Yes. Several options are available immediately, without a referral, without a waiting list, and without cost.
Structured free programmes
The strongest option for mild to moderate depression is a guided self-help programme. These are not the same as reading an article or downloading an app. Structured guided programmes involve regular sessions, specific evidence-based content, and support between sessions.
Beside is a free five-week programme built on the WHO’s Step-by-Step evidence base, tested in five randomised controlled trials. It runs entirely on WhatsApp. You sign up with your email address, are paired with a trained peer supporter, and complete five 20-minute sessions over five weeks, with your supporter checking in between each one. There is no cost, no referral, and no waiting list. Start here.
Free helplines (UK)
Samaritans (116 123) is available 24 hours a day, seven days a week, free from any phone. You do not need to be in crisis to call. If you need to talk to someone right now, this is the most immediate option.
Mind’s Infoline (0300 123 3393) is available Monday to Friday, 9am to 6pm, and can provide information about local services, treatment options, and where to find support.
Shout (text SHOUT to 85258) is a free text-based crisis service, available 24 hours.
Free online resources
Every Mind Matters is an NHS resource with a free personalised mental health action plan tool. It takes about five minutes to complete and produces practical recommendations based on your answers.
Mind has extensive free information on depression, anxiety, and related conditions, including self-help guides that can be used immediately.
The PHQ-9 screener is a free two-minute questionnaire that will give you a clinical reference point for where your symptoms sit.
NHS self-referral (UK)
If you are in England, you can self-refer to NHS Talking Therapies without going through your GP. Wait times vary, but self-referral is free and your place on the list is confirmed at the time of referral.
If you are outside the UK
Beside operates in Lebanon, Egypt, Zambia, and China, with the programme available in Arabic, English, French, and Mandarin. The programme is free regardless of where you are located. Beside’s get help page also has crisis resources for multiple countries.
Related reading: how do I get help for depression if I cannot afford a therapist? and I have been waiting months for mental health support, what do I do?
If you are experiencing mild to moderate depression and want to start something structured today, Beside is the most evidence-backed free option available right now.