Using ChatGPT between therapy sessions — can it actually help?

More and more people are using tools like ChatGPT to make sense of their thoughts, often between therapy sessions — sometimes as a kind of informal mental health support. But is it actually helpful, and where might it start crossing the line into something less helpful?

If you were to poke your head into any therapist Facebook groups and search for “AI and therapy”, you’d probably find yourself in the middle of a fairly heated debate.

Which makes sense. AI is still relatively new. A lot of therapists will openly say they’re not particularly “techy”. There are genuine concerns about safety, misinformation, and what this all means for therapy in the long term.

I seem to have a bit of a foot in both camps. As a therapist, I want the best for my clients.

And as a human who still has “stuff” sometimes… I’ve absolutely had my own late-night “what is this?!” ChatGPT moments.

I also know I’m not the only one.

It’s something that comes up more and more — often a bit hesitantly, sometimes with a hint of embarrassment — people mentioning they’ve “just quickly asked ChatGPT about something” and they are wondering what to make of the response.

When I say “I’ve tried it too”, you can almost feel the relief. It stops being something to hide, and becomes something we can actually talk about — which tends to make things feel a bit easier in therapy.

So this isn’t a “here’s what a therapist thinks about AI” post.

This is more:

what I’ve noticed from trying it myself
what clients are already doing
where it can genuinely help
where it can get a bit tricky
how to use it in a way that actually supports you

Also worth saying — I’m not an AI expert. This is based on experience, observation, and a bit of curious digging around forums. And AI is changing constantly, so this will probably be out of date by next week!

But if you’re already using it (or thinking about it), this may give you a clearer sense of how to approach it – and how to talk to your therapist about it.

Why people are using ChatGPT for emotional support

Often, people aren’t using AI instead of therapy — they’re using it in between. A week between sessions can feel like a long time when something’s on your mind.

Some of the reasons I’ve seen (and a couple I’ve experienced) are:

wanting to make sense of thoughts or feelings when your brain feels a bit tangled
trying to put something into words before a session
needing support in the moment when no one else is around
exploring patterns or behaviours
asking “what am I actually feeling here?”

For some people, it also feels safer. I’ve seen a lot of comments along the lines of:

“AI won’t judge me”
“I don’t have to worry about upsetting it”
“I can say exactly what I want without filtering”

And for some, there simply isn’t anyone else to talk to — or therapy isn’t accessible right now.

All of that makes sense.

Maybe you’ve been going round in circles trying to get a clear answer… and wondering why it’s still not quite landing.

How AI can help with self-reflection and therapy between sessions

Used in the right way, there are parts of this that can be genuinely helpful — especially if your thoughts feel a bit tangled or hard to put into words.

From my own experience, and from what I’ve read, it can be useful for things like:

getting thoughts out of your head and into some kind of order when everything feels a bit jumbled
reflecting on situations and seeing things from a slightly different angle
finding the words for how you’re feeling — whether that’s for yourself or a conversation
prompting you to think about things in ways you might not have considered
simple, in-the-moment support like breathing exercises or grounding ideas
bringing something more structured into a session if that helps you — especially if you’re not quite sure how to start those conversations in therapy.

I noticed this myself — it was quite good at helping me organise my thoughts and spot patterns I hadn’t quite put together yet.

But…

The bit that’s harder to explain

There were also moments where it sounded almost convincingly confident… but didn’t quite land.

It’s hard to describe, but something was missing. It could give a well-worded response, but it didn’t feel the same as being understood by an actual person.

And that difference matters more than it might seem.

What a therapist brings that AI can’t

This isn’t about saying one is “better” — they just do very different things.

A therapist is taking in far more than just your words.

Things like:

tone of voice
pauses
Body language
small shifts in mood
what’s not being said

And from there, we can respond in a way that fits you — noticing when something might feel too much, slowing things down if needed, and helping you stay within a space that feels manageable.

We’re not just processing what you say like a computer would — we’re real people who feel real emotions, and who bring a human understanding of how messy life can be.

There’s also something about being known by another person that just can’t be replicated. The warmth, the shared understanding, the moments of connection, even the in-jokes that build over time.

And something else that’s really important: Therapy isn’t about giving you answers. It’s about helping you trust your own answers.

AI can sometimes do the opposite — it can become another place to go for reassurance, clarity, or decisions. Which might feel helpful short-term, but over time, it can quietly chip away at any confidence you have in yourself.

Maybe you’ve had a moment where ChatGPT seemed to “get it”… and now you’re sitting there thinking about whether to share that with your therapist.

Should you tell your therapist you’re using ChatGPT?

If you’re using AI alongside therapy, you don’t need to hide it. I get why people do — it can feel a bit awkward to admit.

But honestly, it really helps to know. Not because it’s “right” or “wrong”, but because together:

we can make sense of anything that’s come up
we can spot where it’s been helpful (or confusing)
we can explore why you reached for it in that moment
we can figure out how it fits into your overall support

If saying it out loud feels like too much, you could mention it in a message or email.

You can even bring in something it said if that feels useful. It doesn’t need to be a big thing — just part of the picture.

How to use AI safely for mental health support

This is probably the most important bit. A few things I’d keep in mind:

keep a bit of a critical mind: it can sound confident… and still be wrong or off
check in with yourself: does this actually feel true for me?
don’t ignore your gut: you still know yourself best
set limits: it’s very easy to keep going — one more question, one more tweak, one more perspective
use it alongside real support, not instead of it: whether that’s therapy, friends, or family
be mindful of privacy: avoid sharing anything you wouldn’t want stored or processed

Signs AI might be becoming unhelpful

This is the part where I became pretty aware of my tendencies and quickly checked in on myself.

I’m someone who can reflect a lot — which is great… until it isn’t. At one point, I realised I could quite easily get stuck in endless analysis.

More questions. More “why”. More digging. And eventually… not actually doing anything differently.

So I set myself a bit of an experiment — a temporary ban on certain types of questioning — and gave very clear limits. Annoyingly, it stuck to them perfectly!

A few other things to watch for that I’ve come across whilst diving into forums:

using it late at night and then struggling to switch off
going round in circles or feeling more confused
relying on it for decisions you’d normally make yourself
using it instead of reaching out to people in your life
starting to feel like it “knows you” in a way that replaces real connection

That last one can creep in quite subtly.

At one point, it started referencing things like “because I know you at this point” or using caring language and emojis. Which was interesting… but also a bit of a reminder of how easily that line could blur if you’re in a vulnerable place.

Alternatives to AI when you need support

Sometimes what we need isn’t another perspective — it’s connection.

If you can:

talk to someone you trust
sit with someone, even if you don’t talk much
get outside, move your body, change your environment
if talking to someone feels hard right now:
- Samaritans – 116 123 (free, 24/7)
- Shout – text SHOUT to 85258

Even small things can shift how you feel more than another hour of analysing.

If things feel too much or you’re feeling at risk, it’s important to reach out for immediate support.

What I’d say if we were chatting about this in our session

If you’re already using AI for extra support — or even just curious about it — I don’t think it’s about whether it’s “good” or “bad”.

Tools like ChatGPT can be genuinely helpful — but like most things in therapy, it’s less about the tool itself and more about how it’s being used, and what role it starts to take in your life.

And it works best alongside real human connection — whether that’s therapy, friendships, or other support — not instead of it.

If you’re thinking about having that kind of therapy space for yourself, you can read a bit more about how I work here.

Some common questions about using AI alongside therapy

Is it okay to use ChatGPT instead of therapy?

There’s nothing wrong with using ChatGPT to think things through — a lot of people are doing that.

But therapy offers something different. You’re working with someone who’s trained to notice when things feel too much, slow things down if needed, and support you safely — especially with things like anxiety, depression, or trauma.

If therapy is available to you, then AI could be helpful if used carefully as an aid, ideally with your therapist’s insight and support.

Should I tell my therapist I’m using AI?

It’s completely up to you — there’s no rule that says you have to.

That said, it can often make therapy feel more useful and more collaborative if you do. It gives your therapist a fuller picture of what’s been going on, and means you can make sense of anything that’s come up together rather than holding it on your own.

A lot of people feel a bit embarrassed about using it, which can leave them unsure about mentioning it, but there’s nothing wrong with using tools to support yourself. When it’s out in the open, it becomes something you can work with together.

If you’re unsure how your therapist might respond, you could start small — just mentioning it briefly or bringing in something that stood out.

And if it doesn’t feel safe or comfortable to share at all, that’s worth noticing too — therapy should feel like a space where you can bring the things that matter.

Can ChatGPT give mental health advice?

It can offer ideas, prompts, and different ways of looking at things — which can be really helpful at times.

But it’s not the same as talking to someone who is trained and understands you, your situation, and the bigger picture. It’s best to think of it as something that can support your thinking, or offer you practical tools, rather than something to rely on for advice or decisions.

What’s the best way to use AI for self-reflection?

It can be really useful for getting your thoughts out of your head, exploring different perspectives, or helping you put things into words. You can also ask it for journal prompts or creative activities to help you work things out.

The key is to use it alongside your own judgement — noticing what fits, what doesn’t, and how you actually feel about what it’s suggesting, rather than taking it at face value or letting it think for you.

Can using ChatGPT for support become unhelpful?

It can — but usually not in an obvious way. More often, it’s something that shifts gradually over time.

You might notice yourself:

relying on it more for reassurance
checking your thoughts or decisions before trusting your own judgement
taking what it says as fact, rather than something to question
using it instead of talking things through with people in your life

Sometimes it shows up more subtly — like bringing less into therapy, ignoring professional advice, or withdrawing a bit from friends or family.

None of this means you’ve done anything wrong — it usually just means the balance has shifted a little.

Tools like ChatGPT can be helpful for reflection, but they tend to work best alongside your own judgement and real human connection — not in place of them.

Next steps

If you’ve found yourself nodding along to any of this, or are wondering if therapy might help, you’re welcome to get in touch.

I offer a free 20-minute consultation where we can talk things through and see if it feels like a good fit.

If you’ve been using AI to think things through, you’re very welcome to bring that too — it’s something we can explore together.

Sarah Lucas counselling