GP is the gateway to NHS mental health services. They can refer you to talking therapies, prescribe medication if needed, or point you to other support.
What to expect:
- 10-15 minute appointment (you can book a double appointment if you need more time)
- They’ll ask about your symptoms, how long you’ve been struggling, and how it’s affecting your life
- They might suggest therapy, medication, self-help resources, or a combination
- You don’t need to have all the answers – “I’m struggling and I need help” is enough
Worried about talking to your GP? That’s normal. Write down what you want to say beforehand. Bring a list of symptoms. It’s okay to feel awkward – they’ve heard it all before.
2. Self-refer to NHS Talking Therapies (IAPT)
Why: You don’t always need a GP referral. NHS Talking Therapies (formerly IAPT) accepts self-referrals in most areas.
What it offers:
- Free NHS talking therapy for anxiety and depression
- Usually CBT, counselling, or guided self-help
- Waiting times vary by area (typically 4-12 weeks)
How to access:
Search “NHS Talking Therapies” in your area or visit: www.nhs.uk/service-search/mental-health/find-a-psychological-therapies-service
3. Try a mental health charity
Why: Charities often have shorter waiting times than the NHS and offer different types of support.
Options:
Rethink Mental Illness: Support groups, advice, and services: www.rethink.org
Mind: Local Mind branches offer counselling, peer support, and crisis services. Find your local Mind: www.mind.org.uk/find-local-mind
CALM: Mental health support specifically for men. Webchat and helpline available: www.thecalmzone.net
Andy’s Man Club: Free peer support groups for men. Meet weekly in safe spaces: www.andysmanclub.co.uk
4. Consider private therapy
Why: Private therapy means no waiting list and more choice over who you see.
Cost: Typically £40-£100 per session. Some therapists offer reduced rates.
How to find a therapist:
- BACP (British Association for Counselling and Psychotherapy): www.bacp.co.uk/search/Therapists
- UKCP (UK Council for Psychotherapy): www.psychotherapy.org.uk/find-a-therapist
- Counselling Directory: www.counselling-directory.org.uk
What to look for:
Experience with your specific issue (anxiety, depression, trauma, etc.)
Accredited/registered therapist (BACP, UKCP, or HCPC)
Male therapist if that’s important to you
If you’re worried about someone
Watching someone struggle is hard. You can’t fix it for them, but you can help.
1. Start the conversation
How to bring it up:
- Pick a quiet, private moment
- Be direct but gentle: “I’ve noticed you haven’t seemed yourself lately. Are you okay?”
- Listen more than you talk
- Don’t try to fix it or offer solutions immediately
- Avoid: “You just need to…” or “Have you tried…”
What to say:
“What would help right now?”
“I’m here if you want to talk”
“That sounds really hard”
“Have you thought about talking to someone?”
2. Suggest professional support
How to suggest it without pushing:
- “Would it help to talk to your GP?”
- “There are people who are trained to help with this”
- “You don’t have to figure this out alone”
If they’re resistant:
That’s normal. You can’t force someone to get help. Keep the door open: “I’m here whenever you’re ready to talk about it.”
3. Look after yourself
Supporting someone with mental health struggles is emotionally demanding. Make sure you’re okay too.
Support for carers and family:
Samaritans: 116 123 (support for you too, not just the person struggling)
Rethink Mental Illness Carers: www.rethink.org/help-in-your-area/carers-support
Mind’s Infoline: 0300 123 3393
4. Know when it’s serious
If someone is talking about suicide or self-harm:
If immediate risk: call 999 or go to A&E together
Take it seriously – don’t assume they’re “just saying it”
Ask directly: “Are you thinking about suicide?” (research shows asking doesn’t increase risk)
Encourage them to contact a crisis service (see numbers above)
Stay with them if possible