A Guide To Using AI For Mental Health
In an era of high stress and constant connectivity, it's not surprising that many people are turning to AI chatbots like ChatGPT for mental health support. The accessibility and lack of stigma make it an appealing option when traditional therapy seems out of reach due to cost, scheduling, or social taboos.
However, this growing trend comes with significant risks, including reports of serious mental health crises linked to AI interactions. If you're considering using ChatGPT as a therapeutic tool, it's crucial to approach it with caution. We consulted a clinical psychologist to learn how to use AI for mental health support safely and effectively.
AI as a Supplement Not a Replacement
"As a clinical psychologist, I don’t see ChatGPT as a replacement for therapy," says Dr. Ingrid Clayton, author of the book “Fawning.” "There are nuances, attachment needs and emotional dynamics that require human connection and attunement."
Despite this, Dr. Clayton acknowledges that AI can be a useful tool when implemented correctly. She notes that many of her clients use AI between therapy sessions in productive ways. "For example, clients sometimes run dating app messages or emotionally charged texts through AI to gain neutral feedback and help recognize patterns such as emotional unavailability, deflection or manipulation," she explains. These AI-driven insights often align with topics already being discussed in their sessions.
Others use AI for in-the-moment support, asking for nervous system regulation tools when they feel dysregulated. "While it’s not therapy, it can sometimes support the therapeutic process and help bridge insights or skill building in between sessions," Clayton adds.
The primary risk of relying solely on AI is the lack of personalization. A chatbot doesn't know your personal history, traumas, or the full context of your life, which can lead to it missing or misinterpreting key emotional nuances.
5 Rules for Using AI in Your Mental Health Journey
Dr. Clayton offers the following rules to help you use AI as a supportive tool without falling into its potential traps.
1. Use AI as a Tool, Not a Substitute
Think of AI as a resource similar to journaling or searching for information online. It can be a helpful supplement to your mental health routine, but it should never replace the guidance and relationship you build with a licensed human therapist.
2. Be Specific and Ask for Actionable Instructions
To get the most out of an AI chatbot, you need to be precise. "You’ll get the most helpful responses by asking for something actionable, like a grounding exercise or help reframing a message, rather than seeking broad emotional guidance," Clayton advises. Be skeptical of the answers you receive. Researchers have found that bots are often designed to agree with users to receive better ratings, rather than providing challenging or corrective feedback.
3. Watch for Emotional Dependence
AI can simulate empathy and use therapeutic language, creating a false sense of security. Clayton warns against becoming overly reliant on AI for daily validation or decision-making. "Overreliance can encourage self-abandonment, an outsourcing of your inner knowing to an external (and non-relational) source," she says. This can be especially harmful for individuals with relational trauma, as it may reinforce unhealthy patterns.
4. Bring Your AI Insights to Your Therapist
If an AI's response resonates with you or makes you feel unsettled, don't just leave it there. Bring that insight to your next therapy session. This allows you to explore the topic more deeply with a professional who understands your personal context, turning the AI's output into a productive talking point.
5. Know the Limits, Especially in a Crisis
It is critical to understand that AI is not equipped to handle a crisis. For issues involving suicidal ideation, abuse, or acute trauma, you must reach out to a licensed therapist, a trusted person, or a crisis hotline immediately. A 2025 Stanford University study highlighted this danger, finding that large language models often provided inappropriate and even dangerous responses in high-stakes mental health scenarios.
