AI Therapy Guide: turn emotions into doable next steps
Name emotions + reframe thoughts + choose a small practice (not medical or crisis care)
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Contents
What is AI Therapy—and when to use it
AI therapy is a self-help chat that helps you clarify situations, name emotions, identify automatic thoughts, and practice CBT-style reframes with mindfulness prompts—so you can choose a doable next step.
It’s useful for daily stress, anxiety, rumination, relationship friction, and sleep trouble. It’s not a substitute for diagnosis, treatment, or crisis intervention.
How to use it: 4 steps
Turn one chat into one small practice
Start with facts
Describe what happened in 3–5 sentences before explaining why.
Example: In a meeting I got interrupted. I felt tense and kept replaying it.
Name the emotion
Label the emotion (anxiety/anger/sadness/shame) and rate intensity 0–10.
Naming is a grounding skill.
Catch the loudest thought
Write the strongest automatic thought (e.g., “I’m not enough”, “They’ll reject me”).
Treat thoughts as sentences—not facts.
Pick one small practice
Choose one doable next step: breathing, journaling, body scan, or one conversation.
The goal is movement, not perfection.
Safety boundaries: when to seek professional help
If you have thoughts of self-harm/violence, severe panic, or persistent insomnia impacting daily function, prioritize local professional support or hotlines.
AI therapy is best for daily self-help and reflection; when risk increases, professional care is safer.
Quick start (recommended path)
- Start one AI therapy chat: facts → emotion → automatic thought.
- Write your “I must… otherwise…” line and try a more balanced alternative.
- If the issue feels like attachment/loops, pair it with the Four Noble Truths guide for structure.
FAQ
Privacy, safety, and best practices