A growing number of people are turning to ChatGPT for therapy-like conversations. So much that it’s become a daily part of my conversations as a therapist.
A recent study published in the Journal of Medical Internet Research examined how people used ChatGPT for mental health support. It found that while the tool is empathetic and informative, it lacks clinical depth and accuracy.
Just recently, a woman with a diagnosed personality disorder, already on medication, documented how she “fell in love” with her psychiatrist on a popular social media platform. She went on to reveal that she was also in love with Henry, her ChatGPT companion.
I am not discouraging the use of ChatGPT or other AI tools completely. Instead, through this blog, I want to offer safe ways to use them as support for your mental health.
Safe Ways To Use ChatGPT for Mental Health Support
Journaling Prompts
Sometimes it’s easier to get your thoughts out when you have a starting point. You can ask ChatGPT to give you questions that make journaling feel less overwhelming.
It will give you questions like:
- “What’s one thing that made me smile today?”
- “What situation drained my energy the most this week?”
- “If my anxiety had a voice, what would it say?”
- “What do I wish someone else understood about me right now?”
You can either reply to its response or write it down in your journal.
Mindfulness and Habit Support
Use ChatGPT to shortlist practices that you can try when you feel stressed or need to slow down.
- “Give me a 2-minute breathing exercise I can do at my desk.”
- “Remind me of three simple habits for better sleep.”
- “Suggest one way to pause when I start spiraling with worry.”
- “What’s a quick body check-in I can do right now?”
If they offer a practice that cannot be included in your everyday routine, ask it for an alternative and give context.
Easy Learning
Some words or therapy jargons you read in a blog can create blocks in your mental health journey. You can ask ChatGPT to explain things in everyday language so they make more sense to you.
- “What does ‘grounding’ mean in plain English?”
- “Explain anxiety vs. stress like you’re talking to a friend.”
- “What does self-compassion look like day to day?”
- “How does exercise actually help my mood?”
Conversation Practice
If you’re nervous about a tough conversation, you can practice first. ChatGPT can act like a stand-in so you feel more prepared.
- “Help me practice telling a friend I can’t hang out tonight.”
- “Pretend you’re my boss and I’m asking for a day off.”
- “Let me try explaining my boundaries with a family member.”
- “Show me kinder ways to say I need space.”
Here’s a personality prompt you can use:
“Pretend like you are my friend. You’ve been waiting for 2 weeks for tonight’s dinner, but I can’t make it. I don’t want them to feel bad or unvalued. Help me practice the conversation.”
Staying Organized
With every new day throwing challenges at us, it’s easy to stay on track with our goals. ChatGPT can help you keep them tidy so they’re easier to reflect on later.
- “Turn these random notes into a short to-do list.”
- “Help me track my mood changes over the week.”
- “Make a simple plan for sticking to my three goals.”
- “List the coping tools I’ve mentioned in past chats.”
When Not To Use ChatGPT as Your Therapist
ChatGPT isn’t equipped to handle complex emotions or life stories. It can’t match the depth of understanding a therapist develops after years of training and experience.
Use ChatGPT only for self-reflection or support. If you’re in any of these situations, turn to a qualified professional instead:
- Experience thoughts of self-harm or suicide
- Need help with managing medications or psychiatric advice
- Trouble processing trauma or deeply personal issues
- Living with a complex personality disorder
- Trouble navigating relationship, family, or marriage therapy
- Face a crisis that needs immediate human intervention
Your mental health deserves safety, accountability, and human connection. If you’re in Ontario and need a virtual psychotherapist that specialises in grief and trauma, I’d be glad to support you.