Should I Use ChatGPT as a Therapist? | Pros, cons and thoughts on using an AI therapist

A recent post by therapist Chris Hoff stuck with me. Provocatively titled If Your Therapy Practice is Evidence-Based, AI Will Replace You, he makes a strong case that therapy, when reduced to a set of protocols, is something AI can do just as well—probably better. But real therapy (the kind that changes people) isn’t a set of prompts or instructions. It’s relational. It’s deeply human.

Nevertheless, more and more people are turning to AI platforms like ChatGPT for free, on-demand therapy. 

The results are surprising: folks say it helps them process emotions, make decisions, and feel less alone. Many report that it’s much easier to open up to a robot to a friend, family member, or therapist. 

If ChatGPT is genuinely helping people, that’s a good thing. 

But can it really act as a substitute for the short, medium, and long-term benefits of therapy? Can it do for us what the best therapists can? And if not, where does it fall short? 

Let’s break it down.

The Pros and Cons of Using an AI Therapist

Pros: Where an AI Therapist Can Help

• Instant accessibility and availability – This is the big one. No waiting for appointments, no scheduling conflicts, no intake requirements. ChatGPT or any other platform as your AI therapist is always there, 24/7. 
• No cost (for now) – There are exceptions here, but ChatGPT and other platforms can be accessed for free or for comparatively little cost compared to human therapy.
• 100% judgment-free – No hesitation or openness due to worries over social stigma or being misunderstood.
• Instantly helps clarify thoughts – This is adjacent to therapy, but an AI therapist can help quickly structure your thinking and put emotions or thoughts into words. 
• Supports quick decision-making – When facing a difficult decision, an ChatGPT or an AI therapist can weigh the pros and cons for any given decision (depending on the decision, how accurately those pros and cons are is up for debate)
• Can provide cognitive reframing – An AI therapist can help you challenge negative thoughts in the moment, similar to CBT techniques.
• Accessible psychoeducation – ChatGPT when operating as a therapist can help explain or break down psychological concepts in an accessible way.

Cons: Where an AI Therapist Falls Short

• No human connection – Sure, ChatGPT or an AI therapist can mimic empathy, but it doesn’t really feel anything for you (or, to put it bluntly, that empathy is not real) 
• Lacks depth and nuance – An AI therapist will respond based on patterns, but cannot respond to the nuances, experiences, emotions, and ideas that uniquely make up you as a human being. Only a therapist who you’ve worked with for the medium or long-term can provide that level of depth and nuance. 
• Unable to track or respond to nonverbal cues – No AI therapy platform will be able to pick up and respond appropriately to nonverbal cues during therapy (for example, hesitation, fidgeting, etc). 
• No co-regulation – Talking to a calm, attuned human has a physiological effect on your nervous system. AI does not.
• Illusion of support – Sure, talking with ChatGPT or other limitless other free AI therapy platforms can feel like therapy, but without real emotional processing and ongoing work/support, nothing will truly change.
• Zero accountability – An AI therapist won’t check in with you, challenge you, or push you in ways that the right therapist can (and should) do. 

Where an AI Therapist Excels

ChatGPT and other AI therapy tools can be a useful for quickly providing mental clarity. It’s particularly helpful when:

• You need to talk something through but don’t have a friend or therapist available.
• You need to reframe a negative thought or challenge a cognitive distortion.
• You need help structuring your emotions into words.
• You’re looking for practical and easy to implement self-help techniques.
• You want a (mostly) neutral, structured way to weigh decisions.

In other words, ChatGPT and AI therapists can provide a solid companion for self-reflection. Kind of like journaling, but more dynamic and interactive.

Interestingly, for certain structured therapies, an AI may eventually play a bigger role.

As Chris Hoff points out:
"AI is poised to take over the realm of manualized, evidence-based therapies."

Okay, so what does that mean?

Many therapies, like Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT), follow structured, step-by-step frameworks. This involves identifying symptoms, applying techniques, and tracking progress — all things AI can do well.

So, if you’re looking for a structured intervention to help with things like anxiety management, habit-building, or emotional regulation, AI could be a useful tool.

But that’s the thing: therapy is not just about managing symptoms.

Where Human Therapists Excel (and AI Therapy Really Lacks) 

Chris Hoff nails this point well:
"The essence of therapy has always been relational, and that cannot be replicated by an algorithm."

Therapy isn’t just about getting advice or organizing your thoughts. The most transformative aspects of therapy come from the relationship you build with a human therapist.

ChatGPT or an AI therapist cannot:

• Sit in silence with you — Real processing happens in the quiet moments between two humans. A robot can sit with you in silence, but does that have the same impact? Not even close.
• Notice what you avoid — A therapist will catch patterns in what you don’t say (and often, as mentioned, though body language and nonverbal cues)
• Challenge you at the right moment — No AI therapist can possess an understanding of your nuances and unique self to push you when you need it most, or back off when you’re not ready
• Hold space for deep emotions — AI can’t provide warmth, presence, or the feeling of being truly held and supported; critical components for many (if not all) humans seeking long-term growth and change through therapy.
• Co-regulate your nervous system — Being in the presence of a calm human changes your physiological state. No AI therapist can do that. 
• Help you process trauma —  Trauma healing happens through safe, attuned relationships, and not solely through logic and protocol. 

To reiterate, at best, AI therapy is like journaling. A structured tool for self-reflection. At worst, it gives the illusion of healing, while keeping you stuck in your own head.

Summary: Effective Psychotherapy is Relational and Requires Human Connection

The most impactful aspects of therapy don’t involve symptom reduction or problem-solving — therapy is not the equivalent of taking a pill or applying simple logic. 

As Chris Hoff says:
"Therapy, when it’s at its best, is not about solving problems; it’s about expanding possibilities. It’s about engaging in a dialogue that stretches beyond the surface of the issue, reaching into the spaces of identity, meaning, and purpose. It’s about world making."

AI can answer questions, help you with logic, and guide you through decision-making. But it won’t help you reimagine your life. “World making” is simply far, far outside the scope of what any AI therapist can achieve. 

A great therapist doesn’t just simply address the issues you walk in with. Instead, that’s a starting point for much bigger, work making things: 

• You might come in wanting help with anxiety at work — but only a therapist will help you question what truly matters to you.
• You might want to manage stress — but a therapist will help you see the deeper why behind your stress patterns and triggers. 
• You might want to feel less overwhelmed — but a therapist will help you expand your sense of what’s possible for your life. 

An AI therapist keeps the conversation in a narrow lane. A therapist sees the whole of you — and can help uncover and realize the version of yourself you didn’t even know was possible.

So… Should You Use ChatGPT as a Therapist?

If you’re looking for a tool to help you process your thoughts or an interactive journal, yes — AI can be useful to an extent. 

But if you’re looking for deep, life-changing therapy? Nope. 

To quickly recap: 

ChatGPT and any other AI therapist is great for:
✔️ Organizing your thoughts
✔️ Reframing negative thinking
✔️ Psychoeducation
✔️ Decision-making

But an AI therapist is not a substitute for:
❌ Deep emotional processing
❌ Trauma work
❌ Nervous system regulation
❌ The trust and attunement of a human relationship

Therapy is not just about logic. It’s about relationship, transformation, and human connection.

AI therapists and therapy will get better. It will feel more human-like, more personalized, more responsive.

But it will never be truly human.

And when it comes to therapy, that distinction makes all the difference.

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