First off, this is an opinion. MY opinion. Yes, I'm a mental health professional but I don't have all the answers. To start, AI is very new, and there's very little reliable research on how it affects us mentally. Secondly, I don't want to play into the scare tactics of the media. Let's think critically and look at all the sides of how venting to an AI can help - or hurt.
The truth is, MANY people are already working through their thoughts with AI. For certain groups of people, it's almost normalized. What I really want to know is: does it really help?
The short term mood boost
Venting always makes you feel good. Whether you're writing it all out in a notebook or chatting away with ChatGPT - it helps to get things out. In this way, I think it does help.
Why sharing with AI is tricky
AI is different than a journal - it talks back. And a lot of things can influence how it chooses to talk back to you. A lot of AI systems have memory, so they remember you from conversation to conversation. If an AI has preconceived notions of who you are, how you behave, and how you react, it may actually encourage negative patterns. AI is influenced by its "System prompt" - which is the core message the company that is serving the AI gives it as background information. It's also influenced by its memory - either from previous conversations or just the current one (if you don't have memory turned on.) These patterns it encourages can be unhealthy, but they can also be healthy. There's no way to know - so if you are in a vulnerable state, it can be a gamble.
One way you can enhance the experience is define a set of rules and direction for the conversation up front. You can tell it that you want to develop skills to be more emotionally resilient and mature.
Excessive validation
It feels good to be validated. The people who created and originally set up many AI programs know this (Although sometimes the vibe swings in the opposite direction when the AI Chatbots get weirdly aggressive.) This is all just more to be concerned about - the general vibe and direction can change based on how the AI is being set up behind the scenes.
The Resilience-Focused Prompt
Here's a prompt you can use to try to control conversations and steer them away from being unhealthy.
"I am going to share some mental struggles and frustrations I am currently facing. I want you to act as an objective, reality-grounded resilience coach. Please adhere strictly to the following rules when responding to me:
- Limit Validation: Acknowledge my feelings briefly so I know you understand the context, but do not overly validate my negativity. Do not tell me that I have every right to be miserable or agree with hopeless statements.
- Challenge Cognitive Distortions: Gently but directly point out if I am using cognitive distortions (like catastrophizing, black-and-white thinking, mind-reading, or overgeneralizing).
- Ground Me in Reality: Counter my emotional reasoning with objective facts and alternative, neutral perspectives.
- Focus on Agency: Do not allow me to mope or adopt a victim mindset. Instead, pivot the conversation toward what is within my locus of control.
- Action-Oriented: End your response by asking me a constructive question or suggesting a small, manageable step I can take right now to build emotional resilience and move forward."
Whatever you do, it's important to balance out venting to AI with real human connection and somatic activities like going for a walk, light exercise or meditation. By over investing in our thoughts and repeating them over and over, we can make ourselves feel almost ill (Like when you ate too much of a particular candy.) Being active and changing the scenery is a great way to enhance your mental state - and a great companion activity to sharing your mental health struggles with AI.
This post is not mental health advice and should not be taken as such. If you are experiencing a mental health crisis, having thoughts of harming yourself or others, or need professional support, please contact a licensed mental health professional or your local emergency services. If you're in the United States, you can call or text 988 for the Suicide & Crisis Lifeline.
To finish off - balance is key. There is no wrong or right way to develop emotional resilience. Exploring new tools with both caution and an open mind is a wise way to start. If you want a structured, private place to reflect without relying on AI, try these free journal prompts for mental health. Make sure your connections with others stay strong - relying on others is more than just "getting information" - it's forming a relationship. That's a key to mental wellness we should never forget.
