Mental-health support on the NHS

Settling into a new country brings excitement and opportunity, but also stress, anxiety, and sometimes loneliness. If you're struggling with your mental health while living in the UK, free, confidential support is available to you through the NHS and other organisations—without needing to pay or wait months for an appointment to get started.

Getting started: Register with a GP

Your first step is to register with a local GP (General Practitioner). This is the gateway to all NHS mental health support. The good news: registering is quick, free, and does not require ID, proof of address, or immigration documents. Anyone living in the UK can register—whether you hold a student visa, work visa, settled status, or any other status. You can register online through the NHS App or your local surgery's website in minutes, or fill out a paper form in person. Once registered, your GP becomes your point of contact for mental health referrals and support.

NHS Talking Therapies: Free counselling and psychological treatment

NHS Talking Therapies (formerly called IAPT) is the NHS's main service for treating anxiety, depression, and stress. It offers free, confidential talking therapies including cognitive behavioural therapy (CBT), counselling, and other evidence-based treatments. Best of all, you do not need a GP referral—you can refer yourself directly.

How to self-refer

To access NHS Talking Therapies, first register with a GP (see above). Then, search for your local service using the NHS Talking Therapies Finder at www.nhs.uk. Each region has its own service, and you can self-refer by filling in an online form, phoning the service directly, or completing a paper form. There is no cost.

What to expect

• You will be contacted within a few days to arrange an assessment appointment by phone.
• Therapy can be delivered in person at a local venue (GP practice, community centre, or clinic), by telephone, by video call, or online.
• Most services assess you within 6 weeks.
• All conversations are confidential—information is not shared with your GP, employer, or anyone else without your written consent.
• The service is free for as long as you need it.

If you are new to the UK or settling in, Talking Therapies can help with stress related to moving, cultural adjustment, loneliness, or relationships. Staff are trained to work with people from all backgrounds and can arrange interpreters if you do not feel confident speaking English.

Urgent help: When you need support now

If you are in crisis, struggling to cope, or having thoughts of harming yourself, help is available 24 hours a day, 7 days a week.

NHS 111, Option 2

If you or someone you know is experiencing a mental health crisis, call 111 and select option 2. You will speak to a mental health advisor who will listen to you, offer advice, and direct you to the right support—whether that is a crisis team, local services, or self-care guidance. This is available 24/7 and is free. You do not need to prove your immigration status or residency to use this service.

Samaritans

Samaritans is a free, confidential listening service available 24 hours a day, 365 days a year. You can call 116 123 from any phone (including mobile phones without credit) to talk to a trained volunteer. There is no need to explain your problem or ask for advice—they are there simply to listen without judgment. Calls do not appear on your phone bill.

Text support

If you prefer not to talk on the phone, you can text SHOUT to 85258 for free, confidential 24/7 support from a trained crisis volunteer. This service is particularly useful if you are in a situation where you cannot talk.

Charities and specialist organisations

Beyond the NHS, many UK charities offer free mental health support. These organisations bridge gaps in NHS care and provide specialist help for specific situations.

• Mind: A major mental health charity with local branches throughout England and Wales. Mind offers information, local support groups, and in some areas, free or low-cost counselling. Their website has a service finder and factsheets on common mental health concerns.
• Mental Health UK: A coalition of four national charities providing local support for people with mental health conditions, plus tools and resources to help you track and improve your wellbeing.
• Campaign Against Living Miserably (CALM): If you are affected by suicide or suicidal thoughts, call 0800 58 58 58 (5pm to midnight daily) or use their webchat service.
• SANEline: Call 0300 304 7000 (4.30pm to 10pm daily) if you or someone you know is experiencing a mental health problem and need a supportive listening service.

Many of these organisations do not require you to be a UK citizen or to have settled status. They are there to help anyone, including international students, expats, and people on temporary visas.

Privacy and confidentiality

All NHS and charity mental health services are confidential. Your conversations with a therapist, counsellor, or helpline volunteer will not be shared with your employer, family, GP, or the Home Office without your written permission. The only exceptions are in very specific safeguarding situations—for example, if staff are extremely concerned about your immediate safety and need to call an ambulance, or in cases of child abuse. You can ask about a service's confidentiality policy when you first contact them.

Moving between the UK's four nations

If you are planning to move to Scotland, Wales, or Northern Ireland, mental health services differ slightly in each. Self-referral to NHS Talking Therapies is available in England and Wales, but is more limited in Scotland and Northern Ireland. When you move, ask your new GP about what is available locally.

Taking the first step

Feeling anxious or stressed when you first arrive in a new country is completely normal. Asking for help is a sign of strength, not weakness. Whether you choose to speak to a therapist, call a helpline, or text a crisis volunteer, support is there and it is free. Register with a GP as soon as you arrive, and then reach out to whichever service feels right for you. Your mental health matters.