The work you do in therapy doesn’t stop when your session does. What you do in between your appointments can matter just as much as the time you spend with your therapist. This is the time to reflect, try new skills, and care for your emotional well-being in your everyday life. 

Sometimes, it might even feel like therapy isn’t helping, but what you do between sessions can make a big difference. Using that time intentionally can help build on the progress you make and give therapy the chance to work more effectively. You don’t need to have it all figured out, though. Below are some simple but meaningful tips to stay connected to your growth between therapy sessions. 

Reflect on the Session

It’s normal to continue to process your emotions after a therapy session. Taking a little time to reflect can help you make sense of what you’re feeling and discover how to get the most out of therapy. 

Try setting aside a few minutes after each session to check in with yourself. You may notice how you feel at the end of the session compared to how you felt at the beginning. You can also write down anything that felt important or surprising from your session. This would also be a good time to note any topics or questions to ask your therapist in the next session. 

“To process lingering thoughts or emotions after a therapy session, try writing them down. You may also find it helpful to engage in activities to unwind such as an exercise routine, or a visualization exercise that is calming.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Reflection doesn’t have to be a formal process. Even sitting quietly or going for a short walk while you think can help you absorb and process what happened in your session. 

Journal Regularly

Journaling can supercharge your therapy by giving you a space to explore your thoughts and feelings. It can also help you track your progress and spot trends. Writing even a few lines each day can help you stay connected to your therapy goals. 

There’s no right or wrong way to journal. Some people like structured prompts, and others like to write about whatever’s on their mind. No matter your journaling style, it can be a powerful habit to support your growth in therapy. Several studies have found that regular journaling may help manage mental health conditions like anxiety and depression.

“There are many types of journaling formats that are helpful for therapeutic progress. You can select a format based on what fits best with your style of writing. Some options include reflective journaling, expressive journaling, gratitude journaling, creative journaling, audio or visual journaling, and art journaling.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

If you’re just getting started with journaling, you can try prompts like:

• What did I learn about myself in my last therapy session?
• What triggered a strong reaction in me today?
• What emotion is strongest for me right now and why?
• What’s one thing I handled differently this week?
• What’s a win I want to remember from this week?
• Is there something I didn’t say in therapy that I want to explore?

Track Your Moods and Behaviors

Regularly tracking your moods can help you notice patterns, recognize your triggers, and feel more in control of your emotional health. If you’re journaling, you can use your journal to track your moods. However, there are many other tools to help you with mood tracking, such as mobile apps, visual charts, or online programs. 

Try to check in with yourself at least once a day to see how you’re feeling that day. Get curious about what happened before the feeling started and how you responded. This simple habit can give you meaningful insights you can bring with you to your therapy sessions. Research shows that having a record of how you feel in between sessions can make it easier to share details with your therapist and talk about your experiences. 

Practice the Skills You Learned in Therapy

In therapy, you may learn new coping skills, communication techniques, or tools to shift unhelpful ways of thinking. Learning a new skill in therapy is just the first step. Practicing these skills between sessions will help make it easier to reach for them when you need them the most.

For example, you might:

• Use breathing techniques when you feel overwhelmed
• Set boundaries in a conversation that feels uncomfortable
• Challenge a negative thought
• Name and acknowledge your emotions instead of pushing them away. 

You don’t have to be perfect, but practicing will help you figure out what works for you and what doesn’t. If you find that a certain skill doesn’t work for you, you can bring that experience back with you to your next therapy session. The more you practice, the more comfortable you’ll feel using coping skills in your daily life. 

Be Kind to Yourself

It’s easy to be hard on yourself when things aren’t going the way you hoped. Therapy progress isn’t always linear. Some weeks, you feel like you’ve made a big step forward, while other weeks, you feel like you’re stuck. In those weeks, you may find yourself thinking, “I should be doing better.” 

“If you feel that you are not making enough progress in therapy, it’s important to develop self-compassion, be kind to yourself, and have patience as it takes time for behaviors, attitudes, and feelings to change. Having hope and self-love can also help you avoid falling into self-criticism.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Remember that healing takes time, and it’s normal to have ups and downs. Instead of judging yourself, try to respond in the way you would talk to a friend, with kindness, patience, and encouragement. You don’t have to be perfect to make progress. 

Stay Consistent With Self-Care

Taking care of your basic needs is an important part of the healing process. We all need food, rest, and social connection before it’s possible to begin healing. Don’t think of self-care as a luxury — it’s a vital part of the emotional work you do in therapy. 

Self-care doesn’t have to mean expensive treats (although those are fine, too). Focus on small, everyday things that support your mental and physical well-being, such as:

• Making sure you get enough sleep 
• Eating regular meals
• Moving your body
• Spending time outside or in nature
• Seeing your loved ones
• Making time to rest

A consistent self-care routine can help you feel more stable and supported as you work through challenging emotions in therapy. 

Follow Healthy Habits

Your physical health plays a key role in supporting your emotional well-being. Taking care of your body is an important way to help maintain emotional balance and support your progress in therapy. 

A few healthy habits that can support your well-being include:

• Keeping a regular sleep schedule
• Eating healthy, nourishing meals throughout the day
• Getting some exercise, even with just a short walk to stretch
• Limiting alcohol or other substances that can affect your mood
• Making time to unplug from screens and rest, especially before bed

Even small changes in your daily habits can have a meaningful impact on how you feel. 

Set Small, Achievable Goals

When you’re looking for what to do in between therapy sessions, setting small, achievable goals is a powerful way to help you stay focused and motivated. You may want to try all of the strategies we’ve explored in this article to support your growth in therapy. However, research shows that too much change too fast typically doesn’t lead to the outcome you hoped for. Progress usually comes from more manageable, but consistent, goals.  

Start with one or two goals at a time that feel doable right now. Your goals might be connected to your work in therapy, self-care, or building healthy habits. For example, one week you might focus on practicing a breathing exercise when you feel overwhelmed or tracking your mood once a day. Another week, you can focus on moving your body at least once each day or making time to talk with your loved ones. 

Choosing small goals can help you build confidence and let you have time to adjust to the change. Setting realistic goals in between therapy sessions can help you make consistent progress at a pace you’re comfortable with. 

Reach Out for Support When Needed

Therapy can be a powerful form of support, but it’s important to remember that you don’t need to carry everything on your own between appointments. Reaching out to trusted friends and family between sessions can help you feel less alone.

Reaching out for help can feel difficult if you’re used to doing everything on your own. You may want to consider talking to your therapist about how you can reach out for support. You may need help with practical, everyday things, like household chores. Sometimes, you may just need someone to listen without judgment so you feel seen and less alone. Remember that needing extra support isn’t a sign of weakness—it’s a way to take care of yourself. 

Explore Resources That Complement Your Therapy

When you’re looking for what to do in between therapy sessions, exploring additional resources is a great way to support your growth and learning. These tools can add a new perspective or reinforce what you’re working on with your therapist. 

You can start by asking your therapist for recommendations. They may have a suggestion for a book or article that fits your goals. Other resources to consider include:

• Books or articles
• Guided meditation or mindfulness apps
• Mental health podcasts
• Online support communities
• Educational videos

These resources can help complement what you’re already working on in therapy. Choose the options that feel the most helpful for you. 

Talkcast: Supporting You in Between Sessions

The time in between therapy sessions can be just as important as the time you spend with your therapist. This is the time you can use to reflect, practice new skills, and take care of yourself in everyday life. To help you stay connected to your progress, Talkspace offers a new tool called Talkcast. 

Talkcast is a new AI-powered feature that allows therapists to create a personalized, short podcast-style audio episode to listen to between sessions. After the therapist reviews a script based on the member’s therapy objectives, the AI engine generates a custom Talkcast recording for the member. Each episode varies in length and focuses on topics relevant to your recent sessions with strategies, affirmations, and personalized guidance you can listen to anytime you need between sessions. 

By listening to your personalized Talkcast episode between sessions, you get gentle reminders or emotional check-ins that can keep you connected to your therapy work and encourage continued reflection throughout the week. 

Get started with AI-supported therapy at Talkspace to benefit from ongoing therapy and support in between sessions. 

Having a good therapist means reaching new heights you wouldn’t necessarily have found on your own. However, sometimes those breakthroughs can also feel fleeting, and you run the risk of them melting away the moment you leave your therapist’s office. For those reasons, you might be wondering if you or your therapist can record a session.

Re-listening to therapy sessions can deepen reflection and help reinforce new coping skills. However, the simple act of recording also opens a maze of consent laws, privacy concerns, and ethical gray areas that can threaten the very trust that therapy depends on. 

In this article, we’ll break it all down. We’ll explore whether you legally can (and ethically should) hit record on a therapy session and how to broach the subject with your therapist. We’ll also provide guidance on the safest tools to use if you both agree, and alternative strategies to keep your growth on track if taping therapy sessions isn’t an option.

Can You Record Your Therapy Sessions?

You may be surprised to learn that legally, in many places, you’re allowed to record a private conversation that you’re a part of—and that includes conversations with your therapist. The important part is knowing the consent rules where you live and think about what is right for your situation ethically.

In about two-thirds of states in the United States, one-party consent law applies. This means only one party (which can be you) needs to provide consent before hitting record on a private conversation. However, 13 states require two-party or all-party consent, meaning that everyone in the room must give permission, usually in writing, before any audio or video recording can take place.

“Recording a therapy session, after it is agreed upon by the client and therapist, may be useful when a client is working on specific strategies to manage mental health symptoms as a way to reinforce the work that is being done. The crucial part in thinking about recording a therapy session is to discuss it with the therapist and what the client hopes to get out of having the recording.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH 

Legal clearance doesn’t necessarily equate to an ethical green light, though. Recording your therapist without their knowledge can fracture the trust you’ve built and jeopardize future care, even in a one-party consent law state. Your therapist is within their right to terminate future sessions if they feel their trust has been violated. Be transparent with your intentions to avoid this, and add consent to your list of questions to ask your therapist if you plan to record.

It’s also important to note that laws can change over time, and this article is meant to provide general information—not legal advice. Regulations also vary widely outside the United States. Be absolutely sure to check the laws in your state or consult with a legal expert before recording a session, and always ask for permission from your therapist first.

How To Ask Your Therapist if You Can Record a Session

The idea of asking your therapist about recording therapy sessions might seem awkward or bring on anxiety in therapy, but it doesn’t have to be that way. Chances are, your therapist has had this conversation with other clients before. 

Lead with honesty and curiosity to set the tone for the conversation. You might start by saying something like, “Sometimes I struggle to remember what we talk about, and I think recording could help me process things better between sessions. Would you be open to that?” Framing the conversation around your needs and intentions can provide proper context and facilitate a compassionate entry point.

Some therapists may have firm boundaries around recording, while others may be more flexible. Be open to your therapist’s perspective and understand that, no matter how you frame it, the answer may end up being “no.” Even if this is the case, you may still be able to compromise or form a collaborative solution. 

Best Way To Record Your Therapy Sessions

Once you and your therapist have both provided consent to record therapy sessions, the next step is figuring out how to record therapy sessions. Don’t worry—you won’t need a high-tech setup or previous A/V experience. However, you will need to take privacy, file safety, and potentially encryption into consideration.

Phone audio recording apps

Most smartphones come with built-in recording apps, like Voice Memos for iPhone or Voice Recorder for Android. These may be appropriate for use as long as you’re mindful of where those files end up. Some phones are synced to the cloud by default, which means your private session could become automatically backed up to storage services that are not encrypted or HIPAA-compliant. 

If you choose to go this route, turn off cloud sync and store the files in a password-protected folder on your phone or computer.

Secure digital voice recorders

If you’d rather keep your recordings off your phone altogether, a stand-alone voice recorder might be your best bet. These devices save audio files to internal storage or encrypted memory cards instead, so you won’t have to worry about accidentally syncing to the cloud. Many options range from $50 to $100. 

Encrypted storage

Whichever device you choose, how and where you store the files is the most important part. Choose platforms that offer end-to-end encryption and password protection. Some software tools create secure “vaults” on your computer or external hard drive. If you’re planning to save multiple sessions, consider labeling the files in a neutral, non-descriptive way, such as “Session1_July2025”, rather than with people’s names or other personally identifiable details. 

Alternatives to Recording Your Sessions

If your therapist isn’t comfortable being recorded, that doesn’t mean that they don’t care about you getting the most out of therapy. Thankfully, there are other ways to improve retention of what happened during each session. These accessible alternatives can help you retain insights, track your progress, and stay grounded between appointments without having to hit “record.”

“If you notice that you are having a hard time remembering or processing sessions, there are several options to help get the most benefit after your session. After the session, you can jot down notes and thoughts that are fresh in your mind or use the voice memos in your phone to reflect. You can also ask your therapist to take time at the end of the session to summarize and write things down at that moment. In addition, you can use a mental health app to log your thoughts about the session and what you might want to discuss in the upcoming sessions.” 

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH 

Journaling immediately after sessions

Research on human memory using the Ebbinghaus “forgetting curve” suggests that we lose about 50% of new information within the first hour and about 70% by the following day. Journaling about important points soon after therapy, while details are still vivid, may act like a mental save button, capturing insights before they fade away. Even a quick stream-of-consciousness style journal entry can lock in what struck you, note questions for next time, unload feelings of anxiety after draining sessions, and highlight any “aha” moments while they’re still fresh in your mind.

Voice memos summarizing takeaways

If journaling for mental health just isn’t your thing, consider using your phone to create a quick memo after the session ends. Unlike taping therapy sessions, these don’t involve your therapist’s voice, so you don’t need to worry about consent laws or privacy issues. 

This style also offers space for a little extra contemplation and reflection. Instead of having to go back and re-listen to the whole session, you can reflect on your own interpretation of what felt most insightful in the moment.

Therapist-provided worksheets or summaries

If recording therapy sessions is off the table, ask your therapist about structured handouts, worksheets, or follow-up notes that can help you apply what you’ve discussed in real life. There’s a good chance your therapist already has these at the ready or can quickly find some for you. These tools may be especially helpful if you’re working on specific skills, such as mindfulness exercises, communication, or coping strategies.

Using mental health apps to log thoughts and goals

Consider exploring digital tools—like journaling apps, mood trackers, or other digital therapy companions—to help you stay on track and know what to do in between therapy sessions​. Online platforms like Talkspace make this easier than ever, allowing clients to message their therapist at any time and track personal insights securely. Many apps also let you revisit key moments without needing a full session replay.

If your therapist says no to recording, try not to view it as a roadblock but rather as a creative challenge. What other methods might help you capture the heart of what was said? 

Ultimately, regardless of the method you choose, the goal is the same: to support your healing journey in ways that feel sustainable and accessible. Capturing key insights doesn’t necessarily require a transcript. It simply requires the right intentions and a system that works for both you and your therapist.

Personalized Support Beyond the Session With Talkspace

Whether you choose to record your sessions or not, it’s natural to want a little extra support between sessions, and Talkspace is built with that in mind. Talkspace offers flexible online therapy services through therapist messaging and secure, on-demand access. 

For clients who want to revisit therapy insights in a more structured way, there’s Talkcast — a personalized audio tool created just for you. Talkcast is an AI-generated mini-podcast designed to keep the work alive well after the video call ends. After your therapist reviews the podcast script, a short audio episode distills the day’s breakthroughs, adds fresh guidance, and offers bite-sized exercises you can revisit and practice anytime. Based on early feedback from the initial rollout, over 90% of clients in the pilot study said that Talkcast made therapy more helpful.

Since every episode is created and approved by your own licensed therapist, the content remains fully aligned with your therapy goals and is confidential. Talkcast lives inside Talkspace’s HIPAA-compliant app, under the same safeguards that protects all your messages and sessions. With Talkcast, clients now have even more options for supporting their mental health journe.

A note about AI: On the Talkspace blog we aim to provide trustworthy coverage of all the mental health topics people might be curious about, by delivering science-backed, clinician-reviewed information. Our articles on artificial intelligence (AI) and how this emerging technology may intersect with mental health and healthcare are designed to educate and add insights to this cultural conversation. We believe that therapy, at its core, is focused around the therapeutic connection between human therapists and our members. At Talkspace we only use ethical and responsible AI tools that are developed in partnership with our human clinicians. These tools aren’t designed to replace qualified therapists, but to enhance their ability to keep delivering high-quality care. To learn more, visit our AI-supported therapy page.

Artificial intelligence (AI) is emerging as a potential tool to improve access and quality of mental healthcare. The demand for accessible and affordable mental healthcare is higher than ever. Researchers estimate that about 1 in 5 adults have a mental health problem, but less than half have access to appropriate treatment. AI mental health tools may help people get quick access to care, reduce costs, and personalize treatments. 

Researchers are studying how AI mental health care tools can be integrated into the current therapy landscape. As these AI therapy techniques evolve and become more common in practice, it’ll become clearer if AI for mental health is a useful tool, a passing trend, or the future of how therapy is provided.

The Rise of AI for Mental Health

AI developers aim to use AI to ease the burden on mental healthcare providers. A 2023 study published in The Lancet Psychiatry found that about half of the world’s population will develop a mental health condition at some point in their life. Despite the high demand for mental healthcare, appropriate care can be difficult to access. More than half of the United States (US) psychologists didn’t have an opening for new patients in 2024.

At the same time as the growing demand for accessible and affordable mental health care, more AI mental health tools have become available for both providers and users. One of the most widely used types of AI for mental health is chatbots like ChatGPT. These tools can offer mental health support in the form of supportive conversations, guided self-reflection, and providing mental health information. Many other paid and free apps using AI for mental health support have also become available recently.

AI tools have also become easier to use, more responsive, and more conversational. Although AI tools can offer support to people who otherwise may not be able to access care, it can be easy to mistake the mental health support you receive from AI tools for actual treatment. This means some people with serious mental health problems may not seek the care they need.

How AI Is Currently Being Used for Mental Health

AI is already playing a support role in mental health care. These AI tools can help in several ways, including:

• Making it easier to get timely mental health support
• Improving how mental health issues are identified and diagnosed
• Offering more affordable therapy options
• Developing personalized patient care plans
• Helping people better understand their mental health

Below, we’ll dive deeper into some of the ways AI mental health tools are currently being used. 

Mental health chatbots 

When you think of AI for mental health, you’re likely thinking about a mental health chatbot. A chatbot is an AI tool designed to simulate a natural conversation. ChatGPT is a good example of a chatbot, but there are several other chatbots purpose-built for use in mental health. 

Chatbots interact with you using natural language processing (NLP) and machine learning technology. NLP helps the chatbot understand and generate human-sounding language. Machine learning technology helps chatbots identify patterns to learn and adapt their responses over time. As AI technology has improved, it’s become increasingly difficult to tell the difference between humans and AI in some chatbots.

Some AI chatbots can be used for mental health support even when they aren’t specifically designed for it. Many people recognize ChatGPT as the go-to AI chatbot and will use this tool to help support mental health, from seeking tailored ChatGPT relationship advice to talking through depression and anxiety symptoms. Although ChatGPT isn’t specifically trained on psychological techniques, such as CBT, it can provide an empathetic response, validate feelings, and offer some coping techniques. 

Symptom monitoring, journaling, and mood trackers

Symptom monitoring is a common part of many mental health treatment plans. AI tools for mental health can help you and your therapist tune into your emotional patterns over time. They can ease this process by tracking your symptoms and sharing them with your therapist. 

Symptom monitoring

AI-powered symptom monitoring — including mood tracking and wearables — can automatically collect data and send information about how you’re feeling directly to your provider. By assisting in symptom monitoring, AI-powered tools may help reduce the need for frequent in-person visits for some people. This extra data can give your provider a clearer picture of how you’re doing between sessions and can help with tracking your progress. 

Journaling

AI-powered journaling apps offer guided reflections to help you explore your thoughts, emotions, and experiences. These tools can also be helpful if you’re new to journaling, since they can give personalized prompts to get you started. Some AI journaling apps can also analyze the emotional tone of your journal entries and highlight patterns in your moods and stress levels over time, giving you valuable insight into your mental health. 

Mood trackers

An AI mood tracker can help you follow your emotional well-being by monitoring stress and mood changes. Depending on the app, mood trackers may use daily check-ins, voice or facial expression analysis, or the language in journal entries to find patterns in how you’re feeling. Over time, mood tracking may reveal trends in what worsens or improves your symptoms. 

Clinician assistance

AI tools for mental health aren’t just about supporting individuals looking for therapy. Several AI tools are also available to help mental healthcare providers behind the scenes and free up more time to spend with their patients. For example, AI programs can help streamline administrative tasks, such as scheduling, keeping health records, and billing. 

“Applications for AI in mental health are varied. It can be used to aid in session notes, to provide relevant resources when needed. It can be helpful in reducing some of the workflow currently challenging mental health professionals. Ethical and confidentiality considerations should be identified as AI is introduced into the profession.”

– Talkspace therapist, Minkyung Chung, MS, LMHC

AI tools with NLP technology can help clinicians keep a record of session notes and flag important patterns and themes over time. Other AI tools can use facial and voice analysis to help clinicians diagnose mental health conditions early and identify people at risk for serious mental health problems. Some AI-based techniques can help clinicians predict how you might respond to specific treatments to create personalized treatment plans. 

The way that AI and mental health tools work together is still evolving. AI mental health tools for clinicians aren’t meant to replace mental health providers, but rather to support them and give them more time and information to better serve their patients. 

Opportunity for clinician insight (use this question to spark a relevant insight): How do you feel about AI being used to assist clinicians (e.g., transcribing sessions, triaging)? Has this impacted your workflow or care delivery?

Is AI Mental Health Support Just a Trend?

As AI mental health tools continue to grow in popularity, health experts are also investigating their efficacy and safety. While employing AI-based tools for mental health support presents many exciting possibilities, some may be tempted to see tech solutions, like AI, as a cure-all for complex problems. This is known as the “Silicon Valley solutionism” effect. 

Studies of AI chatbots for treating mental health conditions like depression, anxiety, and stress have had inconsistent results, with some studies showing significant improvements, while others find little to no benefits. For example, one 2024 study found that AI chatbots helped temporarily reduce depression and anxiety symptoms. However, another 2024 study found that short-term interventions using a mental health chatbot didn’t reduce stress or improve well-being. 

Sometimes AI tools can be dangerous. In 2023, the National Eating Disorder Association (NEDA) had to remove its AI-powered chatbot for giving harmful advice about eating disorders. Overall, more research is needed to learn how effective AI tools may be.

There’s also the question of what’s lost when we lean too heavily on AI for emotional support. Although AI chatbots are convenient, they can’t replace the presence and human empathy of a licensed therapist. As AI for mental health continues to evolve, it’s important to make sure it complements human care, rather than replacing it. 

Will AI Redefine the Future of Therapy?

Advanced AI mental health tools are already beginning to challenge traditional ideas of what therapy may look like in the future. Experts are asking, “What will therapy mean when it’s delivered by a machine instead of a human?” 

Some new AI tools aim to simulate certain aspects of the therapeutic relationship between a patient and their therapist through natural conversations, emotional responsiveness, and memory of past interactions. Emerging concepts, like digital companions, may offer some people emotionally responsive support. However, even advanced AI tools can’t truly replicate or replace the trust, empathy, and nuance of a trained human therapist. While AI tools can offer support or a sense of companionship, the therapeutic alliance — the bond between a therapist and client — is built on shared humanity and empathy that can’t be replaced with technology-based techniques. 

Rather than replacing therapists, AI tools may help bridge gaps in mental healthcare access or complement traditional therapy with human oversight. A hybrid model that involves a therapist and an AI co-pilot can help detect patterns, predict outcomes, and recommend optimal treatment plans. 

The Ethical and Existential Stakes of Using AI in Mental Health

Innovations in AI mental health tools raise ethical questions that shape how they are developed and used. It’s important to balance the benefits of AI technology with strong ethical safeguards for responsible use. 

Balancing Innovation With Ethical Responsibility

Using AI in mental health means prioritizing well-being while also addressing serious concerns, such as privacy, data security, and bias. Before integrating AI into mental healthcare, it’s important to understand what data AI tools use and how decisions are made. Transparency in AI-driven decision-making is key.

Data ownership and privacy

Another concern is data ownership and privacy. Health information between a licensed therapist and a patient must follow privacy and confidentiality regulations under the Health Insurance Portability and Accountability Act (HIPAA). However, a conversation with a chatbot, like a ChatGPT ‘therapist,’ isn’t protected under the same laws, leaving an opportunity for others to access sensitive information. That’s why it’s so important to make sure you understand how your data is being collected and stored when using AI tools for mental health. 

Gaps in regulation

One major challenge is the lack of clear regulations over AI in mental health. Agencies that typically regulate new mental health treatments, such as the US Food and Drug Administration (FDA), aren’t designed to review AI-powered treatments. However, the FDA has drafted guidelines to regulate certain AI medical devices for safety and efficacy. 

Embracing Innovation Without Losing Humanity

While AI mental health research is still in the early stages, it’s clear that AI has the potential to improve and expand access to mental healthcare. Continued research across many different fields of study and strong ethical oversight can help keep AI mental health tools safe, effective, and person-centered. 

So, will AI replace therapists? In short, no. In mental healthcare, where the stakes are high, human oversight of AI tools is essential. At Talkspace, we embrace innovation while keeping humans at the forefront. For example, with Talkcast, your online therapist can use AI technology to create personalized podcast episodes based on your therapy objectives, so you have clinically driven support in between sessions.

Online therapy with Talkspace offers many of the same conveniences as using AI for mental health, like insurance coverage for affordable cost, flexible scheduling, and support from the comfort of your home, while still preserving the human connection that remains essential for meaningful mental health support. 

Sources:

1. Gutierrez G, Stephenson C, Eadie J, Asadpour K, Alavi N. Examining the role of AI technology in online mental healthcare: opportunities, challenges, and implications, a mixed-methods review. Front Psychiatry. 2024;15:1356773. Published 2024 May 7. doi:10.3389/fpsyt.2024.1356773 https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2024.1356773/full
2. McGrath JJ, Al-Hamzawi A, Alonso J, et al. Age of onset and cumulative risk of mental disorders: a cross-national analysis of population surveys from 29 countries. Lancet Psychiatry. 2023;10(9):668-681. doi:10.1016/S2215-0366(23)00193-1 https://www.sciencedirect.com/science/article/abs/pii/S2215036623001931?dgcid=author 
3. Barriers to care in a changing practice environment: 2024 practitioner pulse survey. American Psychological Association. Published December 2024. Accessed June 6, 2025. https://www.apa.org/pubs/reports/practitioner/2024/practitioner-pulse-2024-full-report.pdf 
4. Ni Y, Jia F. A scoping review of AI-driven digital interventions in mental health care: Mapping applications across screening, support, monitoring, prevention, and clinical education. Healthcare. 2025;13(10):1205. doi:10.3390/healthcare13101205 https://www.mdpi.com/2227-9032/13/10/1205 
5. Kuhail MA, Alturki N, Thomas J, Alkhalifa AK, Alshardan A. Human-human vs human-AI therapy: An empirical study. International Journal of Human–Computer Interaction. 2024; 41(11):6841-6852. https://doi.org/10.1080/10447318.2024.2385001 https://www.tandfonline.com/doi/full/10.1080/10447318.2024.2385001#abstract 
6. Cheng SW, Chang CW, Chang WJ, et al. The now and future of ChatGPT and GPT in psychiatry. Psychiatry Clin Neurosci. 2023;77(11):592-596. doi:10.1111/pcn.13588 https://pmc.ncbi.nlm.nih.gov/articles/PMC10952959/ 
7. Olawade DB, Wada OZ, Odetayo A, David-Olawade AC, Asaolu F, Eberhardt J. Enhancing mental health with Artificial Intelligence: Current trends and future prospects. J Med Surg Public Health. 2024;3:100099. doi:10.1016/j.glmedi.2024.100099 https://www.sciencedirect.com/science/article/pii/S2949916X24000525 
8. Cruz-Gonzalez P, He AW-J, Lam EP, et al. Artificial intelligence in mental health care: a systematic review of diagnosis, monitoring, and intervention applications. Psychological Medicine. 2025;55:e18. doi:10.1017/S0033291724003295 https://www.cambridge.org/core/journals/psychological-medicine/article/artificial-intelligence-in-mental-health-care-a-systematic-review-of-diagnosis-monitoring-and-intervention-applications/04DBD2D05976C9B1873B475018695418 
9. Zhong W, Luo J, Zhang H. The therapeutic effectiveness of artificial intelligence-based chatbots in alleviation of depressive and anxiety symptoms in short-course treatments: A systematic review and meta-analysis. J Affect Disord. 2024;356:459-469. doi:10.1016/j.jad.2024.04.057 https://www.sciencedirect.com/science/article/abs/pii/S016503272400661X# 
10. Schillings C, Meißner E, Erb B, Bendig E, Schultchen D, Pollatos O. Effects of a chatbot-based intervention on stress and health-related parameters in a stressed sample: Randomized controlled trial. JMIR Ment Health. 2024;11:e50454. doi:10.2196/50454 https://mental.jmir.org/2024/1/e50454 
11. Artificial intelligence and machine learning in software as a medical device. U.S. Food and Drug Administration website. Updated March 25, 2025. Accessed June 6, 2025. https://www.fda.gov/medical-devices/software-medical-device-samd/artificial-intelligence-and-machine-learning-software-medical-device

A note about AI: On the Talkspace blog we aim to provide trustworthy coverage of all the mental health topics people might be curious about, by delivering science-backed, clinician-reviewed information. Our articles on artificial intelligence (AI) and how this emerging technology may intersect with mental health and healthcare are designed to educate and add insights to this cultural conversation. We believe that therapy, at its core, is focused around the therapeutic connection between human therapists and our members. At Talkspace we only use ethical and responsible AI tools that are developed in partnership with our human clinicians. These tools aren’t designed to replace qualified therapists, but to enhance their ability to keep delivering high-quality care. To learn more, visit our AI-supported therapy page.

What if your next therapy appointment involved opening an app instead of talking to another human? From chatbots that lend an ear at 2 a.m. to smart platforms that track emotional patterns over time, artificial intelligence is reshaping how people access and experience mental health care. 

AI technology aims to help create machines that can do tasks that require human intelligence and problem-solving. You’ve likely already seen how AI has changed many industries, such as finance, retail, entertainment, and even healthcare. Researchers have also found ways to incorporate AI into mental health care, a field based largely on human connection and understanding.

Artificial intelligence therapy can’t replace human connection, but AI is beginning to play a real role in how people access mental health support. AI therapy can offer ways to support your emotional well-being, such as AI chatbots that can lend an ear and sophisticated tools that help mental health professionals personalize treatment plans. Continue reading to learn more about AI therapy, how it works, and if it can be an effective alternative to in-person or virtual therapy.

What Is AI Therapy?

AI therapy uses AI technology to deliver mental health interventions through a digital platform. Some AI therapy tools let you interact directly with the AI. Other types of AI for therapy work behind the scenes to provide powerful analytics to support and enhance human-led therapy.

Common types of AI therapy tools include:

• Chatbots: An AI-powered chat that can have supportive conversations with real-time responses. When people use AI therapy chatbots like ChatGPT as therapists, these bots often try to use techniques from therapy to give you advice so you can manage depression, anxiety, loneliness, and more.
• Mental health apps with AI features: A mobile or web-based platform that uses AI to offer personalized therapeutic tools, like mood tracking and guided meditation
• Therapist-assisted tools: AI tools that can help support therapists by refining personalized treatment plans, predicting treatment outcomes, and analyzing patient data
• Predictive analytics: AI tools that can analyze someone’s mental state using biomarkers such as voice analytics, sleep patterns, or heart rate

How Does AI Therapy Work?

Although AI may seem like a modern innovation, researchers have been asking, “Can you use AI for therapy?” for over 60 years. In 1966, researchers developed the first AI tool for mental health, called ELIZA — a chatbot designed to simulate human conversations for therapeutic applications. 

The underlying technology that powers AI therapy has come a long way since ELIZA. Researchers train AI programs by designing special algorithms that tell the computer how to use and analyze data.  Below, we’ll take a look at some of the advances in AI technology that make modern AI therapy possible.

Natural language processing

Natural language processing (NLP) enables chatbots to simulate a natural conversation. NLP involves techniques that help AI understand, interpret, and generate human-sounding language. 

You’ve likely interacted with AI programs using NLP. Apple’s Siri and Amazon’s Alexa use NLP to help understand requests and respond in a natural way. AI therapy uses NLP in a similar way to understand what you’re saying and respond in a conversational tone that doesn’t feel robotic. 

Machine learning

Machine learning (ML) involves AI systems that can learn by themselves. ML allows AI systems to identify patterns and unique relationships. Chatbots commonly use both NLP and ML to understand what you’re saying and generate more personalized responses over time. That’s because ML helps chatbots learn about you the more you interact with them. This allows the chatbots to refine their responses and treatment suggestions over time. 

Predictive analytics

Mental healthcare providers can use predictive analytics to help predict your risk and the likely outcome of a mental health condition. With predictive analytics, researchers can use historical data (information from your past) about you to predict future outcomes. 

Predictive analytics AI programs use a number of different factors to help predict risk and outcomes, including:

• Your genetics: The genes inherited from your parents
• Physical traits: Characteristics like your weight, heart rate, and voice
• Environmental factors: Past trauma or social isolation
• Lifestyle choices: Diet, physical activity, and sleep patterns
• Social factors: Income, education, and support system

Some predictive analytics programs can help predict how you might respond to a certain treatment. This allows your mental healthcare provider to personalize the best treatment plan for you.

Sentiment analysis

Sentiment analysis is an AI tool that can help mental healthcare providers predict your mental status using NLP and ML. AI tools with sentiment analysis may be able to pick up on subtle clues from social media, journals, or chats that give insight into your mental state. For example, AI may be able to predict people at risk of depression or anxiety by looking for certain words or phrases. 

A human therapist may use AI tools with sentiment analysis to detect subtle emotional cues in your voice or facial expressions during talk-based therapy. A shift in your voice’s pitch, tone, or rhythm can signal to your therapist that you may be experiencing anxiety or depression. AI analysis of your facial expressions may help therapists diagnose depression early.

Pros and Cons of AI Therapy

As AI therapy becomes more common and widely available, it’s natural to explore what it does and doesn’t do well. AI therapy is still in the early stages, but research has revealed some of the strengths and limitations to keep in mind. 

Pros of AI therapy

One of the most persuasive arguments for using AI mental health tools in therapy is to ease the demand for accessible and affordable mental healthcare. Traditionally, therapy involves in-person or real-time video chats with a human therapist. However, there are often more people who need therapy than therapists, and one therapist can only talk to one person at a time. AI-powered therapy can interact with several different people at once. This makes AI therapy a potentially helpful first step or supplement to traditional therapy. 

Some of the benefits of AI therapy that people seek out include:

• Accessibility: You can access an AI therapist chatbot 24/7 with no wait times.
• Affordability: It’s often free or offered at a lower cost compared to human therapy.
• Stigma reduction: AI therapy may be an easier entry point for those who are hesitant to see a therapist.
• Personalization: Many AI tools adapt over time, using your input and patterns to tailor responses, track your progress, and offer more relevant coping strategies.

“AI therapy tools can be a helpful first step for individuals who feel hesitant or overwhelmed about starting therapy, offering accessible, judgment-free support anytime. They can also supplement traditional therapy by helping clients track moods, practice skills between sessions, and reinforce therapeutic progress.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Cons of AI therapy

While there are many potential benefits of AI therapy, it’s also important to understand its limitations. Some drawbacks to AI therapy include:

• Lack of empathy: Chatbots can’t truly replicate a real human connection.
• Limited scope: AI tools aren’t designed to handle complex mental health problems, so AI therapy is often only helpful for people with mild to moderate symptoms.
• Crisis inadequacy: AI therapy isn’t safe or recommended for people in an active mental health crisis.
• Privacy concerns: The data collected by AI therapy systems is at risk of patient data breaches or misuse. There are no ethical guidelines to protect your data.
• Bias in algorithms: If AI therapy programs are trained on biased data, they may not produce the best or most appropriate responses.
• Inaccuracy: AI can sometimes hallucinate information, resulting in wrong or inappropriate advice.

“From a clinical standpoint, my biggest concern is that AI tools can lack the empathy, nuance, and cultural understanding needed to fully support someone in crisis or with complex trauma. While helpful in some areas, they should never replace the human connection that is often central to healing.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Can You Use AI for Therapy Successfully?

“Yes, AI can support therapy by helping with self-awareness and skill-building, but it works best when paired with human connection and clinical guidance.”

– Talkspace therapist Dr. Cynthia Catchings, LCSW

Research shows AI can be effective in delivering mental health support, particularly for mild to moderate symptoms. A 2025 study published in NEJM AI found that users of an AI therapy chatbot, Therabot, experienced significant improvements in depression, anxiety, and disordered eating symptoms. However, results across studies remain mixed. While this research shows that AI chatbots can help temporarily reduce symptoms of depression and anxiety, other studies find little to no benefits for stress or overall well-being.

Either way, AI isn’t a replacement for licensed professionals. It lacks clinical judgment, crisis response capabilities, and the emotional nuance of human care. Used thoughtfully, though, AI therapy tools can offer accessible, scalable support, especially for those who might not otherwise seek help.

Human Support Still Matters: Where AI Meets Licensed Therapists

AI tools can change how we access and interact with therapy, but can AI replace therapists altogether? No, AI therapy isn’t meant to replace the care, empathy, and expertise of a licensed therapist. AI-powered digital tools can improve access to mental health care and may offer helpful support for mild or routine mental health concerns in between sessions. However, AI for therapy isn’t designed to fully replace trained professionals because they can’t understand nuanced human emotions and build a therapeutic relationship.

Talkspace combines the convenience offered by technology with the expertise of highly qualified licensed therapists in online therapy. Whether you need extra support managing daily stress or you’re managing deeper challenges, Talkspace offers a more complete support system tailored to your needs. In the constantly evolving mental health landscape, real human connection still matters. With Talkspace, you don’t have to choose between access and quality. Discover meaningful, effective mental health solutions through ongoing therapy today. 

Sources:

A note about AI: On the Talkspace blog we aim to provide trustworthy coverage of all the mental health topics people might be curious about, by delivering science-backed, clinician-reviewed information. Our articles on artificial intelligence (AI) and how this emerging technology may intersect with mental health and healthcare are designed to educate and add insights to this cultural conversation. We believe that therapy, at its core, is focused around the therapeutic connection between human therapists and our members. At Talkspace we only use ethical and responsible AI tools that are developed in partnership with our human clinicians. These tools aren’t designed to replace qualified therapists, but to enhance their ability to keep delivering high-quality care. To learn more, visit our AI-supported therapy page.

If you’ve turned to ChatGPT to help you write a tricky email or brainstorm ideas, you know how helpful it can be. As artificial intelligence (AI) becomes more present in our daily lives, more people are turning to AI chatbots, like ChatGPT, for more personal problems and emotional support. This has led to many people using ChatGPT as a therapist.

ChatGPT has many qualities that people find attractive in a therapist. It’s easy to access, always available, and feels anonymous and non-judgmental. While it can feel comforting to use ChatGPT as a therapist, artificial intelligence therapy isn’t a replacement for a real licensed therapist. Before you pour your heart out to ChatGPT, it’s important to understand what a ChatGPT therapist may be able to offer and where it falls short. 

Can ChatGPT Act as a Therapist?

ChatGPT is not a licensed therapist and can’t ever fully replace one. While it might give you advice and mimic a conversation similar to one you might have with a real therapist, it’s not actually trained in therapy and lacks the clinical judgment to treat mental health issues. ChatGPT uses large language models (LLMs) to respond based on the patterns in what you share, but it can’t read your emotional cues, body language, or the deeper context behind your messages.

On the other hand, licensed therapists are trained professionals who complete years of education in mental health, take licensing exams, and go through clinical training. They’re bound by ethical standards and use research-proven techniques to assess, diagnose, and treat a variety of mental health conditions from anxiety to depression.

Another big difference is accountability. Therapists are held to ethical standards set and enforced by licensing boards, whereas ChatGPT is not regulated. If it gives you bad or harmful advice, there’s no system in place to protect you or hold it responsible.

Is It Safe To Use ChatGPT as a Therapist?

As of 2025, the US Food and Drug Administration (FDA) has not cleared any AI chatbots as safe and effective for diagnosing or treating mental health conditions. While it can potentially offer general emotional support, coping strategies, and a space to vent, it has its limitations.

One of the major risks is that ChatGPT may give you advice that sounds helpful or supportive but isn’t actually based on professional guidelines or evidence-based practices. As an AI chatbot, ChatGPT doesn’t know what it doesn’t know. On the other hand, human therapists are trained to communicate uncertainty and ask questions about what they don’t know to make sure you get the care you need. 

ChatGPT may miss warning signs that you’re having a crisis or are at risk of harm. Without a professional to recognize these warning signs, you may not get the care you need. 

“AI can assist in identifying language patterns that may indicate distress, but it has notable limitations. It often lacks the ability to understand context, interpret tone accurately, or recognize subtle emotional cues. For these reasons, it should not be relied upon to detect or respond to mental health crises in place of trained mental health professionals.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

What ChatGPT Can Do for Your Mental Health

Even though ChatGPT can’t replace your therapist, it can still be a helpful tool in therapy.  When it’s used with clear boundaries and expectations, ChatGPT can support you alongside traditional therapy. It can’t replicate the depth of therapy with a licensed clinician, but ChatGPT may be a good jumping-off point for self-awareness and emotional support. 

An “AI therapist” can offer you a space to explore your thoughts and feelings, whether you’re asking ChatGPT for relationship advice or brainstorming journaling prompts. 

Some ways that ChatGPT may help support your mental health include:

• Providing general information on coping skills and mental health topics
• Encouraging self-reflection through journaling prompts
• Offering grounding techniques and mindfulness scripts
• Practicing communication skills with role-playing
• Helping you express and identify your emotions
• Helping you prepare for therapy

“A few clients have mentioned using AI tools to ask questions related to mental health and coping strategies. They found some of the information helpful or informative, particularly when exploring ideas or gaining general insight. I typically acknowledge the value in using AI as a resource for information, but I also emphasize that it is not a substitute for therapy. I encourage clients to be mindful of the limitations of AI and to continue relying on professional support for personalized care and guidance.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Important Considerations When Using ChatGPT for Therapy

Before you begin using ChatGPT for therapy, you should be aware of some limitations to protect yourself.

Understand the limits of AI

Can AI replace therapists entirely? While the AI technology that powers AI chatbots like ChatGPT can generate responses that sound thoughtful, caring, and empathetic, it’s important to remember that ChatGPT can’t truly understand your emotions. ChatGPT is limited to patterns in data. 

Since ChatGPT can respond to you with a tone that conveys insight and authority, it’s easy to forget you’re talking to an AI therapist. In fact, a 2025 study found that people struggled to tell the difference between responses written by a human therapist and a ChatGPT therapist. It’s important to remember that ChatGPT isn’t aware of what it doesn’t know and can give you incorrect information in a way that makes you feel like it’s correct. 

Don’t use AI when you’re in a crisis

If you’re feeling emotional distress, thinking about harming yourself or others, or facing a mental health emergency, ChatGPT is not an appropriate tool for you. It can’t assess your safety, offer real-time help, or get you connected to the care you need. 

In a mental health crisis, you should contact a mental health professional, emergency services, or a crisis hotline for immediate support from people trained to give it. If you have thoughts of self-harm, you can call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). 

ChatGPT isn’t a substitute for a diagnosis

Only trained healthcare providers or licensed mental health professionals are able to diagnose mental health problems. ChatGPT can provide you with general information about a mental health condition, but it can’t evaluate your symptoms or provide a formal diagnosis. Using ChatGPT for self-diagnosis can be misleading or harmful. If you feel you have a mental health condition, talk to a mental health specialist or healthcare provider to make sure you get the right care.

There’s no accountability or oversight

Licensed therapists follow strict ethical and professional guidelines set by experts and enforced by licensing boards. As an AI chatbot, ChatGPT isn’t regulated or supervised by mental health experts. If ChatGPT gives you wrong or harmful advice, there isn’t currently a system in place to review or correct it. 

AI may reinforce cognitive biases or negative patterns

Cognitive biases and negative patterns can happen when our brains rely on shortcuts, past experiences, or emotions to interpret information in a way that isn’t always accurate or helpful. As an AI tool that learns and adapts to each user over time, ChatGPT may begin to mirror your negative patterns or ways of thinking back at you instead of challenging them.

“Yes, there are cognitive and emotional risks when AI is used too frequently as a substitute for human conversation. While AI can offer information and even simulate conversation, it cannot replicate the depth, empathy, and mutual understanding that comes from genuine human interaction. Human relationships offer emotional reciprocity, nonverbal cues, and a sense of connection that is essential for psychological well-being. Relying too heavily on AI for support may contribute to social withdrawal or emotional isolation, potentially reinforcing patterns of avoidance or disconnection. It’s important to view AI as a supplemental tool rather than a replacement for meaningful, human relationships.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

How ChatGPT Can Complement, Not Replace, Therapy

While it’s important to acknowledge the limits of a ChatGPT therapist, that doesn’t mean it can’t play a supportive role in your mental health journey. When it’s used appropriately and thoughtfully, ChatGPT can help you get more out of your work with a licensed therapist. 

Using ChatGPT as a journaling or reflection tool

Journaling can help you process your emotions, build self-awareness, and track patterns over time. ChatGPT can be a useful tool to help guide your journaling. You can try using ChatGPT in between therapy sessions to suggest journaling prompts, ask reflective questions, or help you organize your thoughts. 

Brainstorming questions for your therapist

ChatGPT can help you make the most out of your therapy session by brainstorming questions or topics to explore in therapy, or how to talk to a therapist in general. Therapy can feel overwhelming if you’re not sure where to start or how to bring up a sensitive topic. You can try working with ChatGPT before your therapy appointment to help you organize your thoughts, identify issues important to you, and create a list of questions for your therapist. 

Practicing communication or identifying thought patterns

You can use ChatGPT to help you practice putting your thoughts into words. Talking to ChatGPT can be a low-pressure way to explore self-expression, setting boundaries, or navigating how to tell someone you’re not okay. You can try role-playing with ChatGPT to build your confidence before having real-life conversations. Over time, ChatGPT may learn from your responses and reflections to help you identify thought patterns, like self-criticism or all-or-nothing thinking. 

When It’s Time to Talk to a Real Therapist

AI tools, like ChatGPT, can help you explore your emotions and reflect on your experiences, but they can’t replace treatment with a real therapist. If you’re feeling overwhelmed, stuck in negative thought patterns, or unsure how you should cope, it may be time to move beyond a ChatGPT therapist and speak to a clinician who can offer deeper guidance and ongoing therapy. 

“If someone’s daily functioning is affected or if they’re experiencing symptoms like anxiety, depression, it’s important to seek support from a licensed mental health professional. Therapists can help provide tailored guidance and a safe space to explore deeper issues that self-help resources alone may not address.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

If you’ve been relying on AI for mental health support because therapy feels out of reach due to cost, stigma, or scheduling concerns, Talkspace can help. You’ll get connected to a licensed therapist online, so you can receive personalized, professional care that fits your life and budget.

Sources:

A note about AI: On the Talkspace blog we aim to provide trustworthy coverage of all the mental health topics people might be curious about, by delivering science-backed, clinician-reviewed information. Our articles on artificial intelligence (AI) and how this emerging technology may intersect with mental health and healthcare are designed to educate and add insights to this cultural conversation. We believe that therapy, at its core, is focused around the therapeutic connection between human therapists and our members. At Talkspace we only use ethical and responsible AI tools that are developed in partnership with our human clinicians. These tools aren’t designed to replace qualified therapists, but to enhance their ability to keep delivering high-quality care. To learn more, visit our AI-supported therapy page.

The rise of generative artificial intelligence (AI) tools, like ChatGPT and Gemini, has led some people to wonder if AI can support mental health. With easy access, low cost, and around-the-clock availability, AI tools are a convenient and appealing option. Recent social media trends have also added to the growing curiosity, leaving many wondering, can AI replace therapists?

“AI can be a great tool, but not a replacement for many things. And while AI is somewhat intuitive, it is also broad. Therapy provides a uniquely individual experience, and without human professionalism grounding the practice, AI cannot simulate or replace the deeper connection rooted in an authentic human perspective.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

While AI tools may be able to offer helpful support, they’re not a true replacement for the human connection, insight, and care that real human therapists provide. In this article, we’ll explore what AI can (and can’t) do to support mental wellness and why experts say licensed therapists will continue to be essential for deep and lasting healing. 

The Rise of AI in Mental Health Care

Artificial intelligence is already playing a role in mental health care in the form of chatbots, self-help tools, and clinical support tools. 

Chatbots and self-help tools

Mental health chatbots aren’t as new as you may think. Researchers developed ELIZA, the first mental health chatbot, in the 1960s. With the rapid development of AI, several other chatbots have become available specifically to support mental health. However, some people have also tried to use free AI tools, like ChatGPT, as therapists or self-help tools. 

AI therapist chatbots use natural language processing and machine learning technology to simulate natural conversations and learn more about you over time. These tools may be useful to help you manage everyday stress, build your emotional awareness, and practice simple coping skills. Some mental health chatbots can also offer structured programs based on therapeutic techniques, like cognitive behavioral therapy (CBT). 

AI mental health chatbots can be a helpful tool as an add-on to therapy or as a low-pressure starting point for some people who aren’t ready or able to see a therapist. 

Clinical support tools

Mental health clinicians can use AI tools behind the scenes for extra support to free up more time to spend with their clients. Not only can AI tools help therapists with administrative tasks, but some tools can also help therapists track a patient’s progress, diagnose some mental health conditions early, and develop personalized treatment plans. 

AI tools can also support therapists in delivering care. For example, Talkcast is an AI-powered tool that allows Talkspace therapists to use AI to create a custom podcast episode based on your therapy objectives. These therapist-reviewed podcast episodes can help give you affirmations and other strategies learned to support your mental health in between your therapy sessions. 

When used thoughtfully, these specialized AI tools can make therapy more efficient, personalized, and consistent. Therapists can spend less time on paperwork and more time supporting their clients. 

Strengths of AI for Therapy

AI mental health tools have the potential to make mental health support more accessible than ever. While these tools can’t replace in-person psychotherapy, they can still provide meaningful support. 

“Because AI has the ability to prompt, it can be used to motivate thoughts or practices in order to initiate positive behaviors. For example, self-care, often encouraged to manage mental health struggles, can be difficult to practice if anxious or depressed. But, AI can certainly serve to provide ideas, actions, or steps to improve or initiate positive behavior changes. Again, a reminder that it can serve as an effective tool.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

Some of the reasons people may turn to AI tools for mental health support include:

• 24/7 availability: AI mental health chatbots are always available and can offer support even on nights and weekends.
• Low-cost or free options: Many AI tools are free or cost much less than traditional therapy, making them more accessible for people with financial or insurance limitations.
• Easy to access: To use AI mental health tools, you need only an internet connection and a smartphone or computer.
• Anonymity: For those who feel nervous about opening up to another person or held back by the stigma of therapy, AI chatbots can be a more anonymous, low-pressure way to begin a mental health journey.
• Basic mental health education: AI tools can help explain mental health terms and diagnoses in a simple, conversational way.
• Habit tracking: AI-powered mental health apps can offer tools to help you track your mood, sleep, and other habits to help identify trends.
• Support between therapy sessions: AI mental health tools can provide encouragement and reinforcement between ongoing therapy sessions to help keep you consistent. 

While these features are appealing, experts must ask, can AI replace therapists?

Where AI Falls Short for Therapy

While AI tools for mental health can be convenient, they still have some major limitations you should be aware of. 

Lack of empathy and relational bond

One of the most important limitations of AI tools for mental health is the lack of a genuine human connection. In traditional therapy, therapists can form a collaborative and trusting bond with their clients, also called a therapeutic alliance. This relationship and trust lays the foundation to help explore feelings, heal, and grow. Studies consistently show that a strong bond between a therapist and client is one of the best predictors of successful treatment and the ability to stick to a treatment plan. 

Although AI mental health tools can generate helpful and sometimes insightful messages that sound like a therapist, they can not truly understand your human emotions or unique perspective. 

Inability to diagnose complex cases

It’s important to remember that AI tools can’t diagnose mental health conditions, especially when your case is complex. AI tools can offer general support and suggestions, but they don’t have the training and clinical judgment to provide a diagnosis. Additionally, AI tools can miss warning signs that you’re at risk for harm or in a crisis. Only a trained mental health professional is able to evaluate you and make a diagnosis.

Human therapists use their extensive training and lived experiences to understand emotional nuance, ask appropriate follow-up questions, and consider the context of your life before making a diagnosis. As of 2025, there isn’t an AI tool approved by the United States Food and Drug Administration (FDA) to diagnose mental health conditions. 

No legal or ethical accountability like licensed therapists

Licensed therapists follow strict professional and ethical guidelines set by experts and enforced by state licensing boards. These rules are designed to protect your safety, privacy, and well-being while you’re in therapy. 

AI tools often aren’t held accountable to the same rules. That means if you get advice from an AI tool that’s incorrect, confusing, or harmful, there isn’t currently any system in place to protect you. There are no oversight measures in place to help make sure people get quality care. 

Risk of misinterpretation or harm without human oversight

AI chatbots use patterns in language to understand you and generate a response that sounds natural and conversational. Since AI responses are based on patterns and not lived experience, the AI chatbot may misunderstand what you’re saying or respond in a way that misses the meaning behind your words. 

In some cases, AI responses can seem stereotyped or insensitive. That’s because AI reflects the data it was trained on, which can include biases. If you’re struggling emotionally, a response that doesn’t match your questions or a biased response can make you feel misunderstood. 

“There is no replacement for the human connection. Ultimately, talk therapy can hone our skills to improve not only our relationships with ourselves but also with others. Without a human perspective, we lack orientation in real time and the opportunity to practice what we need to improve our relationships. As well, it is only in the human experience that a trained eye can be trusted regarding confidence in the assessment of safety, always primary in evaluating mental health.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

The Unique Value of Human Therapists

Unlike AI, human therapists bring their empathy, intuition, and real-world experience to each therapy session. The unique human ability to understand complex emotions, trust others, and adapt makes humans a vital part of therapy. 

Emotional nuance, lived experience, nonverbal cues

Licensed therapists use their training and human connection to understand what you’re going through. They can pick up on emotional nuance, your body language, and tone of voice to read between the lines. A therapist’s lived experience and emotional intuition help them to respond to you with empathy and insight to create a safe and supportive space. 

“Mental health professionals are trained in clinical assessment, which observes mental status orientation; this includes considerations like insight, judgement, tone, but also affect, eye contact, and mood. These nuances are not only important to making a clear and appropriate diagnosis, but so vital to understanding how a person communicates and more importantly, how they ”feel” about what they are sharing in therapy. AI simply cannot answer the following question from a client: “Do you get what I mean?” Only a human therapist can and to that end, offer insight regarding the true gravity of what the client is sharing.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

Therapeutic alliance: why trust and rapport matter

The trust and rapport that lay the foundation of a good therapeutic alliance are at the heart of effective therapy. When you feel safe and understood, you’re more likely to open up and engage in the therapy process. A strong therapeutic alliance helps your therapist tailor care that meets your unique needs. 

Flexibility and adaptive care in crisis

Therapists can adapt their approach based on how you’re feeling in the moment. During a crisis, this flexibility allows therapists to provide immediate and personalized support to best meet your needs and escalate when needed.

Will AI Replace Therapists in the Future?

While AI can be a valuable tool, the human touch is irreplaceable in therapy. Only a therapist can provide the personalized care needed for successful therapy. A 2025 study from Stanford University looked at how advanced AI chatbots work in a mental health setting. Researchers found that AI chatbots expressed stigmas, often responded inappropriately to critical situations, and couldn’t safely or effectively replicate the bond between a therapist and client. 

“I think AI can continue to serve as a tool, and or an assistant; it can help organize thoughts, and even perhaps document with efficiency, but only a human professional lends the authenticity needed to facilitate life experiences.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

It’s important to remember that the limitations of artificial intelligence therapy mean that humans will continue to be an essential part of the therapy process. 

How to Choose the Right Support for You

When you’re looking for mental health support, it’s important to ask yourself what you need. Is it emotional connection, information, support, or all of the above? 

Free or low-cost AI mental health apps can be a good place to start if you’re curious about learning mental health basics, building healthy habits, or tracking your mood. Although these AI tools can be a good place to start and a good supplement to therapy, they’re not a replacement for human connection. 

If you’re dealing with stress, grief, anxiety, or depression, it’s best to seek a licensed therapist for support. Human therapists can offer emotionally nuanced and personalized care that AI simply can’t replicate. Therapy with a human therapist also doesn’t just mean in-person therapy. You have many options for getting the support you need from the comfort of your home but with a human. Talkspace offers the convenience and affordability that AI tools offer, but with the clinical support of real licensed therapists. With Talkspace online therapy, you don’t have to sacrifice convenience for human connection. 

Sources:

Talkspace and BetterHelp have transformed access to mental health support, making therapy more convenient, affordable, and accessible. They have both made it easier for people to find the right therapist without leaving the comfort of their home. Research suggests that online therapy can be just as effective as in-person sessions for many individuals. However, choosing between platforms can be challenging, as each offers unique features. When deciding whether Talkspace or BetterHelp is right for you, consider factors such as the services provided, qualifications of providers, medication management options, cost, insurance coverage, and preferred communication methods.

Keep reading to decide if Talkspace or BetterHelp is the best choice for your mental health needs.

Feature	Talkspace	BetterHelp
Services	Individual therapy, Couples therapy, Teen therapy, Prescriptions and medication management	Individual therapy, Couples therapy, Teen therapy
Provider Qualifications	Licensed therapists, Psychiatrists & psychiatric providers	Licensed therapists (no psychiatrists or medication management options)
Medication Management	Yes — psychiatry services available	No medication management
Cost	Most insured members have a $0 copay, but out-of-pocket costs range from $69 to $109 per week *Actual cost depends on several factors. You may also save an additional 10-20% with quarterly or biannual billing	$70 to $100 per week $260 to $400 per month *Actual cost depends on several factors
Insurance Coverage	Accepts many major insurance plans, including Aetna, Cigna, Optum, TRICARE, and Medicare	No insurance coverage
Communication Methods	Messaging therapy, Live chat, Audio, Video sessions	Messaging therapy, Live chat, Voice call, Video sessions

Comparing Talkspace vs BetterHelp

When choosing between online therapy platforms, it’s essential to compare the unique features and services offered by each. By understanding the key differences, you can make a more informed decision about whether Talkspace or BetterHelp best aligns with your needs.

Consider the following factors as you evaluate your options:

• Services offered: What types of therapy or counseling are available?
• Provider qualifications: What are the qualifications and expertise of the mental health providers?
• Medication management: Does the platform offer support for medication management, and if so, how is it handled?
• Cost: How do the pricing structures compare, and what’s included in the cost?
• Insurance coverage: Is the platform covered by your insurance, and how does that affect your out-of-pocket costs?
• Communication methods: What communication methods are available (text, video, or voice calls)?
• Therapist selection: How easy is it to find and match with a therapist suited to your needs?
• Resources: Are there extra resources, such as self-help tools or content offered?

Services offered

Talkspace provides a range of services, including:

• Individual therapy
• Couples therapy
• Teen counseling
• Psychiatry & medication management
• Employer mental health programs

BetterHelp offers:

• Individual therapy
• Couples therapy (through its sister site Regain.us)
• Teen counseling (through its sister site, TeenCounseling.com)
• Employer mental health programs

Provider qualifications

Both Talkspace and BetterHelp require that their mental health professionals are licensed and hold advanced degrees. However, Talkspace differentiates itself by offering access to psychiatrists and prescribers, which allows for a more comprehensive, complete approach to care, especially if you need medication support or a psychiatric evaluation.

Medication management

Talkspace provides online psychiatric evaluations and medication management services, which is a key advantage over BetterHelp if you’re seeking psychiatric services or medication support alongside therapy. BetterHelp, on the other hand, does not offer medication management.

Cost

Pricing for online mental health platforms varies based on the type of services, session frequency, and therapy goals.

The out-of-pocket costs of therapy for BetterHelp vs Talkspace (without insurance coverage) are as follows:

• Talkspace ranges from $276 to $436 per month
• BetterHelp charges between $260 and $400 monthly

Talkspace also accepts major insurance providers, which can significantly lower out-of-pocket costs—most insured members have a $0 copay. Additionally, Talkspace offers savings of up to 10-20% for quarterly or biannual payments.

Insurance coverage

Insurance coverage for online therapy is a key difference between the two platforms. Talkspace partners with several major insurance providers, including Aetna, Cigna, Optum, TRICARE, and Medicare, which can make therapy more affordable for those with coverage. 

BetterHelp does not currently accept insurance, though they are working to partner with select insurance carriers. In the meantime, users can pay out of pocket through a subscription model. While reimbursement through insurance may be possible for some users, it typically requires a mental health diagnosis and additional documentation. Outside of that, BetterHelp accepts HSA/FSA cards and is recognized as an eligible expense by most providers.

Communication methods

Talkspace and BetterHelp offer similar flexibility when it comes to connecting with your therapist. Both platforms allow individuals to communicate through private messaging, live chat, audio calls, and video sessions. The range of options lets you choose the format that fits your comfort level and schedule.

Therapist selection

Both Talkspace and BetterHelp help you find a specific therapist that aligns with your needs. Talkspace offers a detailed provider directory, letting you search by therapist specialty, location, and insurance coverage. 

You can sign up with a therapist one of two ways. The first way is once you’re ready to begin, Talkspace uses a proprietary matching algorithm to connect you with a suitable provider within about 48 hours. You may have the option to request a specific therapist in this process. It’s not always guaranteed, though the platform strives to honor these requests. The second way to find a Talkspace therapist is to search for a specific therapist by state, concern, or insurance coverage. Once you find a therapist you’re interested in working with that has availability, you can then book a session with them directly through the Talkspace sign up process. 

BetterHelp also has a directory, but it only allows users to search based on location. The platform also uses an algorithm to match users with therapists based on preferences and needs.

If your therapist is not a good fit, Talkspace and BetterHelp both allow you to switch therapists if needed. 

Resources

Both platforms offer expert-developed and clinically-reviewed resources to support your mental health journey. Talkspace features a comprehensive mental health library, blog, and free mental health assessments. BetterHelp also provides a blog with valuable mental health insights, along with digital worksheets and journals for self-work.

Choosing Between Talkspace vs BetterHelp

By exploring the unique features and differences between Talkspace and BetterHelp, you can find the platform that best aligns with your needs, preferences, and goals. To help make your decision easier, explore reviews and key differentiators to understand which platform might be more effective for you.

Talkspace might be for you if you want

• Therapy covered by insurance
• Access to psychiatrists for medication management
• Flexibility in therapy modalities

BetterHelp might be for you if you want

• A flat-rate pricing model
• A wider selection of therapist options upfront

Making the Right Choice for You

When assessing Talkspace vs BetterHelp, it’s important to remember that both platforms offer accessible online therapy. If you’re looking for a mental health provider that accepts insurance, provides medication management, and offers flexible therapy plans, Talkspace may be a better fit. Ultimately, the right choice depends on your individual needs, preferences, and circumstances.

Starting online therapy through either of these platforms demonstrates a brave commitment to better mental health.

Ready to take the next step? Get started on your journey toward better mental health today with online therapy.

Sources:

1. Lin T, Heckman TG, Anderson T. The efficacy of synchronous teletherapy versus in-person therapy: A meta-analysis of randomized clinical trials. Clinical Psychology Science and Practice. 2021;29(2):167-178. doi:10.1037/cps0000056. https://psycnet.apa.org/record/2022-17335-001. Accessed March 23, 2025.
2. Talkspace. Online therapy with a licensed therapist. https://www.talkspace.com/online-therapy/. Accessed May 14, 2025.
3. ‌Talkspace. Online therapy covered by insurance. https://www.talkspace.com/coverage/insurance. Accessed May 14, 2025.
4. Talkspace. Talkspace services + out-of-pocket pricing. https://help.talkspace.com/hc/en-us/articles/360041531131-Talkspace-Services-Out-of-Pocket-Pricing. Accessed May 14, 2025.
5. Talkspace. Change provider. https://help.talkspace.com/hc/en-us/articles/360000287406-Change-Provider. Accessed May 14, 2025.
6. Talkspace. Match with a provider. https://help.talkspace.com/hc/en-us/articles/24477925465371-Match-with-a-Provider. Accessed May 14, 2025.
7. BetterHelp. Online therapy – Licensed therapist mental health counseling services. https://www.betterhelp.com/online-therapy/. Accessed May 14, 2025.
8. BetterHelp. Frequently asked questions. https://www.betterhelp.com/faq/. Accessed May 14, 2025.
9. BetterHelp. How much does BetterHelp online therapy cost? https://www.betterhelp.com/advice/general/how-much-does-betterhelp-cost/. Accessed May 14, 2025.
10. BetterHelp. About us. https://www.betterhelp.com/about/. Accessed May 14, 2025.
11. BetterHelp Business. https://www.betterhelporg.com/. Accessed May 14, 2025.
12. Teen Counseling. https://www.teencounseling.com/get-started/?teen_counseling=from_betterhelp. Accessed May 14, 2025.
13. Regain. https://www.regain.us/get-started/?couples_counseling=from_betterhelp. Accessed May 14, 2025.

Every child and teen is unique, with their own strengths, challenges, and ways of seeing the world. While some kids seem to navigate life’s ups and downs with ease, others may need additional tools to thrive — and that’s where therapy can make all the difference.

For kids facing emotional hurdles, navigating tough transitions, or coping with behavioral problems, there are several different types of therapy for teens that can provide them with the tools they need to thrive. If you think your child could benefit from seeing a therapist but are wondering if you have to pay for therapy, read on to learn more about available mental health services. There are a variety of ways to manage the cost, and in some cases, financial assistance or insurance can help alleviate the burden.

Investing in your child’s mental health is one of the most meaningful decisions you can make, and overcoming financial barriers may be easier than you think. We’ll explore why therapy and other mental health services are worth the investment and how you can make them fit into your budget.

Why You Should Pay for Your Child To Get Therapy

For many parents, it’s natural to wonder if the costs of child therapy, including counseling and therapeutic services, outweigh the potential benefits. However, untreated mental health challenges during childhood can have lifelong effects on a person’s happiness, relationships, and overall success. The earlier you intervene, the better the outcomes — and the less likely you’ll have to deal with more trouble down the road. 

Supporting your child’s emotional and mental well-being

Childhood and adolescence are critical stages in human development — and that includes cognitive functioning and psychological well-being, too. During these formative years, unresolved emotional issues can profoundly shape a child’s outlook and behavior. Therapy helps children build emotional resilience, develop healthy coping skills for self-regulation and creative expression, and gain valuable therapeutic support. By addressing any concerns early, you’re giving your child a strong and stable foundation for long-term wellness.

“As parents, we want to make sure our children can come to us to discuss anything. However, there comes a time and instances where finding a professional for your child is equally important. It would allow the child to learn healthy and effective coping skills and communication tools that we don’t always know ourselves. A positive experience in therapy will also foster a more open-minded decision to return to therapy if there is cause. It truly fosters the idea that it is okay to ask for help when one is struggling.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Strengthening family relationships

Mental health struggles don’t just affect your child — they impact the entire family dynamic. If you’re dealing with an angry teenager who seems withdrawn, irritable, or quick to lash out, therapy can help them process emotions in a healthier way. With the right support, they can learn to communicate more effectively and rebuild stronger family connections. 

“Therapy can also strengthen the family dynamic through learning effective communication and understanding of the emotions occurring. Depending on the age of the child, therapy can help define emotions and help children to identify and express those emotions in a more conducive way.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Preparing your child for long-term success

Therapy equips children with life skills that benefit them well into adulthood, such as problem-solving, emotional intelligence, and self-awareness. By helping your child navigate challenges today, you’re setting them up for academic success, healthier relationships, enhanced teen mental health, and career readiness. An investment in therapy is an investment in your child’s future.

The cost of not getting help

Decades of research show that mental health challenges early in life can lead to more significant problems later. For some, this might include academic struggles, substance abuse, relationship difficulties, or chronic stress and anxiety. If not addressed head-on, these challenges can escalate, sometimes leading to an out-of-control teen who struggles with school, relationships, or risky behaviors. For kids with serious mental health conditions or depression, going untreated can be life-threatening. By prioritizing mental health care and therapy now, you’re not only helping your child heal and grow but also saving your family from potential long-term stress and expenses.

Ways To Pay for Your Child’s Therapy

The cost of therapy can vary widely depending on the therapist’s credentials and experience, your location, and the length and frequency of sessions. If you’re concerned about how to pay for child therapy, consider some of these options.

Insurance coverage

If you’re still wondering if you have to pay for child therapy, the answer may be that you are already. Many health insurance plans include financial assistance or coverage for mental health services, including therapy for children and teens. Check with your insurance provider to see what’s covered under your plan and to find a therapist covered by your insurance. Be sure to ask about important details like in-network therapists, co-pays, or coverage limits to ensure you understand your health insurance policy. You may be surprised by how little you need to pay out of pocket for child therapy services. 

Even without insurance, platforms like Talkspace offer online therapy for teens at an affordable price compared to in-person therapy for children and teens. 

Sliding-scale fees

Some therapists offer sliding-scale therapy pricing plans based on your income. This option allows you to access high-quality care at a reduced rate. Don’t hesitate to ask potential therapists about their payment options — many are willing to work with families to make therapy affordable.

Financial assistance options

Nonprofits, community organizations, and local mental health clinics can often provide therapy at a reduced cost or even for free. Organizations like the National Alliance of Mental Illness (NAMI) have local chapters that offer free support and education programs.

Government assistance programs

Government programs, such as Medicaid and the Children’s Health Insurance Program (CHIP), often cover therapy for eligible families. These programs may offer in-person talk therapy, online therapy, or other telehealth behavioral health services. 

Employer Benefits 

Some employers may offer mental health benefits as part of their Employee Assistance Programs (EAPs). These benefits may include comprehensive care access to free or low-cost therapy sessions for your family. Check with your HR department to learn about the mental health resources available to you and your family. 

Find Affordable Online Therapy for Your Child or Teen

If in-person therapy feels out of reach financially or logistically, online therapy is an excellent alternative. Platforms like Talkspace offer affordable online therapy for teens, with or without insurance. Whether you’re navigating insurance limitations or simply looking for the most convenient option, Talkspace therapists can bridge the gap for families operating on any budget. Get started today and give your child the tools they need to thrive.

In today’s fast-paced work environment, many employees are navigating stress and mental health challenges that can affect both their well-being and their performance. Anxiety, burnout, and emotional fatigue are becoming increasingly common, and sometimes, the best way to reset is by taking a mental leave of absence. Stepping away from the daily grind to focus on self-care, therapy, or medication can be a powerful tool for maintaining a healthy balance and ensuring long-term productivity and happiness at work.

While it’s understandable to be concerned about the stigma of mental health, taking care of your mental well-being is just as important as your physical health. Prioritizing mental health is a valid, often necessary, reason to temporarily step away from work.

If you or someone you know is struggling and it’s interfering with your ability to perform at work, keep reading. We’re addressing common questions about taking a mental health leave from work, including when it’s time, how to do it, what to expect when you return, and more. 

Can You Take a Leave of Absence for Mental Health? 

Yes, you can take a mental health leave from work. In fact, it’s a legally protected right covered by the Family and Medical Leave Act (FMLA). The FMLA ensures that eligible employees have the right to take time off from their jobs to address mental health conditions and other medical conditions. The Americans with Disabilities Act (ADA) offers additional protection from discrimination related to disability and mental health conditions like depression or anxiety. 

There are two types of leave you might be eligible to take under the FMLA for mental health:

• Short-term leave: Short-term leave allows you to take up to 12 weeks off work within 12 months. An example of when you might take short-term leave could be after the birth of a child or to recover from surgery. 

• Long-term leave: Long-term leave lets you take several months — up to 26 weeks — off per year. It can be used to care for an ill family member, bond after an adoption, or get through a major medical treatment, like chemotherapy for cancer. Long-term disability may also fall under the protection of the FMLA.

As we continue to normalize and destigmatize mental healthcare in the workplace, more employers and companies are making an effort to provide accommodations. From covering therapy to providing employee assistance programs (EAPs), the growing acceptance of addressing mental and emotional well-being is helping countless numbers of workers every year. 

“Taking a mental health leave allows individuals to step back from daily stressors and focus on their emotional well-being. By addressing issues early, mental health leaves can help prevent more serious conditions like anxiety disorders, depression, or burnout from escalating. Prioritizing mental health in this way fosters a healthier mindset and reduces the risk of future crises.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Recognizing When It’s Time to Take a Mental Health Leave

It’s crucial to recognize mental health conditions before they escalate, making it hard to manage symptoms. Having an occasional stressful day at work is normal, but recognizing when it signifies a persistent mental health condition requiring treatment is crucial. Understanding the warning signs and trusting your instincts and state of mind helps you determine if you need professional attention. For those unsure how to open up, learning how to tell someone you’re not okay mentally can be an important first step towards seeking support and taking a mental health leave.

Signs that it might be time to temporarily step away from your job include:

• Persistent stress that’s difficult to manage — immediately feeling uneasy, a sense of dread, or like you can’t get out of bed in the mornings
• Missed deadlines, especially if you’ve been punctual in the past 
• Emotional exhaustion that leaves you feeling constantly drained
• Frequently making mistakes even though you consider yourself detail-oriented
• Feeling detached from your job or as if you’re just going through the motions
• Noticeable decrease in productivity that’s affecting how you do your job
• Recurring physical symptoms (like insomnia or fatigue) that interfere with your ability to function daily
• Difficulty balancing professional and personal responsibilities and feeling like you aren’t doing your best in either area

If you’re experiencing any of the above or struggling at work in any other way, trust your instincts and ask for help — early intervention can lead to a faster recovery. The sooner you get help, the better your chance is of a quick and full recovery. If you’re unsure about the severity of your condition, there are signs you need to go to a mental hospital that can help you assess the situation and seek urgent care.

How to Take a Mental Health Leave from Work

Once you’ve decided to take a leave of absence for mental health, following a simple process will make the transition easier. The steps here ensure your leave is less disruptive — for you, your coworkers, and your employer.

Familiarize yourself with company policies

Make sure you understand your company’s policy on taking a mental health leave. This often involves understanding how to navigate your rights under the FMLA. Most organizations have procedures for requesting a leave of absence, even if it’s due to a mental health crisis. These policies are vital for protecting your mental health and finding support. Ask about required documents you might need to provide, and have open, frank conversations about the protections that are in place.  

Consult a healthcare provider

Talking to your healthcare provider before taking a mental health leave of absence is always a smart step. Proactively addressing your mental health can help you avoid further work-related challenges. Your provider can supply the necessary documentation for your employer and offer valuable recommendations on managing your condition or navigating your situation during your time away.

Disclaimer: Please note that Talkspace providers do not provide leave of absence paperwork or any official documentation related to workplace absences. For any employment-related documentation, we recommend reaching out to your employer or a healthcare provider directly.

Plan your leave

Setting goals during your leave helps you get the most out of your time off. For example, you might decide to: 

• Schedule therapy sessions
• Learn stress management techniques 
• Take yoga or meditation classes
• Start a regular workout routine
• Practice self care, like scheduling a massage

Notify your employer

When the time comes, officially inform your employer (in writing) that you are taking a mental health leave of absence. While you can explain how the leave will help you and ultimately benefit the company, don’t feel obligated to overshare if you’re uncomfortable. If you’re close to your manager, you might start by talking to them before submitting a formal notice in writing. Not sure where to start? Here’s how to talk to your boss about mental health.

Submit documentation (if needed)

Most HR departments require specific documentation, such as the government-provided FMLA certification form, to validate your leave. Be sure to complete and submit this paperwork as soon as possible to avoid any delays or concerns about your mental health condition. 

Plan for a smooth transition

Planning ahead can make a big difference when preparing for a leave of absence. Coordinating with colleagues and management to delegate tasks ensures minimal disruption to workflows and provides peace of mind that your responsibilities will be handled effectively during your absence. By preparing in advance, you can help create a smooth transition while demonstrating professionalism and commitment to your role.

Making the Most of Your Mental Health Leave

As you start your leave of absence, the most important thing to remember is: do not feel guilty. Remember that a mental health leave is a necessary break to address mental health conditions.

Use this time to heal, prioritize yourself, and work toward your long-term mental health goals. As you prepare to return to work, focusing on achieving a healthy work-life balance will be key. Incorporating regular self-care into your routine and maintaining a balance between job demands and personal well-being are essential steps toward sustaining your mental health.

During your leave of absence, support your mental and emotional well-being by:

• Starting therapy 
• Practicing mindfulness techniques like yoga, meditation, or deep breathing exercises
• Reconnecting with old friends and family
• Finding new or pick up old hobbies again
• Eating a healthy diet
• Prioritizing sleep

“Intentional self-care during a mental health leave is essential for promoting recovery and restoring balance. Engaging in activities like mindfulness, exercise, and connecting with supportive people can help reduce stress and improve overall well-being. Create a structured routine during this time, including regular sleep, meals, and breaks for relaxation. A structured approach also helps maintain progress, offering a roadmap for healthy habits that support long-term mental health after returning to daily life.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Returning to Work After a Mental Health Leave

By the time you return to work, you should feel refreshed and recharged, ready to take on your professional responsibilities with renewed energy and focus.

It’s natural to feel nervous or anxious about returning to work after a mental health leave. To ensure a successful transition, start by setting clear boundaries and understanding your current state of mind. Recognizing your limits and pacing yourself will help you navigate your return with confidence while reducing the risk of future burnout.

Consider the following tips as you prepare to head back to the office:

• Set and enforce boundaries: After a mental health leave of absence, it is crucial to set and communicate your boundaries—particularly with leadership. For instance, you might decide to limit responding to emails or calls outside of work hours, prioritize leaving the office at a reasonable time each day, or avoid overcommitting to new projects or responsibilities. Clear boundaries help protect your mental well-being as you ease back into your routine.
• Pace yourself: Even if you’re eager to return to work, it’s important to ease back into your schedule and responsibilities gradually. Jumping in too quickly can lead to unnecessary stress and undo the progress you’ve made during your time away.
• Communicate your needs: The most essential part of your return is being open and honest about your state of mind. Don’t be ashamed to express your needs as you transition back into your role. 
• Ask for flexibility: You might benefit from accommodations like flexibility, reducing your hours, or having the opportunity to work remotely.

Breaking the Stigma Around Taking a Mental Health Leave

Deciding to take care of your mental health is brave. The vulnerability it takes to ask for help is a sign of your strength. Breaking the stigma around taking a mental health leave and normalizing the importance of prioritizing mental well-being can set a positive example in your workplace. If you’re considering taking a mental health leave of absence, support is available whenever you take your break. 

Even if you consider yourself “an open book,” figuring out how to tell someone you’re not OK mentally can be scary. Many people struggle with acknowledging their mental health condition, adding layers of complexity. It takes courage to share something this personal, so feeling worried about being judged or misunderstood makes sense.

Breaking the silence is important for your mental and emotional well-being, though. It allows others to understand that mental health conditions, like depression, are more common than assumed. Being open about your struggles also helps reduce the stigma surrounding therapy and mental health. This acceptance opens pathways for healing and shows that seeking help is a courageous step.

It’s natural to worry about burdening others or to fear being seen as weak, but asking for help with mental health issues is a sign of strength, not weakness. Read on to learn practical tips for opening up about your mental health, guidance on how to approach different people in your life, and advice on how to seek help if talking feels too difficult right now.

Practical Tips for Opening Up About Your Mental Health

Coming to terms with your situation can bring clarity and relief. First, understand that there isn’t a singular or right way to share where you’re at mentally, especially when you’re struggling with depression or anxiety. Second, don’t be embarrassed about your emotional state — 23% of adults in the United States experienced a mental health crisis between 2021 – 2022, so you are not alone. An overwhelming majority of Americans (87%) also believe that having a mental health condition is nothing to be ashamed of, so there’s an excellent chance the people you talk to are going to be understanding and empathetic.

The process, who you tell, and how you say it can all be tailored to your comfort level and needs. Take things at your own pace, and use the following tips to help you start conversations. This preparation can ease you into difficult conversations.

1. Choose the right time and setting

Timing is everything when you need to have tough conversations. Choosing a quiet and private space will make it easier to get the other person’s full attention. You might want to give a heads-up that you want to have a serious talk to prevent anyone from feeling caught off guard or cornered.

Not sure how to start? Try something like:

• “Do you have a moment to talk later? I have something important I want to share with you.”
• “I’ve been meaning to talk to you about something I’m dealing with. Can we sit down later when you have some time?”
• “I need to share something personal with you. Do you have time for us to find a quiet place to talk soon?”

2. Start with someone you trust

Opening up about your struggles with depression or anxiety is easier when it’s with someone you feel safe with. Find a friend, family member, colleague, or someone else who’s empathetic and trustworthy. When you don’t have to worry about betrayal, you’ll feel safe, and it will be easier to open up or ask for help.

3. Be clear about what you need from the conversation

Being open and honest about your expectations and needs will help you get the most out of a conversation. Before you sit down to talk, think about what you hope to achieve and prepare accordingly. You might be looking for emotional support, asking for advice, or wanting someone you can just vent to. Once you understand what you’re looking for, it will be easier to express yourself, so you can avoid misunderstandings and unhealthy expectations.

Not sure how to start? Try something like:

• Please know I’m not looking for solutions right now — I just need someone to listen.
• I just need to vent a little; I’m not looking for advice right now, if that’s OK.
• I need your honest opinion about something I’ve been struggling with. Can you help me figure it out?

4. Start small and gradually share more

You can always open up gradually. Just because you need to talk doesn’t mean you owe anyone your entire life story all at once. Taking small steps and only sharing what you’re comfortable with is a good way to start.

Over time, you might become open to sharing more — there are no rules about how much you have to share at any given time. Prepare yourself mentally, so you’re ready when the time feels right to share more details.

5. Use “I” statements to express your feelings

“I” statements don’t come across as accusatory, so they help ensure your listener doesn’t get defensive. They also reduce the chance of misunderstandings. Starting off with statements like “I feel like…” or “I see things as…” helps make the conversation feel more personal. It’s an excellent tactic for any confrontation or interaction, not just when you’re trying to tell someone you’re not OK mentally.

Try something like:

• I’ve been feeling really down lately, and it’s been hard for me to focus or enjoy things.
• I’ve been really anxious lately, and it’s affecting my days.
• I feel like I’ve been carrying a lot of weight on my shoulders, and it’s starting to wear me down.

6. Use text or written communication if speaking feels too hard

If talking feels overwhelming, there are other ways you can communicate. Writing is a good alternative if you can’t find the words or energy for a face-to-face conversation. You can always send a letter, email, or text to let them know you’re struggling or to ask for help.

7. Explain why this conversation is important to you

Sharing why this conversation matters can help set the tone for open and meaningful communication. If sharing the gravity of your emotional health or mental state is hard, try framing it in a positive way. Remember that by sharing, you’re taking a step that can ultimately benefit your mental health in the long run.

8. Be prepared for different reactions

Not everyone will react the same way when you open up about your mental health. Telling someone you’re not OK mentally can be just as unnerving for them as it is for you. They might not know what to say or do, or they might need time to process what they’ve heard — reassure them that it’s OK. If you feel upset by a reaction you get, try to focus on the bravery it took for you to share with them rather than the response you’re getting.

9. Consider professional support if you’re unsure where to start

Even if you’ve got a great support system of friends and family who are there for you, sometimes you need professional support. Therapists and other mental health providers are trained to listen. They can offer practical, effective support in a judgment-free, safe space and provide you with coping tools to use in your everyday life and relationships.

“To open up to your therapist about your mental health issues you can start by taking some steps to help you. First, you can discuss confidentiality with your therapist, start with small things you want to share, you can practice looking at the mirror before your appointment, or you may feel more comfortable writing some notes to discuss with your therapist. Remember that therapists are non-judgmental and create a safe space for you to open up. Challenge yourself to open up and let your therapist know what you are looking for in a therapist,”

Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW

How to Talk to Different People About Your Mental Health

Depending on who you’re talking to, your conversations will probably sound different. It can help to think in advance about how you’ll approach interactions based on your audience. For example, talking to friends can be a very different experience than when you open up to your parents, children, or other family members.

Use the following tips to help you navigate discussions with specific audiences.

Talking to friends

Opening up to a friend about your mental health challenges can bring a sense of relief. The support you get from friends will probably be very different from what you get from family members. Friends might seem less judgmental and more empathetic, offering sensitivity you might not get from others.

A trusted friend can offer practical advice about mental health or be a listening ear that you don’t have to worry about. If you’re not sure which of your friends you should talk to, try to choose one who’s been understanding in the past or who you know you can openly express your feelings to.

Talking to family members

Conversations about mental health with family members can feel complex, especially when family dynamics are involved. While they can be some of your strongest allies, family members may also have their own perspectives, which can sometimes make open discussions challenging.

Approaching the conversation with honesty and vulnerability is key to fostering understanding, even though it may feel difficult at first. Try to be clear about what you need from them—whether it’s advice, empathy, or just someone to listen. Remember that family members might not always know how to respond right away, so be patient and give them the time and space to process what you’re sharing. With time, these conversations can help deepen your connection and strengthen your support network.

Talking to colleagues or supervisors

Workplace conversations about mental health require a delicate balance of professionalism and openness. They’re important to have, though — they benefit you, help your employer understand what you need, and work to reduce the stigma of mental health. Don’t be afraid to ask for what you need. Think about accommodations like:

• Time off
• Mental health leave of absence
• A flexible schedule
• Remote work options
• A hybrid schedule

Be clear about your needs, but feel free to have boundaries about what you share. Boundaries are essential when you’re dealing with mental health challenges at work. Be firm, concise, and professional as you explain what you’re going through. Emphasize your commitment to your position or role as you care for your mental health. Remember, prioritizing mental health in your workplace benefits both you and your employer.

Talking to a professional

If you don’t have a close friend or family member to talk to — or if you’re not getting what you need from the people you’ve opened up to — it might be time to seek professional help.

Mental health professionals are experienced and trained to help you work through depression, anxiety, and other mental health conditions. Therapy provides a safe, nonjudgmental space where you can develop effective coping strategies.

Alternative Ways to Express Yourself When Talking Feels Hard

Having emotionally charged conversations can be taxing and make verbal communication feel overwhelming. If you’re looking for alternative ways to express yourself, some ideas include:

• Writing a letter
• Sending an email
• Texting
• Journaling for your mental health
• Making and sharing a playlist with songs that reflect your experience

These avenues can sometimes convey your feelings better than words alone. Just because you don’t have a traditional conversation doesn’t mean you can’t get through to people in your life. There are ways to share you’re not OK without actually saying it. Sometimes these methods can even result in deeper conversations you’re more comfortable with in the future.

Building a Stronger Support Network

Being open about your mental health, especially during a mental health crisis, is a crucial step in your healing process. It allows you to build a strong support network that you can trust to be there when you need them most. By sharing your journey, you not only break down stigma but also foster greater understanding among those around you.

Seeking help and taking charge of your mental health can be empowering—it’s a sign of strength. Learning to open up about challenges like depression and anxiety is an invaluable tool in managing your well-being. If you feel that professional support would be helpful, online therapy offers an accessible, affordable, and convenient option to guide you on your journey.

Learn more about online therapy from Talkspace and get started today.