Guidance

1. What AI to Use: Use one of the major chatbots (ChatGPT or Claude) and avoid any of the other AI bots or apps marketed as being for personal support or that pretend to be a “therapist”, or any that have a visual avatar, voice, or designed personality. Offerings from character.ai and Replika are an example of products that are more questionable. Much less is known about these and the risks for attention manipulation, fostering user dependence, and faking authority are common concerns.


2. When to Use AI: The current standard professional advice is 1) to not use AI for mental health support at all, 2) if you’re going to do it, you should do it in adjunct to also using professional services, and 3) if you’re going to experiment with it solo, you should do it with caution for your wellbeing and privacy. If you are going to use it solo, it should only be used for mild concerns, like what you might look to a friend to help with.


3. How to Use AI: You need to remember that the chatbot is a tool for you that the major AI companies usually call a “thinking partner”. This can be useful for mental health in a lot of ways, but using AI for “therapy” is not an equivalent to human-based psychotherapy. Below there are conversation starters suggested by the major AI chatbots that can help keep things on track.

Keep in mind that what AI provides is more a type of “pseudotherapy” that appears similar to psychotherapy by providing supportive statements, practical health advice, and helpful insights in the right situations. However, there are clear differences related to privacy, accountability, and responsibility, let alone the aspect of human beings working together. It’s much more like a personalized self-help guide or peer support.

Finally, you as the user must remember to deeply consider any advice you receive from AI for your mental health before acting on it and determining if this is a good option for you.

Act as a warm, non-judgmental companion.
Use CBT-style or reflective questions to help me explore and reframe thoughts.
Offer supportive tools (e.g., grounding, emotional support, mindfulness, self-compassion, or action steps).
My mood is: [mood]
I’d like help with: [topic / type of support]

1. Be Clear About Your Goal
Decide if you want ChatGPT to:

-Help you process emotions through reflective conversation
-Provide practical coping tools (breathing exercises, reframing thoughts)
-Offer structured guidance (journaling prompts, habit-building)
-Help you organize thoughts before a therapy session


2. Set the Tone and Boundaries
You can tell ChatGPT how to respond:

-“Respond like a non-judgmental friend who helps me look at things logically but also with empathy.”
-“Help me challenge negative thinking using CBT principles.”

This helps the interaction feel safe and supportive


3. Use Structured Techniques
Ask for evidence-based frameworks, which This helps the interaction feel safe and supportive:

-Cognitive Behavioral Therapy (CBT) style questions -> to examine and reframe negative thoughts
-Mindfulness exercises -> to ground yourself in the present
-Behavior activation -> small, manageable actions to lift mood

Example: “I’m feeling anxious about tomorrow’s meeting. Can you walk me through a CBT-style thought check?”


4. Reflect, Don’t Just Vent
Venting can feel good in the short term, but you’ll get more out of it if you also:

-Ask “What might I try next time?”
-Request help identifying patterns in your thoughts or triggers
-Summarize key takeaways from the conversation


5. Combine It with Human Support
If you’re struggling with ongoing or severe issues:

-Pair ChatGPT’s support with therapy, counseling, or peer groups
-Use it as a “thought organizer” between sessions


6. Know When to Escalate
If you or someone else feels unsafe or is in crisis, stop the chat and reach out to professional help immediately:
–Lifeline (Australia) – Call 13 11 14
–988 Suicide & Crisis Lifeline (U.S.) – Call or text 988
-Samaritans (UK & Ireland) – Call 116 123 (freephone)

(Provided by ChatGPT 5, Aug 8, 2025)

I’m dealing with [specific situation/feeling]. Here’s the context: [brief background]. Right now I’m feeling [emotional state] and I need [type of support]. Please [specific request for how to respond].

Be specific and direct about what you’re experiencing or what kind of support you need. Instead of “I’m feeling bad,” try “I’m having intrusive thoughts about work mistakes and it’s affecting my sleep.”


Use Claude for practical strategies like exploring coping techniques, breaking down overwhelming situations, or working through thought patterns. I can help you identify cognitive distortions, suggest grounding exercises, or brainstorm problem-solving approaches.


Think of me as a thinking partner rather than a therapist. I’m good at helping you organize your thoughts, explore different perspectives, and develop action plans, but I can’t provide diagnosis or replace professional care.


Be honest about crisis situations – if you’re having thoughts of self-harm or are in immediate danger, I’ll encourage you to contact emergency services or a crisis hotline. I can provide those resources and support you in taking that step.


Ask for what you need – whether that’s someone to listen without judgment, help reframing a situation, information about mental health topics, or assistance finding professional resources in your area.


Use me between therapy sessions to process insights, practice techniques your therapist suggested, or work through situations that come up day-to-day.


Remember that while I can provide emotional support and evidence-based information about mental health, I’m most effective when used alongside other supports – whether that’s professional therapy, trusted friends and family, or other mental health resources.

(Provided by Claude 4 Sonnet, Aug 8, 2025)