Nine Minutes to Be Heard: How to Talk About Mental Health at the GP

You’ve rehearsed it in the car. You’ve got a list on your phone. Then the GP says ‘what can I do for you today?’ and your mind goes blank. Ten-minute appointments are not exactly built for conversations about anxiety, low mood or burnout. But a short appointment can still be useful — you just need a bit of a plan.

This isn’t about diagnosing yourself or performing the perfect patient. It’s about giving the GP enough of the real picture to point you towards the right support. And if the first attempt doesn’t go well, there are ways forward.

Before you go: get the messy bits on paper

You do not need a polished speech. You need a few prompts. Before the appointment, jot down:

• Why you booked. One line is enough: ‘I’m not sleeping and I can’t concentrate at work.’ ‘I’ve been feeling flat for weeks.’ ‘I’m having panic symptoms on the train.’
• How long it’s been going on. Days, weeks, months. Has it happened before? Is it getting worse?
• What it’s affecting. Sleep, appetite, work, study, relationships, money, drinking, exercise, your ability to leave the house. Concrete examples are useful.
• What you’ve tried. Talking to friends, self-help apps, reducing alcohol, changing hours, nothing at all. All of that counts.
• What you want from the appointment. Information? A referral to NHS Talking Therapies? A medication review? A fit note? A follow-up? It’s okay to say you’re not sure — but knowing your main ask helps.

If you’re worried you’ll freeze, take the list in with you. You can say: ‘I wrote some notes because I find this hard to talk about.’ Most GPs will not mind. Some people also take a trusted friend or family member into the appointment for support and to help remember what was said.

At the start: say why you’re there

Try to lead with the headline rather than a long build-up. ‘I booked because I’ve been feeling anxious most days and it’s starting to affect my work.’ ‘I’ve felt really low since the summer and I’m not enjoying anything.’ ‘I think I’m burned out and I can’t switch off.’

Watch out for minimising words. ‘Just’ is a big one. ‘I’m just a bit stressed.’ ‘It’s probably nothing.’ ‘I don’t want to waste your time.’ You are allowed to take up space in a ten-minute appointment. If it helps, swap ‘just’ for something more specific: ‘I’m struggling most days’ or ‘I’m not coping the way I usually do.’

It can also help to mention physical symptoms — poor sleep, headaches, stomach issues, tension, changes in appetite. A GP may want to rule out physical causes, and that’s a normal part of the process.

How to describe symptoms without shrinking them

You do not need clinical language. You do need detail. Try using frequency, duration, severity and impact:

• ‘I’ve had panic symptoms most days for about six weeks. My heart races and I’ve started avoiding the Tube.’
• ‘I’ve felt low for three months. I’ve stopped seeing friends and I’m crying before work.’
• ‘I’m exhausted all the time, I’m cynical about everything, and I dread opening my laptop.’

If you’re not sure what’s going on, say that too: ‘I don’t know if it’s depression, but something isn’t right.’ A good GP should ask follow-up questions. You don’t have to have the answers.

What might come up: NHS talking therapies and other options

Depending on where you live in the UK, the GP may talk to you about NHS Talking Therapies (previously known as IAPT in England), local counselling services, medication, social prescribing, or a combination. NHS Talking Therapies often accept self-referrals in England, and you can usually refer yourself without seeing a GP first. Waiting times vary by area and service.

Useful questions to ask:

• ‘What’s available locally, and what are the waiting times like?’
• ‘Can I self-refer to NHS Talking Therapies, or do you need to refer me?’
• ‘What should I do if things get worse while I’m waiting?’
• ‘Is there a crisis number or out-of-hours support I should know about?’
• ‘Can we book a follow-up, or should I come back if X happens?’

In Scotland, Wales and Northern Ireland, the names and routes into support differ, so ask what is available in your area. Medication may be discussed, but you are allowed to ask questions, say no, or ask for time to think.

If you leave feeling unheard

It happens. You might feel rushed, dismissed, or like you played down how bad things are. Try not to conclude that support isn’t available full stop. You can:

• Book another appointment, ideally with the same GP if you felt partly heard, or a different GP if you didn’t.
• Ask the reception team if there is a longer appointment or a GP with a special interest in mental health.
• Self-refer to NHS Talking Therapies if that’s available in your area.
• Contact a local Mind, use NHS 111, or call Samaritans on 116 123 if you need to talk things through.
• Write a short note to the practice manager if you want to flag that the appointment felt too brief. You don’t have to make a formal complaint to give feedback.

If you ever feel at immediate risk, contact emergency services or your local crisis line. You deserve help at that point too — not just when there’s a convenient ten-minute slot.

The aftercare bit nobody tells you about

Before you leave, try to summarise what was agreed: ‘So I’ll self-refer to Talking Therapies and book a review in four weeks?’ Write it down. Keep a simple symptom diary if you can — sleep, mood, anxiety, anything that feels relevant. It will make the next conversation easier.

A short appointment is not the whole conversation. It’s a doorway. You are allowed to go back through it.