You're not crazy
It's a normal reaction
Fear. Anxiety. Insomnia. You're on edge all the time. You can't relax. You wake up at 4am and can't fall back asleep. This isn't weakness. It's a normal reaction to an abnormal situation. You fled a country where you could have been killed. Your body and brain are still in survival mode. This can be worked on. In the UK, there's help for this. Free.
Free help through the NHS
no GP needed
NHS Talking Therapies
Free therapy from the NHS. Previously called IAPT. You can self-refer — no GP referral needed. Go to the website, fill in a form, and they call you back. They offer CBT (cognitive behavioural therapy), counselling, or group sessions. Online, by phone, or in person. Waiting time: 2-6 weeks.
via GP
Through your GP
If you'd rather not fill in the form yourself — ask your GP. Say: «I need a referral to talking therapies.» Or: «I'm struggling with anxiety and sleep. I'd like to see a therapist.» The GP must refer you. If your GP isn't helpful — self-refer directly at nhs.uk/talk.
your right
Interpreter at appointments
If English isn't your first language — you have the right to an interpreter. Free. Say when booking: «I need an interpreter in Russian.» Or ask your GP to arrange it. The interpreter must keep everything confidential. Nobody will find out what you discussed.
LGBTQ+ mental health
all UK online
MindOut
By LGBTQ+ for LGBTQ+. Based in Brighton, but online support covers all of the UK. Low-cost counselling, peer support, support groups. Online groups via Zoom: Monday 3-5pm (for people of colour), Tuesday 3-5pm (for trans/non-binary), Wednesday 3-5pm (general LGBTQ+). Also groups for 50+, under 30, women, bi people.
London
London Friend
The oldest LGBTQ+ organisation in the UK (since 1972). Up to 12 weeks of free counselling with a volunteer therapist. For LGBTQ+ people. Also help with alcohol, drugs, and chemsex (via Antidote — see below). Waiting list is around 5 months, but it's worth signing up now.
helpline
Switchboard
Not just for crisis — you can call just to talk. An LGBTQ+ listening service. Sexuality, gender, relationships, health — anything. Volunteers are LGBTQ+ themselves. Anonymous. Every day 10:00-22:00. Phone, webchat, or email.
find a therapist
Pink Therapy
A directory of LGBTQ+-friendly therapists across the UK. Search by city, language, or specialism. All therapists are trained in working with LGBTQ+ people. Sessions are paid, but some offer a sliding scale (price based on what you can afford).
London, asylum seekers
Outcome (Islington Mind)
An LGBTQI+ project by Islington Mind. A safe space for LGBTQI+ people in London. Drop-in every Tuesday 11:00-16:00 (in person + online). Just turn up — no appointment needed. Peer support, groups, mental health support. Open to asylum seekers.
For survivors of torture and trafficking
self-referral
Helen Bamber Foundation
If you've survived torture, violence, or trafficking — they can help. Therapy + legal support + medical evidence for asylum. You can self-refer via the form on their website. Free. Based in London but accept referrals from across the UK.
torture survivors
Freedom from Torture
Therapy for people who have survived torture. Centres in London, Manchester, and Glasgow. Group and individual therapy, art therapy, yoga. They also write medico-legal reports for asylum claims. Free.
Chemsex
LGBTQ+
London Friend — Antidote
The only drug and alcohol service in the UK run by LGBTQ+ people for LGBTQ+ people. Specialises in chemsex. No judgement. Free. Drop-in: Monday 11-13 (86 Caledonian Rd, N1) and Thursday 18-20 (32a Wardour St, W1). Or call / email.
online groups
THT — Chemsex Ready for Change
Terrence Higgins Trust runs free online groups for gay men, bi men, and trans people who want to change their relationship with chems. Counselling, live chat, helpline. Anonymous.
In crisis right now
24/7
If you're struggling right now
Don't wait. Text or call. Free. Anonymous. 24 hours a day.
Important: The information on this page is general and does not replace professional advice. If you're struggling right now — email [email protected] or call Samaritans 116 123 (free, 24/7). For a referral to a specialist, see your GP or visit NHS Talking Therapies.