Mental health support shouldn't require money—yet private therapy costs £50-150 per session, creating barriers for many. Fortunately, numerous free resources exist in the UK, though navigating them can be confusing.

This guide reviews the best free mental health support available—from NHS services to charity helplines, online programs to self-help apps. Quality help exists without cost; knowing where to look makes all the difference.

NHS Mental Health Services

NHS Talking Therapies (formerly IAPT)

What it is: Free psychological therapies for anxiety and depression

How to access: Self-referral online or via GP

What's offered:

Telephone/video assessment
Guided self-help
Group therapy
Individual CBT (typically 6-20 sessions)
Counselling for depression

Wait times: Vary by area—typically 4-12 weeks for initial assessment, then treatment wait

Who it's for: Adults with mild-moderate anxiety/depression

Limitations:

Not for complex trauma, personality disorders, or severe mental illness
Primarily CBT-focused (limited modality choice)
Time-limited
Postcode lottery (quality varies by area)

Rating: ★★★★☆ - Effective evidence-based treatment, but limited scope and waiting times frustrating

Crisis Services

111 Option 2: Mental health crisis line—24/7 access to urgent support

Crisis Teams: Community mental health teams for crisis intervention (accessed via 111, GP, or A&E)

What they offer: Risk assessment, short-term intensive support, medication review, safety planning

Who it's for: People in acute mental health crisis (suicidal thoughts, psychosis, severe distress)

Rating: ★★★★☆ - Essential service but overstretched; quality varies

Secondary Mental Health Services

What it is: Specialist NHS services for severe/complex mental health problems

How to access: GP referral

What's offered: Psychiatry, psychological therapies, medication management, care coordination

For: Severe depression, bipolar disorder, schizophrenia, complex PTSD, personality disorders, eating disorders

Limitations: Long waiting times (often 3-6 months), strict eligibility criteria

Rating: ★★★☆☆ - Vital when you need it but difficult to access and variable quality

Helplines and Text Services

Samaritans

Contact: 116 123 (24/7) or jo@samaritans.org

What they offer: Emotional support, non-judgmental listening

Best for: Anyone struggling, particularly those feeling suicidal or in distress

Cost: Free

Rating: ★★★★★ - Consistently excellent, trained volunteers, available 24/7

Shout

Contact: Text "SHOUT" to 85258 (24/7)

What they offer: Text-based crisis support

Best for: People who find texting easier than talking, need immediate support

Rating: ★★★★☆ - Good crisis support, though text-only limits depth

Mind Infoline

Contact: 0300 123 3393 (9am-6pm Mon-Fri)

What they offer: Information about mental health, signposting to services, support

Rating: ★★★★☆ - Excellent information resource

Campaign Against Living Miserably (CALM)

Contact: 0800 58 58 58 (5pm-midnight daily) or webchat

Focus: Primarily men but available to anyone

Rating: ★★★★☆ - Addresses male mental health specifically

The Mix

Contact: 0808 808 4994 or online (8am-8pm daily)

Focus: Under 25s

What they offer: Support, information, counselling

Rating: ★★★★☆ - Good youth-focused resource

National Suicide Prevention Helpline UK

Contact: 0800 689 5652 (6pm-midnight daily)

Specific focus: Suicide prevention

Rating: ★★★★☆ - Specialised crisis support

Free/Low-Cost Counselling

University Counselling Services

Who: Students at UK universities

What: Free counselling (typically time-limited)

Quality: Generally good but overstretched

Rating: ★★★★☆ - Essential student resource but often have waiting lists

Workplace Employee Assistance Programmes (EAPs)

Who: Employees whose workplace offers EAP

What: Typically 6-8 free counselling sessions

Quality: Variable (check which provider your employer uses)

Rating: ★★★☆☆ - Useful benefit but sessions limited

Training Clinics

What: Therapy provided by trainees under qualified supervision

Cost: Free to £10-30/session

Where to find: Search "[your area] counselling training clinic"

Quality: Supervised trainees—competent and keen, though less experienced

Rating: ★★★★☆ - Excellent value, genuine therapy

Charitable Counselling Organisations

Many charities offer free/low-cost counselling:

Cruse Bereavement Support: Free bereavement counselling

Rape Crisis: Free support for sexual violence survivors

Victim Support: Free counselling for crime victims

SSAFA: Free counselling for Armed Forces community

Rating: ★★★★★ - Specialist, compassionate, accessible

Online Programs and Apps

NHS-Approved Apps (Free)

Moodzone (NHS): Self-help for anxiety, depression, stress Rating: ★★★☆☆ - Basic but evidence-based

Every Mind Matters (NHS): Personalised mental health action plan Rating: ★★★☆☆ - Good starting point

Sleepio: CBT for insomnia (free via some NHS areas) Rating: ★★★★☆ - Evidence-based, effective for insomnia (featured in our sleep apps review)

Free Mental Health Apps

Calm Harm: Self-harm management Rating: ★★★★☆ - Specific, helpful for self-harm urges

Cove: Express emotions through music Rating: ★★★☆☆ - Creative, unique approach

MindShift: Anxiety management for young people Rating: ★★★★☆ - Evidence-based anxiety support (see our full anxiety apps review)

Wysa: AI mental health chatbot Rating: ★★★☆☆ - Decent AI support, limited depth

Free Online Courses

FutureLearn Mental Health Courses: Various free courses

Understanding Anxiety, Depression and CBT (Reading University): Free course

Mental Health and Wellbeing (St George's, University of London): Free course

Rating: ★★★★☆ - Educational, empowering

Peer Support and Community

Mental Health Forums

Elefriends (Mind): Online peer support community Rating: ★★★★☆

HealthUnlocked: Various mental health communities Rating: ★★★☆☆

Reddit (r/MentalHealth, r/Anxiety, r/depression): Active communities Rating: ★★★☆☆ - Unmoderated but large communities

Support Groups

MIND Local Groups: Face-to-face peer support

Rethink Mental Illness Support Groups

Depression Alliance Support Groups

Anxiety UK Support Groups

How to find: Contact charities directly or search online

Rating: ★★★★☆ - Peer support powerful, though availability varies

Self-Help Resources

Books (Free from Libraries)

Top recommendations:

Overcoming series (various conditions) - evidence-based CBT
Feeling Good by David Burns - cognitive therapy for depression
The Happiness Trap by Russ Harris - ACT approach
Self-Compassion by Kristin Neff

For detailed reviews and recommendations, see our guide to the best CBT workbooks.

Rating: ★★★★★ - Excellent self-help, library access free

Podcasts (All Free)

The Mental Health Podcast (Jaime Mahler): Conversations about mental health

Fearne Cotton Happy Place: Mental health and wellbeing

Mental Health Foundation Podcasts: Evidence-based mental health information

The Calmer You Podcast: Anxiety management

For our full curated list with detailed reviews, see mental health podcasts worth your time.

Rating: ★★★★☆ - Accessible, varied perspectives

YouTube Channels

The School of Life: Philosophy and psychology

Therapy in a Nutshell: Therapist-made mental health education

Kati Morton: Licensed therapist discussing mental health topics

Rating: ★★★☆☆ - Quality varies but some excellent free content

For Specific Populations

Young People

YoungMinds: Information, support, activism (Crisis Messenger: text YM to 85258)

The Mix: Support line and online community (under 25s)

Childline: 0800 1111 (under 19s)

Rating: ★★★★★ - Specialised youth support

Parents

Family Lives: 0808 800 2222 - parenting support

PANDAS: Perinatal mental health support

Rating: ★★★★☆

LGBTQ+

Switchboard: 0300 330 0630 - LGBTQ+ support

MindOut: LGBTQ+ mental health service (Brighton-based but national helpline)

Rating: ★★★★☆

Veterans

Combat Stress: 0800 138 1619 - veterans' mental health

SSAFA: Free counselling for Armed Forces community

Rating: ★★★★★

Limitations of Free Services

Realistic expectations:

Waiting times often longer than private
Less choice of therapist/modality
Time-limited support
May not suit complex presentations
Postcode lottery (availability varies)

Free resources are genuinely helpful but have limitations. They're best for:

Immediate crisis support
Mild-moderate mental health problems
Psychoeducation and skill-building
Between-session support
People unable to afford private therapy

When to Seek GP Support

See your GP if:

Symptoms persist despite self-help
Daily functioning significantly impaired
Experiencing suicidal thoughts
Need medication assessment
Require referral to specialist services

Making the Most of Free Resources

Tips:

Don't wait for crisis—use early
Combine resources (e.g., helpline + app + self-help book)
Give things time (apps/programs need consistent use)
Be patient with waiting lists while using immediate resources
Advocate for yourself if services inadequate

The Bottom Line

Quality mental health support exists without cost in the UK. While free services have limitations (waiting times, limited capacity), they genuinely help thousands daily.

Top recommendations:

Crisis support: Samaritans (116 123) and Shout (text SHOUT to 85258)
Therapy: NHS Talking Therapies self-referral
Apps: Calm Harm, MindShift, NHS apps
Information: Mind, Mental Health Foundation websites
Peer support: Elefriends, local support groups
Self-help: Library books, free online courses

No one should suffer alone due to cost. Help exists. Knowing where to look and how to access it makes all the difference.

Note: Services and availability correct as of 2025. Check websites for current details.

Best Free Mental Health Resources in the UK 2025