In a world that’s getting busier and more connected, many people are turning to AI chatbots like ChatGPT for a new kind of support: mental health check-ins, emotional processing, and self-reflection exercises. While AI isn’t a replacement for a licensed therapist, it can be a helpful tool for managing everyday stress, anxiety, and emotional struggles.
If you’re curious about how to make the most of your conversations with AI, here are some of the best mental health prompts to dial in to our Jess, ChatGPT or any AI chatbot for personalised support.
1. “Help me unpack this emotion I’m feeling: [insert emotion or situation].”
Sometimes, emotions can feel overwhelming and hard to pin down. This prompt helps you explore your feelings by having the AI ask clarifying questions and offering possible interpretations. It’s like a mini self-therapy session.
2. “Can you guide me through a journaling exercise to explore my thoughts on [topic]?”
Writing can be an incredibly therapeutic process. This prompt invites the AI to structure a journaling session, offering writing prompts and reflection questions to help you dig deeper into a specific issue or feeling.
3. “Act as a cognitive behavioral therapist. Help me reframe my negative thoughts about [insert situation].”
Cognitive Behavioral Therapy (CBT) is one of the most effective tools for shifting unhelpful thought patterns. Use this prompt to practice identifying cognitive distortions and replacing them with healthier beliefs.
4. “Walk me through a 5-minute mindfulness or grounding exercise.”
When anxiety strikes, grounding techniques can bring you back to the present moment. Ask the AI to guide you through simple mindfulness exercises that can be done anywhere, anytime.
5. “I’m feeling anxious about [situation]. Help me create a step-by-step plan to manage it.”
Breaking down big fears into manageable steps can reduce overwhelm. This prompt helps you co-create an actionable plan, making daunting situations feel less scary.
6. “Ask me reflective questions to help me understand why I’m feeling [insert emotion].”
Instead of offering advice, sometimes it’s more powerful to be asked the right questions. This prompt allows the AI to act like a reflective listener, gently guiding your self-discovery.
7. “Identify my current coping mechanisms and suggest healthier alternatives.”
Self-awareness is key to growth. Use this prompt to analyze how you’re currently coping (good or bad) and get ideas for healthier strategies.
8. “Help me explore my core needs and values.”
When life feels confusing, clarifying your values can point you back toward your true path. This prompt encourages you to reflect on what matters most to you.
9. “Create a gratitude exercise to shift my mindset.”
Practicing gratitude has been shown to improve mental health significantly. Ask the AI to create a quick gratitude list exercise to help you refocus on the positive aspects of your life.
10. “Act as a compassionate, supportive friend. I just need to vent about [situation].”
Sometimes you just need to be heard without judgment. Use this prompt to receive empathetic, validating responses that can help you feel less alone.
Final Thoughts
AI chatbots (like Jess) can be powerful companions on your mental health journey when used intentionally. Whether you’re looking for emotional processing, mindfulness exercises, or practical advice, asking the right questions can unlock real value from these digital tools.
Remember, though: if you are struggling with serious mental health issues, nothing replaces the importance of professional help. AI can support your journey, but it cannot diagnose, treat, or replace the care of a trained therapist.
Curious to try some of these prompts? Pick one today and see where the conversation takes you — your future self might thank you for it.
