Yes, you can — and it's worth knowing how, because a lot of people don't realise they can refer themselves without going through their GP first.
NHS Talking Therapies
The main route to free counselling on the NHS is through NHS Talking Therapies — a service that was previously known as IAPT (Improving Access to Psychological Therapies). It's available across England and offers talking therapy for common mental health conditions, primarily anxiety and depression.
In most areas, you can self-refer online or by phone — just search "NHS Talking Therapies" plus your local area and you should find the relevant service. Your GP can also refer you if you'd rather go that route. Once referred, you'll usually have an initial assessment to work out the right kind of support for your situation.
What NHS Talking Therapies actually offers
"Counselling on the NHS" can mean different things depending on where you are and what's available locally — so it's worth knowing what's actually on offer.
The primary approach offered through NHS Talking Therapies is CBT — Cognitive Behavioural Therapy. This is a structured, skills-based approach that focuses on the relationship between thoughts, feelings, and behaviour. It's effective for a lot of people, particularly for anxiety and depression. Some services also offer other structured approaches like guided self-help, behavioural activation, or IPT (Interpersonal Therapy).
What NHS Talking Therapies generally doesn't offer is open-ended, relationship-focused counselling like person-centred therapy. If you're looking for a longer-term space to explore things at your own pace, rather than a time-limited structured programme, that's more commonly found in the private sector.
The waiting time picture
Waiting times for NHS Talking Therapies vary considerably across the country. Some areas have relatively short waits — a few weeks. Others, particularly in cities and areas with high demand, can be several months.
NHS targets aim for people to be seen within 18 weeks of referral, but actual waiting times often diverge from published figures, and the picture changes over time. It's worth checking what the current wait looks like in your area before deciding what to do.
If you're in significant distress and can't wait, it's worth speaking to your GP about your options — there may be more urgent routes available, including crisis support if needed.
What if I can't wait, or NHS isn't the right fit?
Private counselling is the main alternative, and it comes with considerably shorter waiting times — typically a week or two to a first appointment, sometimes sooner. The trade-off is cost: most private counsellors charge between £40 and £60 per session in Liverpool, with some offering reduced fees for people on low incomes.
There's a fuller picture of what private counselling costs in how much does counselling cost in the UK. My sessions are £50, with a reduced rate of £40 available — just ask if that's relevant to your situation.
It's also worth checking whether your employer offers an Employee Assistance Programme (EAP). Many do, and these typically provide a number of free counselling sessions as part of your benefits package. It's an underused resource — worth checking before paying privately.
NHS and private aren't mutually exclusive
Some people are on an NHS waiting list and choose to start private counselling in the meantime. Others have a course of NHS therapy and then move to private counselling for longer-term or different work. The two can complement each other, and accessing one doesn't prevent you from accessing the other.
Questions people ask about this
Can I get free counselling on the NHS?
Yes, through NHS Talking Therapies (formerly IAPT). You can self-refer in most areas without a GP referral. Waiting times vary, but the service is free at the point of use.
How do I refer myself to NHS counselling?
Search "NHS Talking Therapies" followed by your local area — most services have an online self-referral form or a phone number you can call. Your GP can also refer you if you prefer.
How long will I wait for NHS counselling?
It varies by area. Waits can range from a few weeks to several months. Check with your local NHS Talking Therapies service for current waiting times in your area.
Is private counselling better than NHS counselling?
Not inherently — it's different. NHS Talking Therapies offers structured, short-term approaches like CBT, with no cost but potentially longer waits. Private counselling offers more flexibility in approach and timing, with shorter waits but a cost. Which is right depends on your situation, what you're looking for, and how urgently you need support.