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How to use this guide

Looking After You While You Care

This guide is for you, the carer. It explains what CBT is, what the research says for carers, how to refer yourself to free NHS talking therapies, and where to get help right now. It is general information, not medical advice, and it isn't therapy.

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Sources checked 31 October 2026

On a phone, tablet or computer

Fill it in by typing

  1. Download the PDF from your email or from the download page.
  2. Open it in a PDF app that supports forms, such as Adobe Acrobat Reader (free on computers, phones and tablets).
  3. Tap a box and type. Tick boxes tick with one tap.
  4. Save the file. Your answers stay in your copy; nothing is sent to Keep It Together Care.

On paper

Print it and write by hand

  1. Print it on A4. There is room to note your local service and the date you referred.
  2. Tick the questions off as you ask them.
  3. Keep it somewhere private. Nobody else needs to see it.

Video walkthrough

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Common questions

What if I need help right now?
If a life is at risk, call 999 or go to A&E. Samaritans are on 116 123, free, day or night. In England, NHS 111 can tell you the right place to get help. In Scotland, Wales and Northern Ireland, ask your GP or local NHS service about urgent mental health support.
Do I need to see my GP first?
Not in England. You can refer yourself to NHS Talking Therapies at nhs.uk/talk if you're 18 or over (16 or over in some areas). You can also ask your GP to refer you.
Will CBT definitely help?
It can, but it isn't guaranteed. The guide explains what the research says, honestly, and what else is available if CBT isn't right for you.
I typed into it, but my answers had gone when I opened it again. Why?
Some previews, such as a browser tab or an email preview, can't save answers in a form. Download the PDF first, open it in a PDF app that supports forms, such as Adobe Acrobat Reader, then save.
Is anything I write sent anywhere?
No. The PDF doesn't send your answers to Keep It Together Care or to anyone else. They stay in the file on your device, or on your paper copy.

What’s inside

  • The short version
  • What CBT is
  • Can it help carers?
  • How to refer yourself in England
  • Questions you could ask
  • Something you can start today
  • Other support for you
  • Where this information comes from

Practical organisation, not medical advice. Your own care team’s advice always comes first. See all free help