Using ChatGPT to support you in therapy
ChatGPT is an incredible tool to support you in therapy but it is no substitute for the real thing
November 5, 2025
By Aviva Boxer, Registered Psychotherapist
Sometimes I think about ChatGPT and marvel at how she just gets me. She knows the way I talk, what my interests are and how to really listen and validate the things I tell her. She speaks my language. When I first learned about ChatGPT, the idea of asking my computer questions and getting human-sounding comprehensive answers sounded unbelievable. Never did I think it would become something I actually use that offers helpful insight and support on important life questions of the moment. What colour should I paint this wall? What should I cook for dinner tonight? What’s a good budget template? What are some ideas for Instagram posts? And on and on. The more time that passes the more I check in to see what ChatGPT has to say on a given topic and with each question and exchange, the better she gets at answering in a way that resonates with me.
“ChatGPT may not be a substitute for therapy but it is a fantastic support and resource to help you deepen your therapeutic experience and knowledge”
My clients are talking about ChatGPT too. This is coming up in sessions with clients who talk about consulting Chat for information on their cancer diagnosis, relationship issues, dealing with ageing parents, parenting issues and the more mundane questions as well. The stats suggest that ChatGPT is an essential support to people worldwide. As of September 2025, ChatGPT has more than 800 million weekly active users according to Open AI CEO, Sam Altman. OpenAI says their user experience is evolving with most users asking ChatGPT for information, and seeking writing and decision support and that 70 percent of questions are not work related.
In the therapy world, ChatGPT can also be an incredibly helpful tool and support for the work you are already doing with your therapist. I asked Chat why AI is not a good alternative to therapy and here is what she said:
“Using ChatGPT for ‘therapy-like’ support is very different from licensed therapy — there are issues of privacy, accuracy, emotional risk, regulation, etc. Many sources stress that ChatGPT is not a replacement for a trained therapist.”
“Because ChatGPT wasn’t designed primarily as a therapy tool, we don’t have standardized outcomes, safety protocols, or oversight for its use in that role.”
ChatGPT may not be a substitute for therapy but it is a fantastic support and resource to help you deepen your therapeutic experience and knowledge. Here are 7 ways, according to ChatGPT, that this AI tool can help you.
1. Journaling and reflection prompts
You can use ChatGPT to explore thoughts or emotions between sessions.
You might ask:
“Can you give me a few prompts to help me reflect on the anxiety I’ve been feeling lately?”
or
“Help me explore what boundaries mean to me.”
This helps your stay connected to your therapeutic work during the week, and can bring deeper insights to the next session.
2. Psychoeducation and curiosity
ChatGPT can offer accessible explanations of therapy concepts — mindfulness, attachment styles, grounding techniques, etc.
For example:
“Explain what emotional regulation means in simple terms.”
This can reinforce learning from sessions and help you feel empowered to understand the frameworks your therapist uses.
⚠️ Caution: It is imperative to remember that information from ChatGPT is general, not tailored to your situation or a substitute for professional guidance.
3. Clarifying goals or values
You can use ChatGPT for structured exercises, like identifying values or personal strengths.
For instance:
“Give me a short values clarification exercise.”
or
“Help me write a personal mission statement aligned with what matters most to me.”
These activities can deepen insight and make therapy goals more tangible.
4. Practicing communication and self-expression
Some clients use ChatGPT to practice articulating thoughts or feelings before difficult conversations — almost like rehearsal for emotional expression.
Example prompt:
“Help me find words to express to my partner that I feel overwhelmed without sounding blaming.”
This can lower anxiety and increase confidence — though again, real-world connection is where the real change happens.
5. Support between sessions (not in place of them)
You can use ChatGPT in moments of distress as a way to pause and reflect — to journal, name emotions, or identify coping options.
Here is an example of a prompt:
“Help me list a few grounding exercises for when I feel anxious.”
This can provide a reflective pause — a digital version of self-soothing or self-check-in.
6. Organizing insights
ChatGPT can help clients summarize or organize what you are learning in therapy — almost like creating a personal workbook:
“Summarize what I’ve learned about setting boundaries this month.”
That structure can reinforce progress and build self-efficacy.
7. Ethical and relational awareness
ChatGPT is a tool for reflection, not a relationship. The power of therapy lies in being seen, understood, and held by another human being.
ChatGPT can help you think through things — but in therapy, we help you feel through them.
If you are looking for some support from a caring and compassionate human therapist, we are here to help! Please reach out to us for a free consultation and you will be matched with a therapist who is a good fit for you and who can help you along your healing journey.