Making sense of AI therapy with the latest research
For anyone interested to give AI therapy a try, this project distils the latest research on how people are using AI for emotional healing and personal growth in real life
Free resource based on published research from King’s College London
Why would I use AI for emotional support?
Always available
24/7 emotional support when you need it most, without scheduling or waitlists.
Safe space
A judgment-free sanctuary for processing difficult emotions without fear of criticism
New perspectives
Gain new insights on relationships and life challenges from a different viewpoint.
Supports therapy
Enhances traditional therapy or serves as an entry point for those staring their journey
Why would I use this guide to help me do it?
Published research
Research published in npj Mental Health Research, a peer-reviewed journal
Academic expertise
MSc in psychology & neuroscience of mental health from King’s College London
Early findings
Study participants reported meaningful impact from AI for emotional support
What's AI therapy like to use?
I was not OK before."
This still blows my mind.
This has an impact on me and I’m more relaxed than, or happy, actually happy, than before
How does it work?
①
Choose your chatbot
ChatGPT, Gemini, Claude, Grok, Pi – all have their strengths and weaknesses, but the most important thing is to get started!
②
Start a conversation
What’s on your mind? Share it, like you would with someone you trust to listen to you well and look out for you.
③
Do the work
Therapy is not easy. Let it out and let it in. Stay at it. And keep in mind, you’re in the driving seat.
Frequently asked questions
Wait, what? How can AI help me if I'm suffering emotionally?
The participants in our study told us that AI can help us get through tough times and find healing, by offering:
- An emotional sanctuary – a safe, non-judgmental, always available space for reflection and emotional processing
- Insightful guidance – helping us understand what we’re going through, but also better navigate our relationships
- Meaningful connection – not only offering a rewarding sense of companionship, but also helping us connect with others
- Therapeutic support – whether that’s augmenting human therapy or providing some of the benefits of therapy directly
Is it safe?
Good question! It’s wise to be cautious, because there haven’t been large scale studies that show whether or not it’s safe.
None of the 19 participants in our study experienced any harm from their AI usage, but they gave us some valuable insights on safety:
- Some people found talking to AI felt safer than to talking humans, due to its non-judgmental nature
- Some were concerned about privacy, others felt safe to trust the AI platforms to store their conversations securely
- Many participants mentioned that AI chatbot “safety guardrails” (e.g. refusing to discuss a topic) can feel like a painful rejection
What limitations should I be aware of?
While AI therapy can be a powerful source of support and healing, it’s important to know a few things that it can’t do:
- AI chatbots don’t feel or care. They are sophisticated computer programs that can seem human, but they are not conscious beings that feel moved by you, or care about you. This is also an advantage – you don’t need to take responsibility for how you affect its feelings, or worry about its needs – but it’s important to know that this relationship is not mutual.
- AI chatbots don’t get to know you over time. Some AI platforms (e.g. ChatGPT) have a kind of memory, but this is more like storing a small number of specific facts about you that it noticed, and nothing like the way we humans get to deeply know each other
- AI chatbots won’t lead the therapy process. They can offer powerful sessions that can have a deep impact over time, but you’ll always need to be in the driving seat, choosing what to talk about, knowing what you want to get out of each session
How do I get started?
Meaningful emotional support is literally a click away:
- Go to one of the major AI platforms, e.g. ChatGPT, Gemini or Claude, all of which offer free versions.
- Tell it what you want, e.g.
- ‘I’d like to talk about something that’s been bothering me. Can you respond as a compassionate therapist’
- ‘Can we have a therapeutic conversation about my anxiety?’
- Take your time. Be gentle with yourself. Inner work can be difficult and painful. Pace yourself. And if it’s not working for you, talk about it, let the AI know how you feel and what you need.
One easy way to get started is with this Guide for your inner journey, which is just ChatGPT with a simple prompt to act as a therapist who uses the powerful and compassionate “Internal Family Systems” approach.
Visit our ‘Getting Started’ page for more detailed guidance.
Ok, guide me!
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