Do I Need Therapy? Signs It Could Help
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In short: You don't need to be in crisis, or have a diagnosis, to have therapy. It may help if difficult feelings, thoughts or habits are getting in the way of your daily life, work, sleep or relationships, or if you've been through something hard. If you're unsure, talking to your GP, or referring yourself to NHS Talking Therapies in England, is a good first step.
Please read. This is general information from us, not medical, clinical or professional advice. We’re a directory: we don’t provide therapy, we don’t recommend or guarantee any practitioner, and we’re not a crisis service. If you need urgent help, please use the crisis box at the bottom of this page. Services and rules change, so check the official websites linked here.
If You Feel Unsafe
If you need help now. If your life or someone else's is at risk, call 999 or go to A&E. For urgent mental health help in England, use NHS 111 online or call 111 and choose the mental health option. You can talk to Samaritans free, any time, on 116 123, or text SHOUT to 85258. NHS: where to get urgent help for mental health.
Signs Therapy Could Help
- Low mood, worry or stress that has lasted for more than a couple of weeks.
- Feelings that make it hard to work, study, sleep, eat or look after yourself.
- Coping in ways that worry you, such as drinking more, avoiding people or places, or hurting yourself.
- A loss, a break-up, a trauma or a big change you're struggling to adjust to.
- Patterns in relationships that keep repeating.
- People close to you are worried about you.
You can also have therapy simply to understand yourself better. This list is not a diagnosis. If you're worried about your mental or physical health, talk to a GP.
Ways to Start
- Self-help: NHS Every Mind Matters has free tips and a personal plan.
- NHS Talking Therapies (England): you can usually refer yourself (find your local service).
- Your GP: the usual first step in Scotland, Wales and Northern Ireland, and for other NHS services.
- Free and low-cost options: charities, workplaces and universities. See free and low-cost therapy.
- A private practitioner: you choose who you see. See how to choose.
Which Kind of Therapist?
Talking isn't the only kind of therapy. Counsellors, psychotherapists, psychologists and CBT therapists work mainly through talking. Arts therapists and dance movement psychotherapists use art, music, drama or movement. Occupational therapists, physiotherapists and speech and language therapists help with daily life, movement and communication, which can matter for mental health too. See types of therapist in the UK and, for children, which professional for my child?
Common Questions
How do I know if I need therapy?
If difficult feelings, thoughts or habits are affecting your daily life, work, sleep or relationships, therapy may help. You don't need a diagnosis or to be in crisis. If you're unsure, talk to your GP.
Can I have therapy without a diagnosis?
Yes. Many people have therapy without any diagnosis, for example after a loss or to understand themselves better.
Is it normal to feel nervous about starting therapy?
Yes, very. It can help to read about what happens in a first session and to ask the practitioner any questions before you book.
Do I need a GP referral for therapy?
Not usually. In England you can usually refer yourself to NHS Talking Therapies, and you can contact private practitioners directly.
Last updated 2 November 2026. Facts are drawn from the official websites linked on this page, read on 2 November 2026. Not affiliated with or endorsed by the NHS, the HCPC or any professional body.
Who can help: Psychotherapists: what they do and how to find one · How to find a physiotherapist · Counsellors: what they do and how to find one · Find a registered practitioner
Related: What happens in your first session · Do you need a referral? · Help for depression · How Much Does Therapy Cost in the UK?
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