How To Use ChatGPT for Therapy & Counseling

AI Is Changing the Mental Health Game — Here’s How to Use It

As therapy can be expensive and hard to access, a growing number of people are turning to generative AI tools like ChatGPT to support their mental health.

Recent studies support this growing trend. In March 2025, The New England Journal of Medicine published the first randomized controlled trial showing that an AI chatbot, Therabot, led to clinically significant improvements in anxiety, depression, and eating disorder symptoms over just eight weeks.

The findings confirm what many already have experienced: AI tools, when used thoughtfully, can meaningfully support mental health.

Here’s how you can use ChatGPT as your personal mental wellness companion:

1. Begin with a verbal “Life Dump”

Start by telling ChatGPT everything that’s on your mind. Treat it like a safe journal that talks back.

• What’s stressing you out?
• What’s not working in your life?
• What do you wish someone would help you with?

If you’re comfortable, include key childhood experiences and family dynamics. You don’t need to wait for ChatGPT to “figure you out.” The more honest and comprehensive you are upfront, the better it can support you.

Privacy Reminder: Don’t share anything illegal, confidential, or highly sensitive. While your data is generally private, it’s wise to treat it like any online interaction — share only what you’re okay with being stored or seen.

2. Ask Reflective, Specific Questions

ChatGPT is not a mind reader — but it is a highly skilled thought partner when prompted well. After your initial venting, try asking:

• “What could be going on under the surface?”
• “What are some blind spots I might be missing?”
• “How can I grow from this situation?”
• “Can you help me reframe my thinking?”
• “What’s one small step I could take today?”

These types of questions mimic the introspective tone of therapy and help spark meaningful insights.

3. Embrace the Rabbit Holes

One powerful aspect of ChatGPT is that it never tires, judges, or interrupts. You don’t need to worry about “wasting someone’s time.” So if a side-topic comes up that feels meaningful, explore it.

• Did a memory pop up unexpectedly?
• Do you feel resistance around a certain question?
• Is there a pattern you keep noticing?

Unlike a traditional session, you can pause and pursue whatever path feels important in the moment. Some of the best self-discoveries come from unexpected detours.

4. Use ChatGPT to Challenge Negative Thoughts

Sometimes, the biggest thing holding us back is the way we think about ourselves, other people, or the situation we’re in. We can fall into mental habits like:

• “Nothing ever works out for me.”
• “I’m not good enough.”
• “If I fail, it means I’m a failure.”

These thoughts feel true in the moment — but often, they’re just stories we’ve told ourselves for so long, that we stop questioning them.

One of the most helpful things you can do is ask ChatGPT to help you look at things from a different angle. You can say:

• “I’m thinking this — can you help me see it differently?”
• “What’s a more honest or helpful way to look at this?”
• “I’m stuck in this mindset — help me think through it.”

ChatGPT can walk you through different ways to interpret what’s happening and even help you rewrite the story you’re telling yourself. That shift in perspective is often where the healing starts.

5. Ask for Homework, Feedback, and Structure

To stay on track, ask ChatGPT to assign homework or structure your sessions:

• “Can you give me a 7-day self-reflection challenge?”
• “What journaling prompts should I explore this week?”
• “Can you ask me a series of questions, one at a time, until I uncover what’s really bothering me?”

Also, don’t be afraid to request direct feedback. ChatGPT can often mirror things back to you in a way that feels clarifying and constructive.

6. Use Projects to Track Progress Over Time

If you’re a ChatGPT Plus subscriber, you can create a dedicated “therapy” project and return to it daily or weekly. This allows you to:

• Reflect on your growth
• Revisit earlier patterns
• Keep momentum going
• Journal and build on your thoughts in one place

Progress happens when you commit to consistent introspection, not just one-off breakthroughs.

All in all, using ChatGPT for mental health support isn’t about replacing a real therapist — it’s about having a private, always-available space to think out loud, explore what’s going on inside, and take small steps toward healing. When used with honesty and curiosity, it can become a powerful companion for personal growth, clarity, and emotional resilience.