Can you get free therapy?

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Can you get free therapy?

I’m Jennifer Rose, a UK counsellor, psychotherapist and Mental Health Recovery worker, and I strongly believe therapy should be available to anyone who wants it.  In this post, I've outlined a few routes to free or low-cost therapy available in the UK. But, before we start - my blog is not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy - so please always seek the advice of your physician or qualified mental health provider with any questions you may have regarding any mental health symptom or medical condition.

I’m sure you’ll be pleased to hear there are ways to get free or low-cost counselling if money is a barrier.  In the UK, the NHS and some nationwide and local charities offer free counselling, and that is what I will focus on in this blog post.  However, therapy is often available from the workplace, colleges, or universities – something I can cover in more detail in a later blog, perhaps? In the meantime you can check out the following recourses from the mental health charity Mind:

How to be mentally health at work

Student life and mental health

Where to start
A good place to start is to check your local library, GP surgery and community centre for information about affordable services in your community. There are also over 100 local Mind centres across England and Wales that you can contact to access free mental health services. You can find your nearest local Mind here: https://www.mind.org.uk/information-support/local-minds/

Many charities offer free or low-cost counselling services, helplines and listening services, as well as peer support groups.  An excellent resource for finding a charity near you or charities specialising in a topic you need support with is the directory run by Charity Choice: https://www.charitychoice.co.uk/charities/mental-health

Another great database of mental health services - which brings local, national, peer, community, charity, private and NHS mental health support and services together in one place – is the Hub of Hope: https://hubofhope.co.uk

Let’s take a closer look at the two main options,
the NHS and Private therapy:


> Therapy on the NHS

Depending on where you live in the UK, you may be able to refer yourself or ask your GP to refer you for therapy within the NHS. Self-referral is designed primarily to treat anxiety and depression and is often possible if you are over 18 and registered with a GP in England. You can self-refer at: https://www.nhs.uk/service-search/mental-health/find-an-NHS-talking-therapies-service

In some instances, you may need a GP to refer you, or you may just want to talk through your options with your GP before self-referring. Taking that first step can feel daunting, so here are my tips for getting the ball rolling.

  •       Start by writing down what you want to say in advance; if you’ve found something in a book or online that helps you explain how you're feeling, print it out or screenshot it.

  •     Think about what you want from your appointment (so, if it’s a GP, you may want a referral to therapy).

  •     If you have a few things to talk about, especially in terms of GPs, you can ask for a longer appointment when booking.

  •     Give yourself enough time before the appointment to set yourself up online or get there in person so you don't feel rushed or any extra stress before you start.

  •     If you're feeling nervous, bring your notes and let your doctor know you are nervous – if it helps, bring someone supportive with you.

The mental health charity MIND, where I get a lot of my information, has got a really good leaflet on talking to your GP about mental health and a short video clip you may find helpful: https://www.mind.org.uk/information-support/guides-to-support-and-services/seeking-help-for-a-mental-health-problem/talking-to-your-gp/

Let’s take a look at some of the
advantages and disadvantages of
finding therapy on the NHS:

Advantages

  •     Free.

  • The work is usually goal-orientated, so it is good for working on a specific issue.

  • Therapists employed by the NHS must meet strict criteria and will only ever use clinically proven methods. For example, Cognitive behavioural therapy (CBT) is widely available in the NHS. CBT mainly focuses on the “here and now”. CBT looks at how thoughts can affect how you feel and aims to change these.

  • You may have access to both individual and group therapy.

Disadvantages

  •       High demand can mean very long waiting times.

  • There may be a limit on the number of sessions you can access.  If your issues are particularly complex, you may find that you’re unable to access enough sessions to work through them via NHS services unless you’re deemed eligible for specialist support.

  • There is a lack of choice about who your therapist will be and the type of therapy they offer. For example, what if you don't get on with your therapist, or do not find CBT helpful? Although CBT has been shown to be hugely effective at issues in the here and now, it has limited effect on historical or past issues.  An integrative approach can use several types of therapy to meet each client’s needs.

  • Therapy can be limited depending on where you live.

  • NHS mental health referrals may appear on your medical records.

> Going private can be low-cost and faster

Private counsellors like me sometimes offer a reduced fee in certain circumstances.  For example, I reserve concessionary slots for low-cost counselling that I can offer to those who need it the most (students, NHS staff and those on certain benefits.) 

The NHS, charities and other free or low-cost options often involve a long waiting list and a set approach, like CBT or guided self-help.  There is also a set limit to the sessions available (it is common only to be offered 6-12 sessions).  Private counsellors, on the other hand, often have more flexibility and control over their approach, caseload, and availability.  This means they often have shorter waiting lists and will collaborate with you to find the right approach on a time scale that works for you both.  For example, I integrate a person-centred and psychodynamic approach with CBT. I cover this in more detail in another blog, but simply put - I aim to help you discover your own skills and strengths in handling your current challenges while acknowledging and validating your past experiences and teaching you new ways to cope and look at the life you are living now.
Private therapist like me, can usually work with you both short-term, with a set number of sessions (usually starting at 6) or in an open-ended way whereby you regularly review how the therapy is going.  Working in a long-term way allows the therapeutic relationship to grow. As trust builds, the opportunity arises for old patterns of thought or behaviour from your past to be revealed, explored and processed.

Lets check the advantages
and disadvantages of
paying for private therapy:


Advantages
  • You can usually get help almost immediately.

  • You can choose the right therapist, exploring if you can work with each other and with your specific issues is part of the contracting process. 
  • You can choose how long you stay in therapy, and when working in a long-term way you can build a more trusting and deeper therapeutic relationship with your therapist.

  • You can choose the type of therapy you would like (see my social media and last blog post if you’re not sure).

  • You can be flexible in choosing your budget, availability and the therapy format (online, in-person, telephone or walk and talk).

Disadvantages
  • It can be expensive, and the rates can vary depending on your therapist's level of experience and location. However, now that a lot more therapists are offering online therapy (thank you, COVID-19!), you may be able to access lower rates. Plus, like me, many therapists do offer reduced rates.

  • If you would prefer to see your therapist face-to-face, then unlike the NHS, there is no guarantee there will be a therapist in your local area.

  • Your chosen therapist may only work certain hours, e.g., in the day or evening, which may not work for you.


    I hope this has help you start to consider your options when thinking about finding therapy. As always, if you have any questions please do let me know.

    Jennifer Rose

    Click here to go to the Socials page of my website,
    where you can find the links to all my social media.
Life doesn't always follow the path we expected. Grief, loss, anxiety, change, and life's unexpected challenges can leave us feeling uncertain, overwhelmed, or wondering where to turn next. I created the Therapy Roadmap as a gentle way of making sense of these experiences. Rather than seeing therapy as simply solving problems, the Roadmap uses familiar landscapes—such as rivers, bridges, forests, and quiet places to rest—to explore the emotional journeys we all encounter at different times in our lives. Wherever you find yourself, each place offers an opportunity for understanding, reflection, and growth. Through these articles, I share compassionate insights, practical guidance, and reflections inspired by the Therapy Roadmap, with the hope of helping you feel a little less alone and a little more confident about the next step on your own journey. Whether you're simply curious, seeking support, or considering counselling, you're warmly welcome here. Take your time to explore the path ahead, and if you feel ready to take the next step, I'd be honoured to walk alongside you.

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