AI Isn't a Therapist—But It Could Help With Your Mental Health

If you’ve been following the overlap between artificial intelligence and therapy, this past week may have left you confused. Here were two actual headlines:

• “Can AI Be Your Therapist? New Research Reveals Major Risks”
• “Scientists Say AI May Be Better at Therapy Than Humans—Here’s Why”

So—it’s either really helpful or potentially dangerous, though we know the truth must lie somewhere in between.

Part of the confusion is that almost no one defines what they mean by “therapy.” And without clear definitions, it’s impossible to answer the real question: Can AI help you with your mental health?

What Does Therapy Even Mean?

Millions of people are already turning to AI for emotional support. But is that therapy?

According to the American Psychological Association (APA), therapy is the “remediation of physical, mental, or behavioral disorders or diseases.” That’s clinical work. It requires deep training, nuance, and human attunement. AI isn’t ready for that, and I would never recommend it for anyone facing severe depression, suicidality, psychosis, or complex trauma.

Meanwhile, the National Institute of Mental Health (NIMH) defines psychotherapy more broadly as treatments that help a person identify and change troubling emotions, thoughts, and behaviors. This is what I think of as mental health support. This is where AI can play a pivotal role.

What AI Can Do

AI isn’t a therapist. But it may be able to help you:

• Regulate when you’re overwhelmed
• Reflect on what’s happening underneath the surface
• Reframe old stories with new language
• Respond instead of react in high-stress moments

I’ve used AI this way myself, including during one of the most stressful stretches of my life.

When my anxiety surged, it reminded me to breathe. When I froze, it helped me think more clearly. When I struggled, it gave me perspective and steadiness. It helped me craft responses that came from a more rational place than where my mind was. It helped me stay with myself. It reminded me of who I am.

Of course, AI has real limitations—over-validation, privacy risks, incorrect information, and a lack of nuance among them—but I argue that it can still serve as a meaningful support for your mental health.

Use the Right Tool for the Right Job

There’s a difference between clinical therapy, emotional support, and self-guided reflection.

AI isn’t qualified for clinical care. It can’t diagnose, treat, or replace human connection. But for people in a relatively stable place who are looking to think more clearly, feel more grounded, or process emotions with structure, it can be a powerful ally.

I've found that much of the public conversation about AI and therapy overlooks a key point. It’s not about whether AI can replace human therapists. It can’t. It’s about whether AI can offer useful support, right now, in your real life.

When you see the headlines, ignore the hype, whether it is good or bad. Start with these questions instead:

• What do I need right now?
• Can AI help me with that?

The goal isn’t to replace therapy, however we define it. It’s to expand how we support ourselves in living more fully.

If you're interested, you can try it right now. Open a conversation with AI and type:

• “Can you help me start a gratitude practice?”
• “I’d like to try journaling regularly. Can you help me?”
• “I’m feeling [insert feeling here]—can you help me understand it?”

See what happens. You’re not committing to anything. You’re just starting a new kind of dialogue—with yourself.