Free, online, every Monday at 8pm. No waiting lists, no pressure.
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1 in 8
people in the UK will experience social anxiety at some point
Free
always, for anyone in the UK - no referral, no waiting list, no catch
20%
average reduction in symptoms after 10+ sessions, based on member data
Birmingham
If you're searching for a social anxiety support group in Birmingham, maybe late at night with a knot in your stomach, you're not the only one. You can refer yourself for free NHS talking therapy through Birmingham Healthy Minds, call the Birmingham Mind helpline any day between 9am and 11pm, or join WalkTheTalk, a free online peer support group that meets every Monday at 8pm and already includes people from Birmingham.
Birmingham is a big place to feel small in. It's the largest UK city outside London, and a young one: 36% of residents are under 25, compared with 29% nationally, according to Birmingham City Council's mid-2022 population estimates. The city's universities supported 76,093 full-time students in 2021/22.
That adds up to a lot of moments that ask you to speak before you feel ready - seminar presentations, first jobs in the Colmore business district, Friday drinks after work, the crush of New Street at rush hour. If any of that makes your chest tighten, getting social anxiety help in Birmingham doesn't have to mean a big leap. Good anxiety support can start with one quiet Monday evening online.
Confidence is a muscle. WalkTheTalk is about giving you an easy, low-stakes way to train yours. Every Monday at 8pm
Join a Monday session →
HOW IT WORKS
Small steps. Real people. No pressure.
Every Monday at 8pm, you join a small group online. Here’s what happens.
8:00 - 8:10
Check in honestly
Everyone shares briefly how the week's gone. There's no pressure to say more than you want to, especially the first time.
8:10 - 8:40
Share a win and a struggle
This is where the real conversation happens - sharing what's on your mind with people who understand without needing an explanation.
8:40 - 8:50
Leave with one thing to try
Pick one small thing to practice before next Monday - a concrete action. If time, we try social anxiety icebreakers to keep the conversation going.
Birmingham
Social anxiety therapy and support in Birmingham (NHS and local)
Alongside WalkTheTalk, these services are available nearby. These are signposts, not endorsements. Always verify details before visiting.
Birmingham Healthy Minds (NHS Talking Therapies)
Free NHS talking therapy, including CBT, for anyone aged 16 or over registered with a Birmingham GP. You can refer yourself online or by calling 0121 301 2525, without seeing your GP first.
Birmingham Mind
The city's largest voluntary sector mental health provider. Its helpline (0121 262 3555, or freephone 0800 915 9292) is open every day from 9am to 11pm, with webchat from 10am to 9pm, for anyone in Birmingham or Solihull.
Carrs Lane Counselling Centre
A BACP-accredited counselling charity in the city centre, offering affordable one-to-one counselling face to face, by phone or by video. It isn't a drop-in, so call 0121 643 6363 to book.
Anxiety UK
A national charity run by and for people with lived experience of anxiety. It has a 24/7 infoline on 03444 775 774, calls with peer supporters, support groups, and therapy from £20 a session.
Frequently Asked Questions
Is there a social anxiety support group in Birmingham?
Yes. WalkTheTalk runs a free online social anxiety support group every Monday at 8pm, and people from Birmingham already join each week. It's one UK-wide group rather than a Birmingham-only session, so you'll meet people from all over the country in small breakout rooms. You can join from home, with no referral or diagnosis needed.
How do I get help for social anxiety on the NHS in Birmingham?
You can refer yourself to Birmingham Healthy Minds, the free NHS talking therapies service for anyone aged 16 or over with a Birmingham GP. Fill in the online self-referral form, call 0121 301 2525, or ask your GP to refer you. Treatments include CBT, offered in person, by video, by phone or as an online course.
Is WalkTheTalk free?
Yes, WalkTheTalk is completely free. You don't need a referral, a diagnosis or a GP appointment, and there's no waiting list - you can join the next Monday session at 8pm. It's free social anxiety support online for anyone in the UK, whether you're waiting for therapy, finished it a while ago, or have never told anyone.
What happens at a WalkTheTalk session?
Each Monday session starts with a short check-in, then you move into a breakout room of 5-6 people. You can share a win or a struggle, talk through something coming up, and try a gentle icebreaker. Everyone leaves with one small thing to try that week. Sharing is optional - plenty of people just listen at first.
Is peer support the same as therapy?
No. WalkTheTalk is peer support, not therapy - it's run by people with lived experience, not clinicians. It works well alongside NHS therapy or CBT, giving you a regular, low-pressure place to practise what you learn there. If you need clinical treatment, Birmingham Healthy Minds or your GP is the place to start.
Will I meet people from Birmingham?
Yes - people from Birmingham already come along on Mondays, alongside members from across the UK. Right now it's one online group, but WalkTheTalk is investing in local connection, starting with community socials and meetups and, eventually, city-based peer groups. We can't promise dates yet. Join now and you'll be part of it from the start.
How can I cope with social anxiety at work in Birmingham?
The best way to cope is to practise in small steps rather than waiting to feel confident. If meetings are hardest, try saying one sentence early, before the worry builds. Notice your safety behaviours - the things we do to feel protected, like rehearsing every word before a call - and drop one at a time. Birmingham Healthy Minds offers CBT, and our Monday group is a low-stakes place to practise.