Self-care series 9: how to actually get professional help in the UK

The final part of the HHSS self-care series. Plenty of people get as far as knowing they need help and then stall, because nobody explains what the process looks like. Here it is.

You can refer yourself

In England you don't need a GP to access NHS talking therapies — you can self-refer online for anxiety and depression support, and you'll usually get an assessment call first. In Scotland, Wales and Northern Ireland the routes differ, so your GP surgery or NHS 111 is the quickest way to find the local service.

What to say at the appointment

You don't need the right words, and you won't be judged. A GP appointment is ten minutes, so lead with the honest headline: "I've been low for months and it's affecting my sleep and my work."

• How long it's been going on.
• What's changed — sleep, appetite, temper, drinking, wanting to see people.
• Whether you've had thoughts of harming yourself. Say it plainly; it changes how quickly you're seen.
• What you'd like help with, even if that's just "I don't know where to start."

If waiting lists are long

They often are. In the meantime, charity services fill the gap: Mind's Infoline on 0300 102 1234 can point you at local support, CALM runs free webchat, and Samaritans is there 24/7 on 116 123. Text SHOUT to 85258 if phone calls feel impossible.

If you're in immediate danger, call 999 or go to A&E. That is what it's for.

Why we wrote this series

HHSS gives a fixed donation from every item — £5 per hoodie, £3 per tee, £2 per cap and £1 per car window sticker — to UK mental health work. Nine posts won't fix anyone's week, but knowing the next step might. Heavy heart, strong soul.