Quick answer
What are talking therapies and how to find a therapist used for?
Talking therapies are treatments where you work through problems with a trained professional. The most common is CBT. In England you can refer yourself to NHS Talking Therapies for free without seeing a GP. You can also find a registered private therapist through bodies such as the BACP, UKCP or HCPC. Help is available even while NHS waiting lists are long.
What are talking therapies?
Talking therapies — also called psychological therapies or counselling — are treatments where you work through difficulties with a trained professional, in confidence. They help with a wide range of problems, including anxiety, depression, stress, grief, trauma, OCD, phobias and relationship difficulties.
Talking therapies are recommended by the NHS and NICE, often as a first treatment before or alongside medication. They are not about being told what to do — they help you understand what is happening, change unhelpful patterns, and build skills you keep for life.
Common types of therapy
Cognitive behavioural therapy (CBT)
The most widely used talking therapy, and the best evidenced for anxiety, depression, panic, social anxiety, OCD and insomnia. CBT is practical and structured, looking at how thoughts, feelings and behaviour feed each other, and is usually short-term.
Counselling
A space to talk through difficult feelings and life events, such as bereavement or relationship problems, with a trained counsellor.
EMDR
Eye movement desensitisation and reprocessing is used mainly for trauma and PTSD. It helps the brain process distressing memories so they feel less raw. It is NICE-recommended for PTSD.
Other therapies
These include interpersonal therapy (IPT), counselling for depression, dynamic interpersonal therapy, DBT and MBT (for emotional regulation and personality disorders), and couples or marriage counselling for relationship difficulties.
Getting therapy free on the NHS
In England, you can refer yourself to NHS Talking Therapies (formerly known as IAPT) — you do not need to see a GP first, and there is no charge. Search for “NHS talking therapies” or visit nhs.uk/talk to find your local service. You will be offered an assessment, then a suitable therapy such as guided self-help, a group course, online CBT or one-to-one CBT — all free on the NHS.
In Scotland, Wales and Northern Ireland, talking therapies are usually accessed through a GP or local mental health service, and are free at the point of use through the NHS.
A GP referral is still useful if you are unsure what you need, if therapy alone is not enough, or if you want to discuss medication alongside therapy.
Finding a private therapist near you
If you choose to go private — for example to start sooner or see a particular specialist — the most important thing is to choose someone registered with a recognised professional body. In the UK, words like “counsellor” and “psychotherapist” are not legally protected, so registration is your safeguard.
Recognised bodies include:
- BACP — British Association for Counselling and Psychotherapy
- UKCP — UK Council for Psychotherapy
- NCPS — National Counselling and Psychotherapy Society
- BPS — British Psychological Society (psychologists)
- HCPC — Health and Care Professions Council (practitioner psychologists and other registered professions)
Each has an online directory you can search by postcode and by issue — for example CBT for anxiety, EMDR for trauma, or couples counselling. Check the therapist’s registration, what they specialise in, their fees, and whether they offer in-person or video sessions.
Private online support: If you want to start without a long wait, brightloaf is a UK mental health app offering check-ins, short educational tools, and 20-minute counselling sessions with no waiting list — designed to fit around everyday life. It is a private, paid option and not a substitute for free NHS talking therapies or longer-term work with a registered therapist, but some people use it to start sooner, between sessions, or while arranging other care.
Help while you wait
NHS waiting times vary, but you do not have to wait for support:
- Guided self-help, group courses and digital CBT often start sooner than one-to-one therapy.
- Charities such as Mind offer information and support, and many run low-cost counselling.
- Universities and training clinics sometimes offer reduced-cost sessions with supervised trainees.
- Employee assistance programmes at work often include free, confidential counselling.
- NHS-approved apps and online tools can help with mild to moderate symptoms in the meantime.
Is therapy right for me?
Talking therapy can help whether you have a diagnosed condition or are simply struggling to cope. Asking for help is a sign of strength, not weakness. If you are unsure where to start, refer yourself to NHS Talking Therapies or speak to a GP.
If you are in crisis or worried about your safety, do not wait for an appointment — call 999, contact NHS 111 and select the mental health option, or call Samaritans free on 116 123 at any time.
Common questions about talking therapies and how to find a therapist
- What are talking therapies?
- Talking therapies, also called psychological therapies, are treatments where you talk through difficulties with a trained therapist in a confidential setting. They can help with anxiety, depression, stress, grief, trauma, OCD, phobias and relationship problems. The aim is to help you understand and change unhelpful patterns, and to cope better day to day.
- What is CBT and what does it help with?
- Cognitive behavioural therapy (CBT) is a practical, structured therapy that looks at how thoughts, feelings and behaviour affect each other. It is the most evidence-based talking therapy for anxiety, depression, panic, social anxiety, OCD and insomnia. It is usually short-term and focuses on the present, giving you skills to use long after therapy ends.
- How do I refer myself to NHS talking therapies?
- In England you can refer yourself to NHS Talking Therapies (formerly IAPT) online or by phone, without a GP. Search "NHS talking therapies" or visit nhs.uk/talk to find your local service. You will be offered an assessment, then a course of therapy such as guided self-help or CBT. Scotland, Wales and Northern Ireland have their own routes, usually via a GP.
- How do I find a therapist near me?
- For free help, start with NHS Talking Therapies (self-referral in England) or ask your GP. For private therapy, use the online directories of recognised professional bodies, which let you search by postcode and by issue. Always check your therapist is registered with a recognised body such as the BACP, UKCP, NCPS, BPS or HCPC.
- How can I tell if a private therapist is qualified?
- In the UK, titles like "counsellor" and "psychotherapist" are not legally protected, so anyone could use them. Protect yourself by choosing someone on the register of a recognised body — for example the BACP, UKCP or NCPS for counsellors and psychotherapists, the BPS and HCPC for practitioner psychologists, and the HCPC for arts and other registered therapists. Registration means they meet training and ethical standards.
- What is EMDR therapy?
- EMDR (eye movement desensitisation and reprocessing) is a structured therapy mainly used for trauma and PTSD. While recalling a difficult memory, you follow a back-and-forth movement or tapping, which helps the brain process the memory so it feels less distressing. It is recommended by NICE for PTSD and is available on the NHS and privately.
- How can I get therapy if NHS waiting lists are long?
- While you wait, ask about guided self-help, group courses and digital CBT, which often start sooner. Charities such as Mind offer support, and many areas have low-cost counselling through charities, universities or training clinics. Some workplaces provide free counselling through an employee assistance programme. NHS-approved online tools can also help in the meantime.
- Do online and app-based therapies work?
- Yes, for many people. Guided online CBT and reputable therapy apps have good evidence for mild to moderate anxiety and depression, and are offered within NHS Talking Therapies. Video therapy with a registered therapist works well too. For severe problems, crisis, or risk to your safety, speak to a professional directly rather than relying on an app.