I need to talk to someone but can't afford much, what are my options?

You have more options than you might think, and some of them are free. The NHS offers talking therapies you can often refer yourself to, charities and helplines will listen at no cost, and many private counsellors keep a few lower-fee places. Wanting to talk to someone is a good instinct, and cost does not have to stop you.

Free and low-cost ways to talk

• NHS talking therapies. In England you can usually refer yourself without seeing a GP first, and it is free. Your GP surgery can also point you to the service in your area, and the other UK nations have their own routes in through your GP.
• Your GP. They can talk through what is going on, check for anything physical, and tell you what is available locally.
• Charities and support lines. Many offer free listening, helplines, online chat or group support, often for particular things such as grief, relationships or money worries.
• Workplace and university support. Some employers offer a free employee assistance line with a few counselling sessions, and most universities have a student wellbeing service.
• Reduced-fee counsellors. Many private counsellors keep some places at a lower fee, and trainee counsellors on supervised placements often charge much less.

If you need to talk to someone now

If things feel too much right now, please reach out today rather than waiting for an appointment.

• Samaritans on 116 123. Free, any time, day or night.
• NHS 111 if you need urgent help and it is not an emergency.
• 999 or A&E if you or someone else is in danger.

What a first session is usually like

Most counsellors start with a conversation about what has brought you there and what you would like to be different. You do not need to have it all worked out. They will explain how they work, what is kept private, and how often you would meet. Sessions usually last about 50 minutes, in person, by phone or on video. It is fine to say if you are not sure it is right for you, and good counsellors expect that.

Roughly what does it cost?

Private counselling in the UK commonly costs from £45 a session, and often more in big cities. Many counsellors offer a lower fee if money is tight, sometimes called a sliding scale, but they will only do so if you ask. It is fair to ask about it before you book, and to check the session length and cancellation terms.

How to keep the cost down

• Ask about reduced fees. Say plainly what you can afford. Many counsellors would rather know.
• Try a trainee. Trainees work under supervision and often charge far less than a qualified counsellor.
• Choose a shorter block. Agreeing a set number of sessions, then reviewing, helps you plan your spending.
• Use free support in between. A helpline, support group or self-guided recording can fill the gaps between paid sessions.

When to see your GP first

Please see your GP if low mood or worry has lasted more than a couple of weeks, is getting in the way of work, sleep or eating, or if you have had thoughts of harming yourself. If you ever feel unable to keep yourself safe, call Samaritans free on 116 123, call NHS 111, or call 999 if you are in danger. Your GP can check for physical causes, tell you about NHS talking therapies and discuss other help. Counselling can sit alongside NHS care, and a good counsellor will tell you if another route is better first. Please do not stop or change any medication without speaking to your doctor.

Counselling or coaching?

Counselling gives you time and space to talk about what you are feeling and where it comes from. Coaching looks forward, at goals and practical next steps, and is not a substitute for therapy. If what weighs on you is feelings, loss or worry, counselling is usually the better place to start.

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