Summer is supposed to be the season of sunshine, freedom, relaxation, and fun—so why are you so drained? If you feel like you’re running on empty when you thought you’d be carefree, summer burnout might be to blame. It’s a real phenomenon, and it can seriously impact your life and well-being. 

Burnout during the summer months isn’t talked about or recognized as much as other types of burnout (like when it’s work-related). Summer burnout is the emotional, physical, and mental exhaustion that occurs when your expectations clash with the reality of your life. It’s tied to the unique pressures and disruptions that come with the season. Here, we’re sharing what causes summer burnout, how to recognize the signs, and practical steps you can take to reclaim your energy and enjoy the warm months of sun and fun. 

What Contributes to Summer Burnout?

Summer burnout can be tricky to spot, and it can catch you off guard. It’s a season filled with promises of rest and relaxation, but there are stressors and other factors that make it surprisingly exhausting. If you’re feeling more overwhelmed than uplifted this summer, the following reasons might be to blame. 

Disrupted routines

We rely on routine. Most of us do best when our days have structure and predictability. If you’re used to a steady flow of schedules, work, school, family, self-care, and other responsibilities, the lax days of summer can be hard to adjust to. The kids are home from school, you’re planning and going on vacations, the days are longer, and dinners are later. It can leave you feeling off-balance and burned out, and it’s not all in your mind, either. Research shows that disrupting daily routines is linked to increased symptoms of anxiety, depression, and stress.  

Work-life balance

On the surface, summer feels like it should be a time to slow down and enjoy life, but for many people, the opposite happens. You might be covering for coworkers on vacation or looking for someone to help you out. You may suddenly find yourself juggling new or shifting deadlines, trying to achieve a proper work-life balance, and having a hard time setting and respecting your boundaries. Any of these can be a major driver of burnout, and they can intensify as the summer months go on.

Social exhaustion

As fun as summer can be, the nonstop social events, like barbeques, weddings, reunions, play dates, pool days, and trips, can leave you feeling more drained than ever. The pressure to say yes to everything in your personal life becomes overwhelming, especially if you’re an introvert or already feeling stretched too thin. You might even start dreading planned activities (even ones you once looked forward to).

“We all have a social battery, and while opportunities to connect with friends and family in the summer can be fun, it can also be depleting with the calendar too packed, which drains your social battery. Even though it is summer, the demands from family and work aren’t magically less, yet the expectations for “summer fun” can increase exhaustion and stress. Make sure to build in time to restore and learn to say no!”

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

Heat and sleep disruption

The summer heat can affect your quality of sleep and overall mood, and poor sleep makes you more vulnerable to burnout. So, if you’ve felt crankier, more tired, or like your brain fog is worse lately, the hot weather may be a factor. Studies show that heat exposure heightens stress levels and increases irritability. Research done by the American Psychological Association (APA) also found that heat affects cognitive function. 

The pressure to be happy or productive

By the time summer rolls around, you’re desperate to make the most of it. After all, it’s time to get out, make memories, and live your best life. This has probably always been the general attitude around summer, but today, social media amplifies it. There’s a constant pressure to live up to the expectations and have “the best summer ever,” which can cultivate a negative relationship between social media and mental health. Scrolling through post after post of once-in-a-lifetime vacations, Pinterest-worthy parties, and endless productivity can leave you feeling like you’ve fallen short. 

“While the world has created many opportunities for social media moments to highlight so-called “happy” and “productive” lives, be that around the holidays, birthdays, or summer time fun, it is crucial to remember that what you see in that snapshot moment is not what is going on behind the scenes. Ask yourself, does the pressure to create that “super fun productive” summer align with your values for what you want for yourself and/or your family? What moments do you want to remember and reflect on? What is meaningful to you? When you answer those questions, the pressure can lessen as you listen to yourself and not the outside noise.”

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

Signs You Might Be Experiencing Summer Burnout

Unfortunately, burnout isn’t always easy to recognize. It can sneak up on you and show up in the subtlest ways. If you experience any of these things, it might be time to step back, reflect, and hit pause so you have time to recharge. 

Emotional symptoms

Burnout is associated with several emotional symptoms, including:

• Irritability 
• Feeling unusually impatient
• Persistent sadness 
• A sense of emptiness, even if everything seems good 
• Increased anxiety about plans, work, or relationships
• Feeling detached or like you’re just going through the motions
• Lack of motivation 
• No enthusiasm for things you usually enjoy

Physical symptoms

In addition to emotional signs of summer burnout, it can manifest in physical symptoms, like:

• Difficulty falling or staying asleep
• Feeling tired even when you get enough rest
• Headaches
• Muscle tension
• Unexplained aches and pains
• Change in appetite, including eating more or less than usual
• Frequent colds 
• Feeling run down 

Behavioral signs

There are behavioral symptoms of summer burnout to be aware of, too, including:

• Withdrawing from social activities
• Avoiding plans you were looking forward to
• Procrastinating 
• Struggling to complete tasks (at work or home)
• Relying more on substances like caffeine and alcohol to cope
• Neglecting self-care routines, like exercising, eating well, prioritizing sleep, or engaging in hobbies

How to Beat Summer Burnout

Summer burnout isn’t inevitable, and even if you think you have it, making adjustments to your life can turn things around. Even small changes will help you reclaim the season so you can avoid summer burnout and start enjoying your days again. 

Reintroduce structure into your days

If summer suddenly means no routine, try adding a little structure to your life. You don’t need a rigid schedule for summer—try starting with a consistent wake-up time or bedtime. Eat meals at regular times and create short morning or evening rituals. 

Prioritize rest and hydration

Rest and hydration are often underrated, but they can be powerful, easy ways to restore energy and improve mood. Even mild dehydration can affect your energy levels and mood. 

Set boundaries with social plans

If you’re constantly on the go and you can feel it wearing you out, take back your power by saying no when you need to. Summer doesn’t have to mean your calendar is overflowing with invitations and commitments. It’s OK to decline, scale back, or cancel when you need to. Downtime is essential for your well-being, and setting boundaries is healthy. 

“While it can be challenging, remember NO is a complete sentence! It is up to you to protect your own stores of energy and mental well-being. Giving grace to yourself as you would to a friend is crucial. Being able to say no if it is in your best interest will also allow you to say yes when you really want to and are able to for other opportunities.”

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

Create cool, calm spaces

When your environment works for you, it can become your sanctuary. Use fans and blackout curtains to keep your home cool and comfortable. Run the air conditioning if you can. Use soft lighting and aromatherapy. Minor tweaks to your surroundings can make you feel more peaceful, even if the outside world is overwhelming. 

Practice mindfulness and self-care

Mindfulness is a great way to reconnect with yourself and manage stress and anxiety. It’s been shown in research to reduce anxiety, stress, and depression. Try breathing exercises for anxiety, meditation, or gentle movement to recenter yourself. 

Seek support if needed

We’ve discussed how high social demand can affect summer burnout, but feeling lonely during summer can feel just as harmful. Don’t be afraid to seek help if you need it. Summer can be tough, but you don’t have to survive alone. Talk to a friend, family member, or therapist if you need guidance or coping strategies to get through. 

Protect Your Peace this Summer 

If you’re dealing with summer burnout and aren’t sure what to do, know that you’re not alone, and you’re not failing. More people than you think are in the same position. Taking care of your mental health is critical if you’re struggling. It’s just as important during the summer months as it is any other time of the year. When routines shift and social demands ramp up, it’s time to be kind to yourself. 

Small changes to your daily routine—like getting enough rest, setting clear boundaries, and maintaining a calm environment—can positively impact your life and overall well-being. This summer, you deserve a break that replenishes you, not one that wears you down. If you need support, Talkspace offers online therapy that fits into your life. Whether you’re home, traveling with kids or on your own, or trying to balance a demanding schedule, online therapy can be empowering. With Talkspace, protecting your mental health can be an easy and convenient way to prevent or manage summer burnout. 

Discover more tips for navigating seasonal mental health and get support with online therapy from Talkspace today.

If your kids go from laughing together to yelling over who gets the blue cup, you’re not alone. Sibling rivalry is a normal part of growing up, but when the conflicts become constant, the daily family drama is exhausting for everyone involved.

Sibling relationships are some of the longest and most influential ones in our lives. They shape how kids learn to communicate, handle emotions, and resolve conflict. In fact, research shows that ongoing rivalry and unresolved conflict can impact a child’s mental, physical, and emotional development over time.

The good news? With a little guidance, you can help your kids work through their disagreements in healthy, respectful ways. In this article, we’ll explore simple, effective strategies to reduce sibling conflict and turn everyday arguments and sibling rivalry into opportunities for growth, connection, and stronger family bonds.

Understanding the Root Causes of Sibling Rivalry

Sibling arguments may seem like they’re about small things, like who got the bigger slice of cake or whose turn it is with a toy, but the real reasons often stem from underlying issues. Getting to the root of sibling conflict can help you respond with empathy and prevent small squabbles from getting out of control.

• Competition for parental attention: Kids naturally crave your time and affection. When one child feels like their sibling gets more attention or praise, even unintentionally, it can spark jealousy and resentment. This competition often fuels rivalry, especially if a child feels they’re being treated unfairly.
• Personality differences and interests: Some siblings click, while others clash. Differences in temperament, interests, or energy levels can lead to misunderstandings and irritations that turn into frequent arguments.
• Major life changes: Big transitions, like a new baby, divorce, remarriage, or moving, can shake up family dynamics. Children might feel insecure or displaced, and those feelings can show up as rivalry or conflict with their siblings.
• Perceived favoritism: Even subtle signs of favoritism, like praising one child more often or assigning blame unevenly, can trigger tension. When one child feels less seen or valued, it may cause them to act out toward their sibling.
• Developmental and emotional differences: As children grow, differing developmental stages and emotional maturity can influence how siblings interact with each other. Younger kids may lack the skills to manage their emotions, leading to more outbursts. Older siblings might express rivalry through teasing or excluding their sibling. In teenagers, sibling conflict can become more common as teens seek more independence while still having to share space and resources with their older or younger siblings.

How To Address Sibling Conflict Effectively

Addressing sibling conflict effectively requires a calm, measured approach that focuses on understanding each child’s perspective. Guiding children through constructive communication and conflict resolution strategies allows you to foster empathy and teach valuable problem-solving skills.

Set clear family rules and expectations

Establishing clear, consistent family rules helps create a predictable environment where everyone understands what’s expected. When kids know the rules—like speaking respectfully, keeping their hands to themselves, and taking turns—they’re less likely to let small disagreements escalate into bigger fights.

Posting the rules somewhere visible, like the fridge, can serve as a helpful reminder for everyone. Most importantly, be consistent in enforcing them. When kids know the consequences for breaking the rules and the rewards for following them, they’re more likely to cooperate and avoid fighting with their brothers and sisters.

Avoid taking sides during arguments

Taking sides during an argument can make one child feel like the bad guy and fuel resentment and sibling rivalry. Instead, parents and caregivers can take a more neutral approach by asking each child questions, like “Can you tell me what happened?” and “What can we do to make this better?” Remaining neutral can avoid any perceived favoritism that may make sibling fighting worse. 

These questions can help children explain their feelings, listen to each other, and come up with their own solutions. This approach also shifts the goal of resolving a disagreement away from finding out who was right and wrong and toward learning how to handle conflicts in a fair and respectful way. 

Encourage open and honest communication

One of the most powerful tools for resolving sibling conflict is teaching children how to communicate openly and honestly. A simple trick to help children express their feelings is using “I” statements. For example, “I feel upset when…”

“I” statements help avoid blaming language that can lead to more sibling conflict. Instead of saying, “You always take my toys!” a child can tell their sibling, “I feel upset when you take my toys without asking.” These statements can help siblings understand each other’s feelings and viewpoints without starting another fight. Using “I” statements may create an opportunity to turn an argument into a chance to solve problems and better understand each other. 

Foster empathy and understanding

When siblings are upset, it’s easy for them to get stuck in their own feelings and forget to see the other person’s side. Helping kids put themselves in their siblings’ shoes is a powerful way to build emotional connection and reduce resentment. Parents can guide this by asking questions like, “How do you think your sibling felt when that happened?” or “How would you feel if that happened to you?”

Teaching empathy can also stop sibling fighting from getting worse. People naturally tend to match how others treat them. If one child starts yelling, the other is likely to yell back. Encouraging a calm, kind approach from the start can set a more positive tone for a productive conversation where both sides feel heard. This stops the fight from spiraling into a bigger argument and helps siblings work toward understanding each other instead of just trying to “win” the argument.

Give each child individual attention

Sibling rivalry can stem from a competition for attention from parents and caregivers. Carving out one-on-one time with each child can help make each child feel valued and reduce the need to compete for parental approval.

Even small moments, like watching a TV show together or going on a walk, can make a big difference. When each sibling feels seen and appreciated for who they are as individuals, they may be less likely to compete for attention. 

Techniques for Preventing Escalation of Sibling Conflict

While some sibling disagreements are unavoidable, there are strategies to stop small arguments from turning into big blowups. Parents can help siblings manage conflict before it gets out of hand by modeling healthy behavior, teaching problem-solving skills, and encouraging teamwork.

Model healthy conflict resolution yourself

Kids learn how to handle their own problems by watching how the adults around them handle conflicts. If kids see their parents demonstrate respectful disagreement, compromise, and regulate their emotions during conflict, they’re more likely to adopt those same strategies.

“It is important to teach children conflict resolution by helping them listen to each other, and by encouraging siblings to find their own solutions to their conflicts. As parents, we also need to model healthy conflict resolution to our children so that they can learn appropriate ways to deal with sibling rivalry. This will lead to stronger sibling relationships and better emotional regulation in adulthood.”

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

Teach problem-solving skills

Not all sibling fighting is bad. Sometimes, these conflicts can actually teach valuable lessons when they’re handled the right way. When siblings argue, parents can take the opportunity to coach them through solving the problem themselves by helping them brainstorm ideas to find fair solutions and compromises that both sides can accept.

This process can help kids learn how to handle disagreements in a healthy way that will benefit them at home, in friendships, at school, and beyond.

Create opportunities for teamwork

Encouraging siblings to work together on different activities, projects, or shared responsibilities can help strengthen their bond and reduce rivalry. Ideas for teamwork opportunities include:

• Completing a puzzle or a Lego set 
• Playing a cooperative board game or video game
• Completing a scavenger hunt 
• Doing chores together
• Cooking or baking together
• Volunteering as a family

When Sibling Rivalry Becomes a Bigger Concern

Occasional sibling rivalry and conflicts can be normal, but frequent hostility, bullying, or emotional harm signals that there may be a deeper issue that needs professional attention. 

Parents or caregivers should watch for signs of resentment, fear, or withdrawal that may indicate emotional struggles. If you notice that one or both children are consistently upset, anxious, or withdrawn due to their sibling relationships, it may be time to seek outside help or family therapy.

“If sibling conflict becomes challenging and is unresolved, seek the help of a therapist who can provide much-needed psychoeducation and support to the family.”

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

Moving Toward Healthier Sibling Relationships

Parenting is hard, and dealing with sibling rivalry often makes it harder. Teaching your children problem-solving skills, empathy, and respect will help siblings grow their connection and support each other for life. If you ever find the tension in your family becoming overwhelming, don’t hesitate to seek outside support. Ongoing therapy can be a valuable resource for addressing deeper issues in children and teens, guiding both family and individual healing, and learning how to deal with sibling rivalry in a constructive way.

At Talkspace, you can connect with a licensed online therapist to help your family navigate sibling rivalry and family conflict. With the right tools and support, your family can build healthier relationships and create a more peaceful home environment. Small, consistent efforts today can lead to stronger sibling bonds that last a lifetime. 

While divorce can be challenging, it is often the healthiest decision when relationships become unhealthy or unsafe. Parents may choose to divorce for a variety of reasons, including infidelity, ongoing conflict, substance use, domestic violence, or other deeply personal challenges. For many families, ending a difficult marriage brings relief and opens the door to a more stable and peaceful environment for everyone involved.

Still, even when it’s the right decision, divorce can affect children differently, and teenagers may be especially vulnerable. Caught between childhood and adulthood, teens are already navigating major emotional and developmental changes, which can intensify the stress of a family breakup.

Learn how divorce impacts teenagers, what parents should watch for, and how to support teens through the impacts of this transition.

The Effects of Divorce on Teens

Teenagers often exhibit different challenges compared to younger children or adults when experiencing this life change. Teenagers are figuring out who they are, seeking independence, and dealing with social pressures. These factors make the effects of divorce on teens especially challenging and long-lasting if they’re not addressed and supported.

Emotional and psychological effects

Divorce can lead to a range of emotions for teenagers, including sadness, anger, anxiety, and confusion, though every teen’s experience is unique. When teens internalize these feelings, it can lead to mood swings, teen depression, or self-blame. Some teens may feel abandoned or struggle with low self-esteem while their parents are going through a divorce. Even teens who don’t show any outward signs of emotional or psychological problems often still tackle painful feelings about the changing family dynamic during a separation.

Behavioral changes

While some teens internalize their feelings, others may express them through changes in their behavior. Some might become more rebellious or test boundaries as they try to make sense of what’s happening. Others could engage in risky behavior, like experimenting with substances, or may simply need more space and time to themselves, which can look like withdrawal from activities they once enjoyed. 

It’s important to remember that these behaviors are often ways of coping, and with understanding and support, many teens are able to navigate these changes in healthy ways.

Social problems

The impact of divorce on teenagers can also extend to their social lives. If the divorce means moving to a new home or city, they may face the challenge of teenage loneliness with trying to make new friends and adjust to a different school or community. While these transitions can be difficult, many teens gradually adapt and find new ways to connect socially and enjoy activities again with time and support.

Strained parent-teen relationships

Depending on your unique situation, divorce can sometimes create strain on the relationship between teens and their parents. If teens are caught in the middle of parental conflicts, pressured to take sides, or used as messengers, it can damage their trust in both parents. Crossing these boundaries can strain the parent-teen relationship and make teens feel stuck in adult problems. 

Some teens are forced to grow up quickly, taking on caregiving roles or emotional burdens as children and adolescents—something known as parentification. These added responsibilities can strain their relationship with their parents, potentially leading to emotional distance or feelings of resentment.

Long-term concerns

Without proper support, some teens may experience emotional and behavioral challenges that can persist over time. A 2021 study published in Frontiers in Psychology found that teens with divorced parents had more emotional and behavioral problems that persisted over time compared to teens without divorced parents. 

However, with early intervention and care, many teens are able to build resilience and manage their mental health effectively. While there can be an increased risk of issues like depression or anxiety in adulthood, these outcomes are not inevitable and can often be prevented with the right support systems.

Emotional and Behavioral Signs to Watch For

Teens may not always let parents or other adults around them know how deeply the impact of divorce is affecting them. Teens may insist they’re fine even when they’re struggling. Because every teen copes differently, it’s helpful for parents to stay attentive and notice any changes in behavior. 

This might look like:

• Sudden withdrawal or isolation — pulling away from family, friends, or activities they once enjoyed
• Changes in school performance — falling grades, lack of motivation, or skipping school 
• Risky or defiant behavior — aggression, substance use, or breaking rules 
• Mood swings — emotional ups and downs, including irritability, sadness, or sudden outbursts

By recognizing these signs early, parents can help teens with their mental health and get them the support and resources they need to cope with the unique emotional challenges that divorce often brings.

The Impact on Sons vs. Daughters

The effects of divorce on teens can vary depending on gender, though every child is unique. Sons and daughters often react and adjust to family changes in different ways, but individual personalities, coping skills, and family dynamics play a big role in how each teen responds.

Effects of divorce on teenage sons

Sons may be more likely to develop behavioral problems after parental divorce compared to daughters. Instead of expressing their emotions, sons may act out. This can include aggression, defiance, or risky behaviors. Without proper guidance, these behaviors can escalate, leading to trouble at home, school, or with their peers. It’s best to intervene before you find yourself with an out-of-control teenager. 

Effects of divorce on teenage daughters

Daughters are more likely to express emotional effects of divorce, making them more vulnerable to depression, anxiety, and withdrawal. Teenage daughters may struggle with self-esteem and worry about future relationships. Increased risky behaviors are another effect of divorce on teenage daughters, which can continue into young adulthood.

How to Support Your Teen Through Divorce

Supporting your teen through your divorce isn’t about having all the right answers. It’s about being present, patient, and proactive. While every teenager will react differently, there are practical ways parents can help ease the transition and strengthen their relationship during this challenging time.

Encourage open communication

One of the most important ways to support your teen through divorce is by keeping the lines of communication open. Older teens can benefit from being able to share their feelings with trusted adults, peers, or mental health professionals. Teens may seek support from non-parental adults, such as coaches, teachers, extended family members, and community members.

Parents should listen without judgment, validate their teens’ feelings, and avoid forcing conversations, allowing teens to open up in their own time. Some teens may prefer distractions like hobbies or sports to cope, giving them safe opportunities to talk about their emotions. 

Maintain routines and stability

Divorce often brings major changes to a teen’s daily life, like new living arrangements, shifting roles, and different household rules. Constantly switching between homes with different expectations can be confusing and stressful for teens. 

Maintaining consistent routines, wherever possible, can help reduce this instability. Simple things like regular mealtimes, school routines, and agreed-upon rules across both households can provide a sense of normalcy. When maintaining a routine isn’t possible, clear communication and realistic expectations can help teens navigate transitions with less anxiety.

Reassure them it’s not their fault

Divorce can be confusing for teens, and many struggle with feelings of guilt or responsibility for their parents’ separation. It’s important for teens to hear that the divorce was not their fault. Even when parents tell their teens the divorce isn’t their fault, it helps to keep repeating it.

Parents can help by facilitating an open and honest conversation with their kids about why relationships end and reassure them that they can’t control adult relationships. Reinforcing this truth can ease feelings of guilt. It can also help teens focus on their own well-being and future relationships without blame.

Don’t involve them in your conflicts with your ex

Teens can feel like they’re caught in the middle of their parents’ conflicts during a divorce. This can be especially true if parents engage in inappropriate co-parenting behavior like using children to pass along messages. When teens hear their parents argue or have to listen to insults about the other parent, it can add unnecessary emotional strain and damage their relationship with both parents. 

To better support teens and engage in effective co-parenting, parents should avoid using them as messengers or partners to vent to about their ex. Parents should establish clear co-parenting boundaries so teens know they aren’t responsible for managing adult conflicts. 

Consider family or individual therapy

Divorce can bring up emotions and challenges that are hard for teens to manage on their own. Divorce counseling for your teen provides a safe space for adolescents to express their feelings, learn healthy coping skills for teens, and rebuild trust in relationships. Family therapy can also help improve communication, set boundaries, and reduce conflict between parents and teens. 

Professional support may be especially helpful when teens show warning signs, such as withdrawal, mood swings, or changes in behavior. Specialized types of therapy for teens can help them understand that their emotional well-being matters and it’s OK to ask for help when they need it.

Helping Teens Heal: Support Matters More Than You Know

While divorce is a significant transition, it can also mark the beginning of a healthier, more peaceful chapter for families. With the right support, your teen can navigate this transition and come out stronger and more resilient. When it comes to divorce, parents can play a crucial role in providing consistency, open communication, and emotional reassurance, even when your teen says they’re fine.

Therapy can be an essential healing tool. Whether it’s individual counseling for teens, family therapy, or support for yourself, professional guidance helps families rebuild healthy relationships and manage difficult emotions. Talkspace makes it easy to access mental health support from home, giving parents practical options when they’re unsure how to help.

Teens with divorced parents often develop remarkable resilience. Your support makes all the difference. By showing up, staying connected, and offering a safe emotional space, you empower your teen to heal, grow, and thrive.

Does it ever feel like some days you’re on the same wavelength as your partner, and others, you’re living parallel lives under the same roof? The subtle signs of emotional distance in a relationship don’t mean your relationship is beyond repair. However, if you start to notice them, it might be time to tune in, reflect, and take action.

Maybe it’s the slow accumulation of daily stressors or the small but mounting missed opportunities for connection. Maybe it’s one big event that led you off the path of growing together. Emotional distance in a relationship can happen for a variety of reasons, and regardless of the underlying cause, even the strongest couples aren’t immune.

Here, we’ll explore what emotional distance might look like in a relationship, break down what might be causing it, and offer practical steps to reconnect.

What Emotional Distance Looks and Feels Like

It’s normal to go through rough patches or bad days in a relationship. However, emotional distance is more than that. It’s a pattern of feeling unheard, unseen, or consistently misunderstood by your partner. Emotional distance often creeps in slowly, so it may be hard to pinpoint exactly when things started to change. Do any of these things feel familiar?

• Reduced communication: Conversations feel routine or surface-level. Perhaps you no longer share your hopes and dreams as you once did. 
• Lack of physical affection: Physical touch, intimacy, or affirmations become forced or infrequent over time.
• Roommate energy: You may feel polite but emotionally disconnected, as though you are co-managers of a household rather than a unified team.
• Avoiding discussions about deeper emotions: One or both partners may steer clear of vulnerable topics, finding it easier to keep things light than to risk conflict or discomfort.
• Feeling alone: One or both partners feel isolated, even when the other is present.
  

It’s important to recognize that emotional detachment doesn’t mean you don’t care about each other. While it can be painful to confront head-on, it’s something that can be worked on when both partners are committed to putting in the effort toward making a meaningful change.

What Causes Emotional Distance in Relationships

Rebuilding connection in a relationship starts with identifying the root of the emotional distance. There often isn’t just one root cause of emotional detachment, but rather a mix of circumstances, habits, and even emotional patterns.

Unresolved conflict or resentment

Practicing healthy conflict resolution in a relationship is key to preventing and mending emotional distance. When left unresolved, even small conflicts can quietly erode emotional intimacy. Unspoken frustrations can snowball into simmering resentment over time, not necessarily because one argument was so damaging, but because a resolution was never reached. This can lead to avoidance in the place of vulnerability, and emotional walls going up. 

Life transitions and external stress

Major life changes — like having a baby, getting a new job, or taking on caregiver responsibility for aging parents — can demand more of your attention, potentially leaving less time and energy to focus on your relationship. Even if you’re functioning well as a team, you may still feel disconnected during these periods. Exhaustion can present an additional barrier to emotional closeness.

Mismatched emotional needs

Perhaps one partner wants to talk at the end of the day, while the other prefers quiet time to decompress. These differing emotional needs can lead to misunderstandings, where one feels rejected and the other feels pressured. It’s not about who’s right; people simply have different ways of coping. Without open communication, both may end up feeling unseen. 

Avoidance of vulnerability

Vulnerability requires the courage to sit with and share uncomfortable feelings, and it doesn’t come naturally to everyone. Some people grew up learning to hide feelings or avoid conflict, so they shut down instead of opening up. Others might fear being judged, misunderstood, or rejected. When both partners stop sharing what’s really going on inside, even the strongest relationships can start to feel distant or emotionally flat.

“Emotional distance is not an overnight occurrence. It occurs over a period of time and often through repeated actions that lead to less communication. Stress, repeated conflict, and lack of communication about emotions/needs are some reasons why the distance grows until it’s cavernous, and we are unsure of how to bridge the gap. With time and effort, with a therapist, that bridge is possible.”

– Talkspace therapist Minkyung Chung, MS, LMHC

The Emotional Impact of Growing Apart

Emotional distance in marriage or serious relationships can be a vicious cycle and even a self-fulfilling prophecy. If you start to feel like you’re losing your partner on an emotional level, it can cause further emotional withdrawal due to fear, confusion, or anxiety.

Without open dialogue, it’s hard to know where you stand. You might wonder, “Is something wrong, or am I just overthinking in my relationship? Are they upset? Are they feeling this too? Do they still care?” The lack of clarity can be as painful as the widening invisible wedge.

One partner may start “over-functioning,” trying to “fix things,” while the other pulls away. Others might emotionally shut down to avoid further hurt as a way of numbing themselves to get through the day. When these habits become ingrained over time, they can lead to problems with intimacy, trust, or even thoughts of separation or divorce.

Steps to Reconnect and Repair Emotional Distance

The good news is that when there’s mutual commitment on both ends, couples can bounce back from emotional detachment or distance. Research shows that couples who prioritize higher emotional awareness and stronger boundaries (a concept known as differentiation of self) experience better communication and improved relationship satisfaction in the long run. Individuals with a strong sense of self are also more likely to stay calm during conflict and reconnect after periods of emotional distance — and that stability often helps their partner, too.

Name the disconnection together

Start by acknowledging drift without blame. This can be as simple as saying, “I’ve been feeling distant from you lately, and I miss us.” Naming the problem invites mutual awareness and opens the door to vulnerability. Try to resist the urge to fix things right away. Focus on establishing mutual understanding first. By speaking from your own experience, you help create a safe space for your partner to do the same.

Rebuild emotional safety through honest communication

Without emotional safety, honest conversations can feel risky, leading one or both partners to stay guarded or keep quiet. Rebuilding emotional safety starts with listening without interruption, responding with empathy, and avoiding defensiveness. You can even try effective couples communication exercises to rebuild your rapport. Over time, the small shifts in how you speak and listen to each other create room for rebuilding trust and a deeper connection. 

Prioritize intentional time together

You don’t need to plan a big romantic getaway to prioritize quality time together. Maybe just start by having your morning coffee together without phones. Be intentional about checking in with each other without putting too much pressure on yourself or your partner to open up. 

Reignite curiosity about each other

If you’ve been in a relationship with the same person for many years, it might feel like you already know everything about them. However, that doesn’t mean you should stop asking real questions. 

Genuine curiosity is a powerful and often overlooked tool for kindling reconnection. Explore each other’s changing interests, challenges, or hopes with questions like, “What’s something you’ve been working toward lately?” or “Is there anything you wish I understood about you better?” Even if you think you already know the answer, you might be surprised by what your partner chooses to share.

Set small, achievable intimacy goals

Emotional distance in a relationship doesn’t happen overnight, and neither does the solution. Take advantage of moments when you’re feeling especially connected with your partner to sit down and set realistic relationship goals for improving connection and mending distance. This might look like being intentional about checking in when one person is traveling or scheduling a weekly check-in to touch base. 

“Clients will often say that they want to get back what they once had. While this isn’t possible as the past is in the past, it is possible to update and rebuild new connections to allow for a more genuine relationship that allows for the growth and changes to also be recognized. Taking on this journey with a professional allows for the couple to learn new tools and have the guidance they need to learn how to communicate effectively again to bridge that gap the emotional distance created.”

– Talkspace therapist Minkyung Chung, MS, LMHC

When To Consider Professional Support

Sometimes, despite your best efforts, conversations feel unproductive, or emotions get too big to manage on your own. If you’re finding it hard to find new ways to communicate without shutting down or arguing, or if emotional wounds keep resurfacing, it might be a sign you need couples therapy. Couples therapy or marriage counseling can offer a neutral, structured space where both parties feel heard, seen, and respected. By working with a trained therapist, you can learn to navigate difficult topics more easily and learn how to rebuild trust in a relationship.

Seeking help through couples therapy techniques or other avenues isn’t a sign that your relationship has failed; it’s a sign of renewed commitment to the person you fell in love with in the first place. It’s okay to be skeptical at first, but also leave room for the possibility that therapy might not just repair the relationship but even strengthen it in new or surprising ways. 

Moving Forward Together

Repairing emotional distance in a relationship might not be a linear path, but it doesn’t have to be the end of your story. With awareness, honesty, and small but consistent effort, rebuilding connection is possible. When you show up, stay curious, and choose each other again and again, you can move forward with confidence and hope.

Whether you’re navigating emotional distance in marriage or a long-term relationship, you don’t have to do it all on your own. Talkspace offers access to licensed professional therapists trained in repairing relationship challenges and fostering emotional reconnection. With flexible online couples therapy, you can begin healing from wherever you are. Explore the benefits of couples therapy to begin improving your relationship today. 

There aren’t many losses in life that compare to grief after suicide. It’s intense, unique, and devastating. Many people can’t understand this type of grief unless they’ve experienced it themselves. Suicide grief is complicated and can be more isolating than other forms of grief. Your pain might feel so deep that it seems like you’ll never find a way through. The truth is, there’s no “right” way to experience suicide grieving, but there are ways to care for yourself as you start to heal. 

If you or someone you love is trying to navigate grief after a suicide, keep reading to discover healthy coping tools and explore a mindset that will help you get through this time. 

Give Yourself Permission to Feel Everything

One of the most important things about healing from a loss like this is that you accept it’s OK for you to feel whatever you’re feeling. Feelings aren’t forever, and there’s no formula for how to walk through suicide grief. It’s vital that you give yourself permission to feel anything and everything you are. 

The range of emotions that can follow such a loss can be wildly unpredictable. Research shows that losing someone to suicide can cause shame, blame, and feelings of judgment. You might be angry one minute and ashamed or embarrassed the next. You may wake up feeling guilty about what you did—or didn’t—say or do, and go to bed confused because you have a sense of relief. Whatever you feel during this time, know that your feelings are valid and important. 

“When someone loses a person to suicide, they may feel a range of emotions such as anger, guilt, relief (especially if they believe the person was suffering), or confusion because nothing seems to make sense. It’s important to let them know that these emotions are normal and do not mean they are a bad person. Grief is not simple, and there is no one right way to feel. When a person expresses their emotions, it reveals what’s going on inside them—and that’s a key part of healing.”

– Talkspace therapist Famous Erwin LMHC, LPC

Let Go of the “Why” (When You’re Ready)

There’s no timeline for grief. Learning how to cope with a suicide loss​ is a process, and a big part of it involves being able to let go of the why. 

Trying to understand someone’s decision to end their life can be agonizing. You can’t predict or rush when or how it’ll happen. One day, though, you will be able to free yourself from the burden of needing to understand. You may never fully understand their decision, but coming to terms with this is a powerful part of your healing after a loved one dies by suicide. 

“As a counselor, I often encourage clients to begin by naming the uncertainty they’re sitting with.  Acknowledging ‘I don’t have all the answers’ can ease the pressure to resolve the unresolvable. I help them practice self-compassion and focus on what they can control, like daily structure or meaningful routines, while gently normalizing that some questions, especially in grief may remain unanswered. Together, we explore ways to stay grounded in the present moment, create meaning in small ways, and lean into safe relationships for support and healing.”

– Talkspace therapist Famous Erwin LMHC, LPC

Talk About Your Loved One and Your Grief

The American Psychological Association (APA) discusses the importance of talking about your loved one’s death. Openly sharing memories and emotions helps you process the reality of death, rather than avoiding it. Avoidance may feel protective in the moment, but it can intensify loneliness, strain your connection with others, and slow down the grieving process. By naming your grief and speaking about your loved one, you make space for support, meaning, and emotional release.

Create a Ritual or Tribute That Honors Their Life

It feels good to honor a loved one. Find comfort in celebrating the good things you remember about them. Do things to celebrate the connection you had with them and their impact on others. It can be as simple as getting together for an annual gathering with family, lighting a candle for them on future birthdays, planting a tree in their memory, or even writing them a letter every so often. 

Rituals help you feel connected, even after a loss. It reminds you how special they were and that they’re still in your heart. There’s no right or wrong way to have a tribute to honor someone’s life. All that matters is whatever you plan feels meaningful to you. 

If you’re overwhelmed at the idea of planning a tribute, think about things they loved, that made them happy, or that you enjoyed doing together. Small acts of remembrance can help you feel close to them, even years after their passing. 

Make Space for Self-Care

Self-care is a critical part of learning how to cope with the suicide of a loved one​. Being aware of your own needs and taking steps to care for yourself ensures you have the strength to heal. 

Remembering to do the little things—like eating, sleeping, and sometimes, just getting out of bed—can be incredibly difficult as you recover from the death of a loved one. If you’re struggling with your basic self-care routine or daily functioning, be kind to yourself.  

Grief is complex, messy, and challenging. In the moments when you feel like you can’t manage, focus on the basics: rest, nourishment, and gentle movement. If all you have the strength for is showering one day, you’re doing enough. If it’s all you can manage to make a bowl of cereal, that’s enough, too. 

Simple ways to practice self-care when you’re grieving include:

• Going for a walk
• Taking a bath or shower
• Going to bed
• Making a simple meal, like toast or soup
• Asking for help from a friend or family member
• Meditating
• Doing yoga
• Joining a grief support group

Find Support from People Who Understand Suicide Loss

Few things are more powerful than connecting with someone who understands suicide grief. It can be someone who’s also lost a family member or loved one to suicide, a support group, or anyone who understands where you are emotionally and physically. Finding a safe space to share what you’re feeling and listen to others will help you feel understood and less alone as you learn how to manage grief. 

According to research, participants of peer support groups for suicide bereavement report reduced grief and significant improvement in overall well-being. 

Work with a Therapist or Grief Counselor

Surviving a suicide loss​ can be incredibly difficult to do alone. Working with a therapist or grief counselor ensures you have the tools you need to heal. A professional who’s trained in suicide bereavement can help you process the complex emotions and feelings you’re likely experiencing. They can help you navigate your trauma and teach you healthy coping skills that support your recovery process.

If it feels like your grief is all-consuming or too much to handle on your own, it’s OK. You’re not alone. Reaching out for help is empowering—it’s a sign of strength, not something to feel weak about. Through tailored grief therapy techniques, a grief therapist will help you make sense of your feelings and honor the memory of your loved one. They can help you find a path forward, even if it feels impossible right now.   

“With suicide loss survivors, I often use a combination of grief-focused therapy and trauma-informed care to help them process complex emotions like guilt, anger, and confusion. Techniques like narrative therapy allow clients to share their story and find meaning, while grounding exercises help manage overwhelming feelings. I also emphasize creating a safe, nonjudgmental space where all emotions are valid and healing can unfold at the client’s pace.“

– Talkspace therapist Famous Erwin LMHC, LPC

Accept That Healing Takes Time

Grief is a journey you can’t rush. Surviving a suicide loss​ is not a linear process. You can feel completely “normal” one day, like you’re making progress and healing, only to feel like you can’t function the next. Your pain will be daunting and all-encompassing at times, and that’s completely normal. Be patient with yourself and accept that the only thing you can rely on is the fact that healing takes time. You might still have difficult days, even months or years later.

It’s worth noting that, sometimes, dealing with loss evolves into what’s known as complicated grief. Also called persistent complex bereavement disorder, complicated grief describes painful feelings and emotions that last more than a year after a loss. If you’re carrying pain from suicide grief, and it’s been over a year, and you just can’t see a way out, it might be time to seek professional help. Healing from complicated grief can happen, but you might need to seek counseling or therapy to get there. 

Take Breaks from Grief When You Need To

It sounds strange, but you might need to take a break from your grief. Of course, this doesn’t mean forgetting what happened or pretending that you’re over the loss, but it’s OK to give yourself permission to step away for a little while. Finding small moments of peace will help you heal and recover. You can watch a movie, go to lunch or coffee with a friend, or do a hobby you enjoy. Over time, doing things outside of your grief will become easier. 

Taking a break from your heartache doesn’t mean you’re forgetting about the loss. It also doesn’t mean you’re moving on too soon. It just means you’re allowing yourself the space and time you need to heal. At first, you might feel guilty for enjoying yourself or laughing, but moments like these are part of healing, and they’re essential for your well-being. 

You’re Not Alone—Support Is Always Available

Grieving after suicide can be a lonely, isolating experience, but support and help are available. Healing is an ongoing process, so it’s alright if you’re struggling right now. The most important thing to remember is to ask for help, whether it’s from a friend, a grief counselor, a support group, or a trained mental health professional. 

It doesn’t seem possible, but you can find peace, connection, and meaning in your life again. Talkspace is there to help you learn to deal with suicide grief. If you need help but aren’t sure where to start, reach out. Talkspace can connect you with a licensed online therapist specializing in grief and loss so you can begin your healing journey.

Surviving the most painful loss is challenging, and Talkspace can be the resource you need. Reach out today to start online grief counseling.

You may have carried it quietly for years—the feeling that you’re somehow not enough or that parts of your identity should be hidden or left behind. It might show up as shame when you look in the mirror, discomfort when you speak your native language, or the belief that success means fitting into spaces that weren’t made for you. These feelings can be a sign of internalized racism.

In this article, we’ll explore what internalized racism looks like, where it comes from, and how it affects your mental health. You’ll also find tools, resources, and strategies to help you begin the process of unlearning harmful beliefs and reconnecting with your identity on your own terms.

What is Internalized Racism?

Internalized racism is when people of color begin to believe or accept the messages of racism they’re exposed to. This leads to internalizing harmful social beliefs about their worth, abilities, or appearance based on their racial identity. 

It’s important to know that internalized racism isn’t your fault. It’s a response to living in a society built on systemic racism. 

Signs of Internalized Racism

Internalized racism can be hard to spot. It can show up in ways that feel normal or are even rewarded by the world you live in. Recognizing these signs is an important first step to begin the journey to healing.

Common signs of internalized racism can include:

• Self-hatred or low self-esteem tied to racial identity
• Preference for Eurocentric beauty standards
• Distancing oneself from one’s own culture/language/community
• Feeling “not like the others” as a compliment
• Policing the behavior of others in your racial group
• Internalized colorism or anti-Blackness
• Believing success means assimilation

Unpacking Where Internalized Racism Stems From

To begin healing from internalized racism, you have to understand where it comes from. These beliefs don’t form in a vacuum—they’re shaped by long histories of oppression, systemic inequality, and daily exposure to messages that devalue people of color. Naming these forces can help you see that the problem isn’t who you are, but what you’ve been taught to believe. 

“Naming the systems that have contributed to our pain is essential to the unlearning process because it helps clients understand that their struggles are not personal failures, but responses to generational and systemic injustices.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Historical trauma and systemic oppression

Centuries of colonization, slavery, segregation, and racial violence have shaped how society views people of color. These systems also target the mind and spirit, promoting false narratives about who deserves power, beauty, and inclusion, all of which can contribute to racial trauma. 

Many communities still carry the weight of wounds passed down through generations that can affect how we see ourselves and others, also known as generational trauma. Internalized racism can continue to grow when modern institutions uphold systems of inequality that reinforce the message that success and safety are tied to whiteness. 

Representation in media and lack thereof

Internalized racism is also shaped by the stories we see (or don’t see) in the media. The media often portrays people of color through narrow and harmful stereotypes, showing them as threatening, exotic, or the token friend. Although positive portrayals of various races and ethnic groups do exist, they’re outnumbered by misrepresentations. 

The lack of representation of people of color in the media can be just as damaging as the negative portrayal. When people of color don’t see themselves reflected in their leaders and heroes, it can send a message that their identities aren’t as important. 

For example, the release of the movie Black Panther was the first time many people saw Black culture, language, and beauty represented on a global stage. That kind of visibility can help challenge years of self-doubt and feelings of inferiority. 

Education systems that center on white histories and narratives

In many schools, white histories and perspectives are taught as the default. Textbooks and school curricula often highlight European achievements while ignoring or glossing over contributions of Black, Indigenous, and other communities of color. 

This imbalance sends a quiet but powerful message about whose knowledge and legacy matter. Research shows that young children recognize race from an early age and begin forming ideas based on the messages they receive. When students rarely see their own culture reflected in what they learn, it can shape how they see their own place in the world. Over time, this can lead to the belief that their identity should be hidden or left behind to succeed. 

Family, community, and intergenerational beliefs

Families can unknowingly pass down internalized racism and colorist beliefs through messages that are meant to protect or support, but are rooted in harmful systems. For example, you may have been told you need to work twice as hard to be accepted because of your race or ethnicity. While well-intentioned, these beliefs often stem from generations of navigating systemic racism and colonial structures that devalued people of color.

Colorism—favoring lighter skin over darker skin—can also show up in these dynamics. In some communities, people may discourage time in the sun to avoid tanning or darkening, reflecting a long history of colonialism where lighter skin was associated with privilege, beauty, or safety. These intergenerational messages can reinforce internalized bias, even when passed on with love.

Older generations who have lived through intense segregation, such as Jim Crow laws, may have learned to survive by assimilating or distancing themselves from their racial identity. While these coping strategies may have been protective at the time, they can perpetuate harmful ideas that support internalized racism. 

Daily microaggressions and societal messages

Internalized racism can be reinforced through everyday experiences. For example, comments that may be intended as a compliment, like “you’re so articulate,” imply surprise that you don’t meet their expectations of others from your racial group. Other microaggressions, like being asked, “Where are you really from?” send a message that you don’t fully belong. 

Societal messages can also exclude people of color. For example, many workplaces define professionalism to align with accents, beauty standards, and dress codes that favor white culture. This implies that people who don’t align with these standards are less professional or serious. Working in this environment can make you feel that you have to distance yourself from your own identity to succeed. 

If this describes your experiences, find tips on dealing with microaggressions at work, in relationships, and beyond.

How To Begin the Healing Process

It’s not possible to get rid of internalized racism overnight; it’s a gradual and deeply personal journey. However, there are steps you can take to begin to unlearn harmful beliefs and reclaim your sense of identity and worth. 

Acknowledge and name it

The first step in stopping internalized racism is to recognize the signs of internalized racism. That means being honest with yourself about the feelings and beliefs you’ve absorbed, such as shame or self-doubt. 

Naming these experiences gives you power. Once you identify the thoughts and patterns behind internalized racism, you can begin the process of challenging them instead of letting them control how you see yourself. 

Reconnect with your culture and identity

Reconnecting with your culture can help you stop internalized racism. Connecting to your roots can remind you of the richness of your heritage to counteract the harmful daily messages. Maintaining a connection to your culture can even improve your overall well-being. A 2018 study from New Zealand found that a strong sense of cultural identity in Māori youth was associated with better mental health. 

“Simple yet powerful ways to reconnect with cultural roots include embracing ancestral traditions, learning or speaking our native language, sharing family stories, and practicing rituals that honor where we come from. Each of these is a step toward collective and personal healing.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Some additional ways you can connect with your culture include:

• Cooking traditional recipes 
• Listening to music created by people from your community
• Watching movies or television shows from your culture
• Celebrating cultural holidays
• Connecting with mentors in the community who can share stories
• Joining a cultural organization online or in person

Challenge stereotypes and reframe beliefs

Questioning the negative stereotypes you’ve been taught to believe can help you heal from internalized racism. For example, if you catch yourself thinking, “I don’t fit in,” ask yourself where that idea came from. You can reframe the belief that you don’t fit in by focusing on your unique identity, your worth, and your strengths. 

Seek community and support

Finding support from a community of people who share similar experiences and struggles can help you overcome internalized racism. Being part of a group where your identity is understood and valued can give you a strong sense of belonging. 

Cultural organizations, support groups, and online communities can help you connect with others to offer encouragement, share stories, and express yourself. 

Work with a culturally competent therapist

Professional support from a licensed therapist can help guide your journey to heal from internalized racism. A culturally sensitive therapist is trained to understand, appreciate, and interact with people from cultures, racial backgrounds, or belief systems that are different from their own. 

“A culturally competent therapist is vital in healing internalized racism because they create a space where clients feel seen, validated, and safely guided to unpack harmful narratives while reclaiming pride in their identity.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Even if your therapist doesn’t belong to the same culture as you, they can help you navigate your complicated feelings around your identity in a safe and supportive space. 

Keep doing the work

Unlearning internalized racism is a process that requires patience, self-compassion, and commitment. Remember that healing is a journey, not a destination. Continue to seek support, get curious about your feelings, and celebrate your progress. 

Explore resources for unlearning internalized racism

Books, articles, videos, and podcasts on anti-racism and internalized racism can help you in your journey of stopping these internalized thoughts. Exploring different resources can provide new perspectives, tools, and encouragement to support healing and self-acceptance. 

Here are a few resources to get you started:

• Resources from the Southern Poverty Law Center 
• Articles on internalized racism from Racial Equity Tools
• Tools, resources, and media from The BIPOC Project
• An antiracist reading list from the New York Times
• Shows to help talk to kids about race and racism from PBS
• Antiracism resources from Stop Race-Based Hate

Reclaiming Yourself Starts With Support

Unlearning internalized racism is deep, emotional work. It can bring up feelings of discomfort, anger, and grief. However, it can also bring pride, connection, and joy. Healing isn’t a linear process; it takes time, reflection, and support to cope with racism internally and externally. 

You don’t have to go on this journey alone. A culturally competent therapist can help you explore your feelings in a safe, affirming space. At Talkspace, you’ll find licensed online therapists who can help you unpack internalized beliefs and reconnect with your identity on your own terms. 

Homelessness isn’t always black and white. In fact, for most unhoused people, it doesn’t look like the images we see on the evening news at all. It might mean couch-surfing with a friend after getting kicked out of the house or sleeping in the car after a late shift. You might have a phone and a job, but just no address to call home right now. Whatever homelessness looks like for you—or how you got there—it’s not easy, and you deserve support and encouragement, not judgment.

In this guide, we’ll provide tips for surviving homelessness, whether it’s your first night having nowhere to go or just the latest chapter in your quest to get back on your feet. We’ll cover how to stay safe, protect your essentials, and nurture your mental health along the way. 

No one can promise that it will be easy, but by reaching out and refusing to give up, you’ve already taken the first step in the right direction.

“You are not alone, and your current situation does not define your worth or future. Help is out there, even if it feels hard to reach. You deserve support, safety, and care.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

1. Prioritize Safety

No matter how many different things you think you need to figure out right now, dealing with homelessness starts with prioritizing your own safety first. If your environment is changing from day to day, this might mean thinking ahead, even if just a few hours at a time.

If you’re sleeping outside or in your car, choose a spot that’s well-lit and visible over an area that appears more isolated. Think strip malls with 24-hour businesses—like Walmart—and rest stops, or public spaces with security cameras. If you’re spending the night alone, consider checking in with someone you trust to let them know where you’ll be.

Trust your instincts. If you find a spot that feels convenient, but a little sketchy, avoid it. Keeping a flashlight, whistle, or pepper spray nearby can add another layer of protection and help you feel more secure. If you’re in immediate danger or feel threatened, don’t chance it. Call 911. You have every right to protect your body, peace, and space. 

“When someone doesn’t feel safe anywhere, grounding through the senses can be a way to anchor themselves in the moment. Try focusing on your breath, noticing specific sights or sounds around you, or repeating something steadying like a positive phrase or mantra. These are simple actions that can create a moment of stability to help you move through the crisis.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

2. Find Shelter and Housing Resources

If you’re not familiar with having to find a safe place to sleep, whether that’s one night or more long-term, it’s difficult to know where to begin. However, there are resources available to help you.

A good place to start is calling 211. This is a free, confidential hotline that can connect you to local shelters, crisis housing, and support programs. If you don’t have access to a phone right now, try visiting a local library for internet access and go online at 211.org. 

The United States Department of Housing and Urban Development also offers homelessness assistance. You can find a local representative or community member in your area by going online here. If you can’t access a shelter right away, ask about motel vouchers, safe parking programs, or day centers that offer rest, showers, and strategies for securing long-term assistance. 

3. Take Care of Your Basic Needs

Surviving homelessness means taking extra care to ensure your basic needs—water, food, rest, and basic hygiene—are met. This is the foundation you’ll build on later.

Ask around about local food banks, community fridges, or church meal programs in your area. Websites like feedingamerica.org can help you navigate local options. For staying hydrated, carry a reusable water bottle for quick refills at public parks and fast-food restaurants.

Sleep where and when you can safely, even if this means adjusting your normal routine. Many day shelters and YMCAs also offer showers and laundry. 

4. Practice Small Acts of Self-Care

When you’re so focused on trying to make it through another night, it can be easy to let your emotional health fall by the wayside, but remember that your mental health is part of survival, too. A daily self-care routine doesn’t need to be fancy or expensive. Start with simple acts of self-kindness that feel meaningful for you.

This might mean keeping small comforts with you, like a photo of a better time or a grounding object, or journaling for mental health during moments of calm. Your current living situation doesn’t define you. 

If feasible, try moving your body a little each day, even if it’s just a short walk to a park. Physical movement and time spent in nature are proven strategies for reducing stress and keeping your mind at ease.

5. Protect Your Belongings and Identity

Keeping your essential items safe is a key part of surviving homelessness. Start with what’s most important: your ID, passport, birth certificate, and social security card. You will need these to maintain access to shelters, healthcare, jobs, and housing programs. 

Store them close by—on your person if possible—in a sealed, waterproof bag. It’s also a good idea to make virtual copies of these and save them to a secure email account or cloud storage. 

If you don’t have an ID, make that a priority. A shelter or outreach worker may be able to advise you on what you need to do and where you can receive mail that’s addressed to you.

6. Use Public Resources & Community Services

Thankfully, there are community services and public resources that you can turn to. Public libraries are a great starting point. There, you can access free Wi-Fi, computers, and a quiet place to apply to jobs or seek housing resources.

If you need medical care, look for community health clinics or Federally Qualified Health Centers. If you’re uninsured, you may still be able to receive care at a discounted rate. Find a community health care center near you by searching here.

7. Stay Connected to Others

Unfortunately, in our society, the burden of homelessness often comes with the additional weight of stigma or shame. That can tempt you into wanting to disappear or avoid friends and family, but it’s important to fight that urge.

Isolation might feel like another form of self-protection, but connection is the real lifeline. One study showed that people with stronger social relationships had a whopping 50% greater likelihood of long-term survival. 

You don’t need to be on social media to stay connected, though if you are, that can help, too. Call a trusted friend once in a while when you need someone to talk to, or chat for a few minutes with the librarian who remembers your name. 

“Isolation can cause feelings of hopelessness, anxiety, and depression for people experiencing homelessness. Without connection or support, it becomes more difficult to cope with daily challenges, seek help, or feel seen. Over time, this lack of social contact can negatively impact emotional well-being and make recovery more difficult.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

8. Make a Long-Term Plan When You Can

Sometimes, your biggest concern while homeless is finding the next warm meal or place to sleep. However, when you find yourself with a few extra moments of breathing room, begin to forge a long-term plan. It doesn’t have to be solid. The idea is just to give yourself a framework and goals to move toward.

If you need to replace essential documents, start there. Figure out what you need to do to acquire those items, and tackle each step one at a time. Your local shelter or social services office might be able to help cover fees or provide mailing addresses.

Next, set small yet realistic goals like:

• Applying for food assistance
• Checking in with your caseworker
• Applying to one or two jobs per week
• Getting on a housing waitlist

Don’t try to do it all at once, but make a list of what you want to achieve and start with the most important things first. 

9. Know Your Rights While Homeless

Housed or unhoused, you still have legal rights. These can vary by state and city, but there are basic protections everyone should know. For example, you have the right to emergency care, to vote, and to access public services, like libraries and transit.

Some cities enforce urban camping laws that make sleeping in public places illegal. Knowing local ordinances can help you avoid fines or confiscation of your belongings. Talk to a trusted community member if you need clarity about laws, regulations, or enforcement.

If you feel targeted or mistreated because of your housing status, document everything, including names, dates, and what was said or done. A legal aid organization may be able to provide more guidance.

You Are Not Alone: Help Is Out There

Losing your housing doesn’t mean you’ve lost your worth, your future, or your right to ask for help when you need it. There are people, programs, and communities that want to support people experiencing homelessness. Reaching out is an act of strength, not weakness.

The emotional toll of homelessness can be overwhelming. In moments like these, caring for your mental health is just as important as meeting basic needs. Oftentimes, there are free resources available within your local community. Whether you seek online therapy or practice self-care, there are things you can do to take care of yourself today.

Knowing how to write therapy notes is a critical part of being an effective therapist. That said, for many mental health professionals, keeping up with documentation can be one of the biggest therapist challenges. Therapy session notes are more than just a formality, though—they’re your clinical, legal, and ethical responsibility. 

Therapy notes are crucial for delivering high-quality care and monitoring client progress. They also help you coordinate with other providers and offer protection for your practice. If you’re struggling to keep up, we’re here to help. Discover therapy note templates that can make you more efficient in your note-taking habits. We’re sharing therapy notes examples that will help you write effective notes with confidence. 

Types of Therapy Notes

Therapy notes aren’t all the same. What you create depends on factors such as your role, your client’s needs, their progression, and their goals for therapy. Throughout and after sessions, you’ll use several types of notes, and each has a specific purpose and requirements. As you grow comfortable with the distinctions between different kinds of therapy session notes, you’ll find you can be more organized, focused, and, ultimately, compliant. 

There are several common types of therapy notes you’ll regularly use.

Progress notes

Think of progress notes as the backbone of your clinical documentation. These are part of your clients’ official records and can be referenced when dealing with insurance companies. They’re also helpful when multiple providers are on a client’s care team. It’s essential to use objective language and maintain a professional tone when writing progress notes. Focus on facts you observe during sessions and record measurable outcomes. 

You can use progress notes to: 

• Track a patient’s journey
• Document clinical status
• Summarize sessions
• Identify themes
• Record interventions 
• Note progress and goal completion

Example of an appropriate progress note: “Client shared they saw a connection between daily meditation practice and improved sleep habits.”

Psychotherapy notes

Also known as “process notes,” these are your private reflections on client interactions. They’re optional and aren’t shared with insurers. You can include impressions, hypotheses, and important details you want to remember from sessions. For example, you might notice a subtle shift in a client’s tone when addressing or revisiting a specific topic. Psychotherapy notes are HIPAA-protected and should be kept separate from official clinical records. 

You can use psychotherapy/process notes to: 

• Reflect on your reactions and feelings during sessions
• Record clinical impressions and questions you want to explore later
• Document countertransference (your conscious or unconscious reactions to a client)
• Note new observations
• Track clinical reasoning as you develop and redefine treatment plans

Example of an appropriate psychotherapy note: “Noticed client was hesitant to discuss the relationship with their mother…Unresolved grief? Fear of judgment?”

Although they may seem similar in nature, progress and process notes have different purposes. Progress notes are clinical and objective and can be used to demonstrate compliance or offer proof to insurance companies. Process notes are your own personal and informal reflections, not to be shared with anyone else. 

Administrative notes

Administrative notes are the “nuts and bolts” of practice management. They cover aspects like scheduling, billing, cancellations, and other logistical matters related to running your practice. These notes do not include clinical content and are usually in a separate section of a client’s record.

You can use administrative notes to: 

• Document scheduling details, like cancellations and rescheduled appointments
• Track billing, payments, and insurance information
• Note logistics regarding topics such as policy updates, etc.
• Record no-shows
• Log admin tasks related to care

Example of an appropriate administrative note: “Client called on 1/15/25 to reschedule appointment from this Thursday (1/16/25) to next Monday (1/20/25). Confirmed new date and updated calendar.”

How to Write High-Quality Therapy Notes

Once you have a process in place, you’ll be able to capture key details and take therapy notes about a client’s sessions without feeling overwhelmed. Using a step-by-step approach, like the one below, helps you take clear, useful, compliant, and appropriate notes. 

Start with a clear purpose for the note

Before you take notes, ask yourself what your goal is. Whether you’re documenting a session, recording a crisis intervention, or noting a change in emotional well-being, your notes are there to help you. By setting a clear intention for the purpose of every note, you can stay focused and confident that they’ll be sufficient for both legal and clinical purposes.  

Summarize the client’s presentation and session focus

Take a moment to reflect on your client. What was their behavior and demeanor during your session? Were they anxious or withdrawn? Hopeful or energized? Did they bring up new issues? Asking questions like these helps you identify patterns that might be useful when creating a treatment plan. 

Example: “Client arrived on time but seemed tense. They shared that work has become more stressful recently. Session focused on coping skills to use in the workplace to manage stress.”

Describe interventions and techniques used

By documenting the interventions and techniques you use, you’re supporting clinical care and showing the value ongoing therapy offers, which might be helpful for insurance purposes. For example, you might mention that you used grounding exercises or cognitive restructuring. Or you may note that you introduced a new coping mechanism for a client to try. 

Example: “Taught the client how to use deep breathing to manage acute anxiety and stress.”

Note the client’s response and level of engagement

Be sure to track how a client engages in therapy and responds to the interventions you teach them. Did they seem willing to actively participate, or did you sense they were hesitant? Your notes here are essential for tracking progress and altering your approach when necessary. 

Example: “Client was fully engaged in the mindfulness we practiced. Reported feeling calm and relaxed after. Agreed to use outside of sessions.”

Document clinical impressions and assessment

Note your observations and include clinical judgment here. Have you noticed any signs of improvement? Or do you see regression or have any new concerns? 

Example: “Client shows improvement in identifying anxiety triggers but is still using avoidance behaviors.”

Outline the plan moving forward

As your client progresses, a plan keeps the momentum going. Planning ahead can keep them on the path toward meeting their goals. You might be ready to assign homework, offer referrals, or change the frequency of their sessions. 

Example: “Planning to introduce journaling in our next session. Will encourage the client to track anxiety levels every day.”

Maintain ethical and legal compliance

Your notes should be accurate, timely, and secure at all times. Use professional language and be sure to document any concerns you have regarding risks. Follow mandated reporting requirements and give yourself a refresher on HIPAA and your state’s legal standards. 

“Therapeutic documentation is a legal and ethical responsibility, although those should not be the drivers and motivation of sound notetaking. Remember, at the core of care is assessing while actively listening, and so it is important to remember to track care and progress accurately in keeping with how a client may view themselves within their own experience-not only clinically useful but clinically responsible.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

Popular Therapy Note Formats (with Examples)

There is no single “best” way to write therapy notes, but using a structured note template can help. It can save you time and ensure that you document all the essentials. Before you select a specific template, here’s what you should keep in mind every time you take therapy notes, regardless of format: 

• Start every note by recording the client and session details
• Choose your note format (DAP, SOAP, etc.)
• Use a reputable EHR system to streamline your note-taking process
• Be objective
• Be diligent about privacy—never include overly personal client details 
• Record interventions used, client responses, and future session plans

There are several standard formats for therapy note-taking that you should be aware of. Here is a therapy progress notes cheat sheet you can refer to:

Format:	Best for:	Structure:
SOAP	General clinical documentation	SubjectiveObjective AssessmentPlan
DAP	Streamlining notes focused on assessment	DataAssessmentPlan
BIRP	Behavioral interventions	BehaviorInterventionResponsePlan
GIRP	Goal-oriented work	GoalInterventionResponsePlan
PAIP	Treatment planning	ProblemAssessmentInterventionPlan

SOAP (Subjective, Objective, Assessment, Plan)

SOAP notes are common in healthcare. They’re used for their clarity and structure. Soap notes are ideal when you need to separate a client’s report from your own observations and impressions. 

Example:

• Subjective: Client expressed being “Constantly anxious at work.”
• Objective: Client had a tense posture and was fidgeting during our session, especially when work topics came up.
• Assessment: Symptoms are consistent with generalized anxiety disorder (GAD).
• Plan: Explore workplace triggers and introduce stress management strategies.

DAP (Data, Assessment, Plan)

DAP notes are used when you need to combine subjective and objective data and information. They can be a valuable tool if you like a streamlined approach to your documentation. 

Example:

• Data: Client expressed unusually low energy and hopelessness; appeared tearful at times throughout our session. 
• Assessment: Client consistently showed ongoing symptoms of moderate depression.
• Plan: Start to explore depression coping mechanisms and schedule a follow-up in one week.

BIRP (Behavior, Intervention, Response, Plan)

BIRP notes can be beneficial in therapeutic settings where it’s necessary to track interventions and responses. 

Example:

• Behavior: Client shows avoidant tendencies when discussing childhood.
• Intervention: Consistently using open-ended questions to encourage sharing.
• Response: Client became tearful but eventually shared more.
• Plan: Continue to explore past and childhood experiences in upcoming sessions.

GIRP (Goal, Intervention, Response, Plan)

When you want to focus documentation on specific goals and treatment outcomes, the GIRP therapy notes template can be an excellent resource. 

Example:

• Goal: Client is working to reduce panic attacks from daily to weekly.
• Intervention: Introduced grounding techniques and other mindfulness activities.
• Response: Client agreed to practice skills outside of our regular sessions; reported fewer attacks.
• Plan: Continue to work on skill-building; track frequency of panic attacks.

PAIP (Problem, Assessment, Intervention, Plan)

PAIP notes can help you create or modify treatment plans and are generally useful for case management. These notes are exceptionally helpful when you have multiple providers on a care team. They ensure everyone is up-to-date and on the same page regarding the client’s treatment, goals, and progress. 

Example: 

• Problem: Client has difficulty managing anger outside of sessions.
• Assessment: Client states they have frequent arguments with their spouse.
• Intervention: Introduced anger management workbook and encouraged use outside of sessions. 
• Plan: Review progress in all future sessions; adjust strategies as needed.

Common Mistakes to Avoid

Even if it’s hard now, writing therapy notes is a skill you can master with patience, dedication, and practice. As you refine your practice, be mindful of these common pitfalls:

• Don’t use vague language that can be subjective—“Client seems fine.”
• Remember to record clinical plans and next steps.
• Don’t overload your notes with unnecessary details.
• Be sure to document any risk concerns, safety plans created with a client, and follow-up needs.

Tips to Make Note Writing Faster & Easier

Taking therapy notes can be time-consuming. That’s why having a process is so important. When you have a system and know how to do it, documentation doesn’t have to take up valuable client time or interfere with boundaries you’ve set for work-life balance as a therapist. 

Some strategies you can use to streamline your note-taking process include:

• Writing notes as soon as possible after every session: Your memory is best immediately after a session, so your notes will be more accurate and generally faster to write.
• Using shorthand or a structured therapy note template: Templates like SOAP or DAP help you stay focused, so you’re more efficient and have more useful notes. 
• Considering voice-to-text tools or AI assistants: Dictating notes with specialized software can dramatically cut down on documentation time, giving you more time back from administrative tasks. Talkspace’s “Smart Notes” feature is HIPAA-compliant, secure, and private. Smart Notes can enhance documentation quality by providing detailed and accurate notes that are readily accessible. 
• Keeping a library of intervention language: Have a bank of phrases ready to use for common interventions or responses.

“Again, as professionals, therapists are trained rigorously on active engagement, listening, and treatment planning. And while we avail ourselves to listen intently, we must always be practicing documentation with accuracy. But that does not mean rewriting the script word for word. Over time, we develop skills in taking brief notes concisely and concurrently with treatment planning. Not impossible, but of course a continual balancing act to extract main ideas while being able to denote important details.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

Extend the Impact of Your Notes with Talkcast

Talkspace has recently launched a new feature that enables you to create personalized content in the form of short podcast-style audio episodes for your clients. Based on session content, Talkcast is a secure, HIPAA-compliant platform that therapists review before sharing. This powerful tool hels you enhance your practice by offering engaging and supportive mental health content that empowers your clients. 

Find online therapy jobs with Talkspace and explore the benefits of Talkcast today.

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 on 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.

Whether you’re on board or not, artificial intelligence (AI) is here, and it’s not going anywhere soon. For therapists, it’s somewhat of a double-edged sword. Depending on how well you adapt and what you ultimately use it for, AI can be a powerful tool but it also must be used responsibly. It can help you juggle larger caseloads, deal with ever-growing piles of administrative work, and manage an increasing demand to communicate with clients outside of sessions. 

Accepting that AI is an increasingly significant part of the mental health landscape can feel unnerving. However, once you realize that it can help you (but not replace you), you’ll see how it can ease some of the professional burdens weighing you down. 

AI tools for therapy are designed to make you more efficient, effective, and responsive in your role as a therapist. When you know how to use it, AI can help you get back to focusing on what truly matters—helping people. 

Read on to learn how AI for therapists can help you without replacing the human relationship that’s at the core of therapy. 

Are AI Tools Safe to Use in Therapy?

If you’re thinking about using AI in your practice, it’s natural to be concerned about ethics, safety, and privacy. A fundamental piece of the provider-client relationship relies on your ability to protect the people you’re trying to help. You pride yourself on offering the safest and highest standards of care, and the best AI for therapists ensures you can do exactly that. 

Data privacy and HIPAA compliance

In healthcare, privacy is not just a matter of trust. It’s a legal requirement. HIPAA rules exist to protect patients, so AI tools for therapists must incorporate strong safeguards that reflect HIPAA standards. 

Research suggests that concerns about privacy issues surrounding the use of AI in healthcare are valid. In one study, algorithms successfully re-identified anonymous health information and linked it to actual individuals. Other studies found that nearly three-quarters of AI therapy apps (74%) are at “critical risk” for privacy concerns.

As a licensed therapist, it’s your responsibility to choose HIPAA-compliant tools and apps. You want to protect yourself and your clients. 

Look for AI tools and platforms that:

• Encrypt data
• Limit access to personal information
• Don’t sell or share sensitive data 
• Offer two-factor authentication
• Conduct regular risk assessments and updates
• Offer a clear breach notification policy

Ethical considerations and boundaries

AI in any industry raises ethical questions, but when it comes to AI therapy, they become even more pressing. For example, who’s responsible if an AI tool for therapists offers inaccurate or harmful advice? As of today, there is no universal framework designed to regulate the use of AI in mental health, so accountability remains largely unclear. 

Bias is another concern. AI models are trained on existing data and information, which can have discriminatory patterns or be inaccurate. Sometimes, bias causes AI to misdiagnose or misinterpret symptoms. These considerations further highlight that AI should only be relied on as supplemental care, never a replacement for clinical expertise and judgment. 

Evaluating the quality of AI tools

Like any technology, not all AI tools for therapists are the same. Before adopting a new tool, it’s essential to vet it carefully. Doing so helps you avoid pitfalls so you can offer the best care possible. 

Ask yourself the following questions about any AI tool you’re considering: 

• Does it seamlessly fit into your current workflow?
• Is it intuitive and easy to learn and use?
• Does the programmer or developer offer ongoing support and documentation? 
• Are client privacy and ethical standards clearly acknowledged and addressed? 

Best AI Tools for Administrative Efficiency

Tool	Best For	Key AI Features
SimplePractice	Streamlining scheduling, billing, and note-taking	Audio transcription, AI-drafted notes, adaptive learning from edits, time-saving documentation
Carepatron	All-in-one documentation and communication workflows	Medical transcription, note automation, message drafting, task automation
Ensora Health	Automating complex documentation and billing needs	Session summaries, therapy note enhancement, pattern recognition, clinical support insights
Augnito	Voice-driven note-taking and clinical support	Medical dictation, clinical decision support, ambient clinical intelligence, mental health-focused AI
AutoNotes	Fast, structured progress notes and treatment plans	Speech recognition, ACI documentation, workflow automation, customizable vocabulary
Upheal	Session analysis and goal-oriented treatment planning	AI note drafts, SMART goal treatment plans, speech pattern analytics, therapy-specific AI

Any mental health professional who’s dealt with documentation, billing, note-taking, or scheduling knows how daunting these tasks can become. They take time away from building your practice and working with clients. They can even disrupt a therapist’s work-life balance. AI tools for therapy administration procedures can free up time and energy, so you can focus on what you do best—offer therapy. 

SimplePractice smart features

SimplePractice is a cloud-based HIPAA-compliant platform that focuses on practice management and Electronic Health Records (EHRs). It features a user-friendly interface that offers key functionalities, including automated scheduling, documentation, telehealth, billing, and a client portal.

SimplePractice is ideal for small group and private practices that want to streamline billing, scheduling, and note-taking processes. 

How SimplePractice (Note Taker) uses AI: 

• Audio recording and transcription: Securely records in-person or telehealth sessions, transcribes them, and deletes the original audio.
• AI-drafted notes: Uses transcripts to generate draft progress notes.
• Learns from your edits: Adapts to your style. The more you edit, the better it aligns with documentation habits.
• Efficiency gains: According to SimplePractice, users save an average of five hours per week on documentation

Carepatron

Carepatron is an easy-to-use healthcare software built with practitioners in mind. This cloud-based, all-in-one EHR and practice management software streamlines workflows and simplifies paperwork, making it easier to manage caseloads and stay organized. 

Carepatron is great if you’re looking for an all-in-one solution for communication assistance and admin, and documentation tasks.

How Carepatron uses AI:

• Medical transcription: Auto-converts audio sessions or dictations to time-stamped text.
• Automated note generation: Using customized templates, transform transcripts into formatted clinical notes (like SOAP, DAP).
• Drafts messages for communication: Crafts polished messages, email responses, reports, and more, using your style for consistency. 
• Creates and updates workflows and tasks: Automates repetitive tasks (E.G., appointment reminders, invoices, and note generation).

Ensora Health (formerly TheraNest)

Ensora Health (formerly known as TheraNest) is a cloud‑based practice management and EHR platform explicitly created for mental health professionals. Touted as an all-in-one solution that combines scheduling, documentation, telehealth, billing, and reporting inside a HIPAA-compliant platform. 

Ensora Health works for practices of any size that need support automating billing and documentation procedures. 

How Ensora Health uses AI:

• Whole person care: Data-driven approach to client health.
• Streamlines administrative tasks: Automates documentation, scheduling, and billing.
• Therapy note creation and enhancement: Enhances therapy session notes with transcription and summaries of in-person or telehealth sessions.
• Supports clinical judgment: Designed to support, not replace, professional expertise. Can identify patterns and offer insights.

Augnito

Augnito lets you engage with your patients more efficiently. Clinical documentation and Electronic Medical Records (EMRs) generate structured medical reports while streamlining workflow, driving patient engagement and reducing claim denials. 

Augnito is for therapists who prefer speaking vs. typing and are looking for a way to streamline their note-taking process. 

How Augnito uses AI:

• Medical documentation and dictation: AI-powered medical dictation software.
• Clinical decision support: Offers evidence-based recommendations.
• Voice AI: Advanced speech recognition models understand and transcribe medical conversations more accurately.
• Mental health awareness: AI-driven solutions that enhance diagnosis, accuracy, and speed while expanding access to care.
• Ambient clinical intelligence: Automatically documents conversations with your patients, helping you in clinical decision-making.

AutoNotes

AutoNotes generates structured progress notes and treatment plans in under a minute. You can dictate or type details about your sessions and choose the template you prefer (SOAP, DAP, BIRP, and more). AutoNotes also ensures compliance with HIPAA/PHIPA.

AutoNotes can be a great addition if you’re looking to cut down on documentation time. 

How AutoNotes uses AI:

• Medical speech recognition: AI-powered speech-to-text software known for accuracy and speed.
• Ambient Clinical Intelligence (ACI): Automatically documents conversations and structures relevant information into Electronic Health Records (EHRs).
• Enhanced documentation: Streamlines documentation and reduces manual data entry to save time and minimize therapist burnout.
• Improved efficiency: Automated documentation streamlines your workflow, enhancing productivity.
• Customization: Personalize vocabulary to improve user experience. 

Upheal

Upheal is an AI-powered assistant designed by therapists for therapists. You can record and accept uploads of therapy sessions and use AI to generate structured progress notes (SOAP, DAP, EMDR, and more). Upheal also analyzes session content and helps you create SMART goal treatment plans. HIPAA, GDPR, SOC 2, and PHIPA compliant.

Upheal can be useful for tracking progress and streamlining note-taking. 

How Upheal uses AI:

• Progress notes: Generates first drafts of notes so you can focus on client interaction.
• Treatment plan generator: Helps you create tailored treatment plans with specific goals.
• Analytics: Offers metrics and other session analytics related to speech patterns, tracking client progress and offering clinical insights.
• Mental health-specific AI: Technology is trained specifically for therapy and psychiatric sessions.

Best AI Tools for Clinical Support

Tool	Best For	Key AI Features
Therachat	Supporting client engagement between sessions	Emotion tracking, personalized journaling, task reminders, input analysis for insights
Eleos Health	Enhancing session outcomes with data-driven insights	NLP-powered session analysis, RAG-generated clinical transcripts, AI risk management tools
Lyssn	Improving provider communication and supervision	Session evaluation, human-like feedback, automated clinical note drafting, on-demand training resources

If you’re looking for AI tools that offer clinical support, there are several well-known options available today. These tools and platforms provide insight, measure engagement, and track therapeutic progress. Again, it’s essential to keep in mind that, like all AI tools for therapists, these are designed to enhance outcomes and efficiency, not replace the therapeutic relationship between a patient and a human therapist.

Therachat

Therachat is a fully HIPAA/PIPEDA-compliant digital companion tool that helps you provide the best care possible. This AI-based mobile journaling app supports client engagement with user-friendly reminders and to-dos. It offers clinically curated, engaging activities to keep clients on track, both during and in between your sessions, so they can reach their goals more quickly.

You should consider Therachat if you want to maintain engagement and monitor client progress outside of sessions. 

How Therachat uses AI:

• Customizable platform: Offers journaling and emotion tracking.
• Direct messaging, text, and homework or assignment analysis: Highlights client input and tracks emotions over time, offering insights. 
• Provides auto reminders: Helps your clients remember to complete their tasks.

Eleos Health

Eleos Health is a behavioral health AI platform that streamlines admin tasks and documentation by using technology to support, data to empower, and insights to enhance mental healthcare. Eleos relies on data, measurement tracking, and personalization. 

Eleos Health can be helpful for tracking interventions and enhancing session outcomes. 

How Eleos Health uses AI:

• Customized to understand behavioral health: Eleos Health’s technology was developed using Natural Language Processing (NLP).
• Trust Center: Security reviews are available to help you learn about risk profiles, data security, and privacy compliance. Offers AI Risk Management Summary, which encompasses all aspects of the AI ecosystem, from R&D to deployment to ongoing operations. 
• Retrieval-Augmented Generation (RAG): Grounds AI outputs to offer well-written, contextually accurate, and clinically relevant transcripts.

Lyssn

Lyssn is an AI-powered platform for mental health providers that analyzes sessions, helping you improve care while saving time. It offers insightful feedback on communication styles and creates progress notes and transcripts for documentation. Strong privacy protections and years of research ensure Lyssn can offer the support you need. 

Lyssn can be a valuable tool if you’re looking for enhanced supervision, training, and continuing education. 

How Lyssn uses AI:

• Evaluates and improves practice: Uses gold-standard tools (calls, transcripts, video) to assess sessions and offer human-like feedback. 
• On-demand training: Automated feedback and coaching enhances your interactions with clients. 
• Generates clinical notes: Automatically drafts clinical notes, saving you time so you can focus on other areas of your practice. 
• Offers strategies for implementation: Provides resources, such as webinars, that show you how to expertly and effectively integrate AI tools into your practice.

Best AI Tools for Client Communication & Support

Tool	Best For	Key AI Features
Talkcast	Extending therapy support with personalized audio episodes	Therapist-generated mini-podcasts, on-demand client access, and scalable asynchronous support
Wysa	Providing clients with AI-driven conversational support between sessions	Hybrid AI + human support, CBT/DBT techniques, personalized digital tools, automated patient tracking
MindDoc	Monitoring client well-being and providing personalized feedback	Symptom tracking, pattern identification, tailored mental health insights and coping strategies

As a therapist, your goals for every client are growth, healing, and progress. AI tools for therapists that offer support between sessions are powerful. They can enhance engagement and provide resources clients can access independently, empowering them on their healing journey. AI tools and platforms are excellent aids to build upon the hard work you and your clients do in each session. 

Talkcast for Talkspace therapists

Talkcast is a new AI-powered feature that enables Talkspace therapists to create personalized audio episodes (mini-podcasts) for clients to reinforce therapy insights between sessions. These 3–5-minute episodes are therapist-generated, clinically reviewed, and available asynchronously within the secure Talkspace app.

While not a two-way communication tool, Talkcast extends the therapeutic experience by offering clients timely support they can revisit when needed. Therapists maintain full control, selecting session-relevant themes and reviewing each episode script before it’s shared with the client, ensuring alignment with treatment goals and clinical appropriateness.

Two major benefits of Talkcast:

• On-demand support: Clients can listen to personalized content anytime, reinforcing techniques without needing a live session.
• Therapist efficiency: Providers can offer meaningful support without adding to their real-time workload, helping them scale care sustainably.

The newly launched feature is ideal for Talkspace therapists looking to offer thoughtful, evidence-based support between sessions, without overextending their bandwidth. 

Wysa

Wysa is an AI-driven platform and chatbot that provides a safe and anonymous space for clients to manage stress, anxiety, and sleep concerns independently. Wysa uses a conversational interface and evidence-based, proven therapeutic techniques, including cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT). It offers insights that help you tailor treatment to client needs. 

With Wysa, you can supplement in-session work, which can benefit clients who need additional support. 

How Wysa uses AI:

• Copilot: Hybrid AI and licensed provider human support platform that enhances clinical care.
• Integrated AI support: Secure and real-time support through asynchronous messaging, personalized digital tools, and automated patient tracking.
• Guided self-help: AI self-help tools that can effectively improve symptoms, freeing up your time to offer support where it’s most needed.
• Drives better outcomes and lower costs: AI promotes early intervention and ongoing support for optimal outcomes. 

MindDoc

MindDoc is a digital mental health platform that helps you monitor client well-being while offering top-notch support and treatment. It enhances care with consistent symptom tracking. While not designed explicitly for mental health professionals, it can be a helpful tool that supports you by sharing progress and identifying patterns. 

MindDoc helps clients who are engaged and enthused about taking an active role in their therapeutic journey. 

How MindDoc uses AI:

• Personalizes mental health support: Analyzes user responses to daily mood, energy, and habit questions. 
• Identifies patterns and trends: AI reviews client behavior to identify patterns and trends related to mental health. 
• Creates personalized feedback: Based on user responses, the app provides insights, messages, and coping mechanisms. 

Embracing AI Without Losing the Human Touch

AI is here to stay. If you choose to, AI can be a powerful supplement to your practice, the therapy you provide, and other parts of client treatment plans. If you view it as a clinical assistant—not a substitute—it can enhance the impact you have on your clients. Therapists who use AI thoughtfully can reduce burnout and reach a broader range of clients. Whether you’re using AI for couples therapy or individual counseling, AI supported therapy enables you to deliver more effective care to your patients while maintaining empathy, ensuring safety, and enhancing connection.

Interested in becoming a Talkspace therapist? Reach out and explore online therapy jobs today. 

Sources:

1. Murdoch B. Privacy and artificial intelligence: challenges for protecting health information in a new era. BMC Medical Ethics. 2021;22(1). doi:10.1186/s12910-021-00687-3. https://bmcmedethics.biomedcentral.com/articles/10.1186/s12910-021-00687-3. Accessed June 29, 2025.
2. Iwaya LH, Babar MA, Rashid A, Wijayarathna C. On the privacy of mental health apps. Empirical Software Engineering. 2022;28(1). doi:10.1007/s10664-022-10236-0. https://pmc.ncbi.nlm.nih.gov/articles/PMC9643945/. Accessed June 29, 2025.
3. AI-powered Note Taker | SimplePractice. https://www.simplepractice.com/features/ai-therapy-notes-taker/. Accessed June 29, 2025.
4. Talkspace Expands Provider AI Toolkit with Talkcast, a New Personalized Podcast – Talkspace, Inc. Talkspace, Inc. https://investors.talkspace.com/news-releases/news-release-details/talkspace-expands-provider-ai-toolkit-talkcast-new-personalized. Accessed June 29, 2025. 

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.

Have you ever texted through an argument? Sent a meme or reel to break the ice after a confrontation? Used a dating app? Digital tools and technology are already a part of relationships today, so it may not come as a surprise to learn that artificial intelligence (AI) is also entering the field of therapy. Couples are increasingly using it to navigate communication issues and conflict and foster connections with their partners.    

AI-assisted couples therapy platforms utilize tools such as chatbots, relationship apps, and AI-guided check-ins, and they’re transforming the world of couples counseling. If you’re intrigued by how AI is being used for couples therapy, what it can (and can’t) do, and what you should know before trying it, keep reading. We’re exploring everything you need to know about AI couples therapy.

How AI Is Being Used in Couples Therapy Today

AI in couples therapy and marriage counseling is quickly becoming a go-to resource for many people. AI offers new, innovative, cost-effective ways to support couples. From chatbots like ChatGPT to smart apps, AI-accessible tools can help you communicate and grow with your partner. So, how is AI therapy used for relationships?

Chatbot-based pre-therapy assessments

If you’re thinking about AI couples therapy but feel anxious about where or how to start, chatbots might be a good place to begin. AI-powered bots create an easy way to engage with the therapeutic process. You can ask chatbots questions about your relationship, communication habits you’re struggling with, or areas where you have conflict. 

A chatbot’s assessment of your concerns can be less intimidating than working with a real therapist for the first time. You can share information upfront in a low-stakes way, and chatbots can clarify your goals and even offer tools you might find beneficial.    

Communication tracking and conflict pattern analysis

It’s common to feel like you’re on a hamster wheel when it comes to arguments and conflict in your relationship. 

If you constantly have the same argument over and over, AI tools might be able to identify patterns leading up to or contributing to your issues. In one study, machine learning was able to recognize emotions in the speech couples used in therapy with 90% accuracy. The insights these tools offer can help you identify triggers, track emotional responses, and develop healthier communication skills.

AI-assisted relationship coaching apps

Relationship coaching apps powered by AI provide on-demand support. This can be useful for couples who struggle to express their feelings or navigate difficult conversations. These apps use natural language processing (NLP) to understand tone and intent. This allows them to provide personalized feedback and tips that can promote meaningful, healthy connections.

Some examples of AI-assisted relationship coaching apps include: 

App name	Key features	How it supports relationships
Paired	Daily conversation prompts Relationship check-ins AI-curated exercises	Helps with communication  Resolves conflict
Relish	AI-driven personalization Individualized advice Guided therapy sessions Weekly planning	Offers advice and plans based on personalities and relationship goals
Maia	AI coaching Guidance Informal chat Proactive insights Interactive activities	Delivers personalized advice and activities focused on connecting with your partner
PAIRS Yodi Relationship Coach	AI-powered personalized relationship coaching Practical skills Progress tracking	Provides practical skills Tracks progress to help your relationship grow

Guided conversation prompts and journaling tools

It can be easy for partners to fall into a rut, especially when it comes to patterns of miscommunication. Guided prompts and journaling are great tools that can help you break the cycle. 

AI-driven tools and conversation starters can help you and your partner reflect, clarify, and discuss sensitive topics with empathy and grace. These tools can be useful before real therapy sessions, helping you organize your thoughts, so your time is more productive. They can also allow you to process what happened in an argument, so you can move forward in healthy ways and stop repeating the same mistakes. 

Hybrid models (AI + human therapists)

Hybrid models that combine AI and human therapists can be the best of both worlds for your relationship. The AI component offers real-time feedback, and interaction with a licensed, qualified mental health professional can go more in-depth into your issues. 

For example, AI can analyze communication patterns and suggest effective communication exercises for couples, and a therapist can then use the data you provide to tailor sessions to address the more complex problems you’re facing. Combining the two can make therapy as efficient and effective as possible, yielding superior results compared to using either couples therapy technique alone. 

Can AI Actually Be Helpful for Couples Therapy?

It’s normal to wonder if technology can really help your relationship grow. You also might worry about it adding more noise. Many couples see benefits from using AI-powered tools. The results can be even more impactful if you’re just starting therapy or you can’t regularly commit to in-person or online sessions. 

Benefits of Using AI For Couples Counseling

AI couples therapy isn’t a magic fix, but research and reviews indicate that it can provide meaningful and impactful support that enhances and strengthens relationships. Here’s how AI is transforming couples therapy and where AI tools for therapy stand out the most.

• Accessible: AI-powered tools are accessible 24/7. You can find support when you need it. Even if it’s late at night after an argument or during a busy workday, AI is there. If you can’t afford therapy, AI also offers a free alternative. 
• Personalized feedback: AI can analyze unique communication patterns in seconds. It can offer insights and effective strategies that will address the heart of your issues. 
• Real-time support: Especially during heated moments, AI tools provide immediate feedback, which can prevent things from escalating further. It can suggest calming exercises or remind you to stop and listen before responding.
• Enhanced self-reflection: Apps that offer journaling tools and conversation prompts help you become more aware of your emotions, feelings, and triggers. They can also help you improve self-understanding and develop empathy toward your partner. 
• Low-stakes entry point: If you’re hesitant about seeing a therapist or are unsure of how to start therapy, AI can be a safe, non-intimidating first step.
• Convenience: AI can be a convenient option if you’re new to therapy, have time constraints, or are in a long-distance relationship that makes traditional couples counseling more challenging. 

“The implementation of AI as a tool for helping couples therapy can be beneficial. It’s about how to meld the information given to you through AI and using your own voice with it. For instance, you may want to communicate an issue that isn’t a ‘big issue’ but something that needs to be addressed. You can use AI to help craft a template that may sound neutral but also informative of the situation. Adding your own spin to it helps it be more personable. It does not replace the need to talk and use your own voice. AI statements can sound robotic and emotionless because they are.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Risks and Limitations of AI for Couples Therapy

AI tools for therapy are exciting, but they’re not entirely without risk. AI isn’t going to be the perfect solution for every relationship, and there are limitations to consider before you commit to using AI for advice in your love life. 

AI can misinterpret emotional nuance between partners

One of the areas where AI excels is identifying patterns, but it struggles with some of the more subtle emotional cues that shape interactions with your partner. 

For example, ChatGPT and other chatbots often miss sarcasm, and they can’t see body language, both of which are essential context clues a therapist can use to get to the root of your relationship issues. 

Chatbots also don’t know the history behind an argument or repeated problems you continue to encounter. Deeper layers of your relationship can go unnoticed, including unspoken words or resentments that have developed over a long period. 

“With the use of AI, we can forget that the information we receive isn’t from a person because of the way it communicates the information that was found. However, it is important to remember that the information given through AI is a broad search of material on the internet, given to us in a way that is easier to read. So the information may be accurate, but the emotional question asked may not be truly addressed. Sometimes, it’s not about the information given but the reaction given that is important. AI can’t discern the difference.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Generic advice may oversimplify complex relationship issues

Your relationship is unique and deeply personal. It’s shaped by factors like culture, values, and life experiences—not just with your current partner, but also from past relationships. While AI can share effective strategies a lot of the time, it often relies on more general advice that may not fit your exact situation. This can become a problem when you’re dealing with things like trauma, broken trust, or cultural or religious differences that demand a deeper understanding and a more empathic approach. 

Lack of human mediation can escalate conflict

If you’re dealing with an escalated conflict or deep-seated problem in your relationship, you might need more than the script or prompt AI can provide. 

Sometimes, a human response is necessary to navigate the really tough conversations. If you’re relying on AI-guided discussions, you might feel misunderstood or unheard. While trained therapists can read between the lines, pick up on body language, and understand your history, AI might not provide the same level of emotional safety you need to heal or grow in your relationship. 

“Couples therapy is important when the two partners are struggling within the relationship. It isn’t just about advice about the situation, but also the counselor’s ability to see the nuances of the situation to understand how to de-escalate a situation or even provide insight based on observation. AI, like ChatGPT, can’t do that. There is no ability to observe the situation. Rather ,relying solely on AI to help with relationship issues can be like reading a script and hoping it will make sense.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Privacy concerns around shared conversations

AI therapy is new enough that privacy concerns understandably exist surrounding its use. Couples counseling involves being vulnerable and sharing deeply personal details you probably wouldn’t feel comfortable telling just anyone. Most tools today promise confidentiality and safekeeping of your personal information, but they’re not bound by the same ethical standards and laws that human therapists have. 

Data breaches and questionable retention and sharing practices can put sensitive information at risk. It’s crucial to explore the privacy statements of any platform or tool you’re considering to ensure your data is protected. 

Not suitable for crisis or high-conflict relationships

If your relationship is at a crisis point or you’re dealing with high-conflict dynamics, AI might not be the best tool for you. This becomes even more critical if safety or mental health concerns are evident. Situations like these should be handled by a licensed and trained mental health professional who can utilize their expertise, knowledge, and empathy to provide effective support. 

Will AI Replace Traditional Couples Therapy?

Technology will continue to evolve, and the power of AI in couples therapy will likely grow with it. Many couples today find this concerning as they seek support and attempt to heal their relationship. 

The truth is, no one really knows exactly how AI will transform couples therapy, or how AI and mental health will evolve in general​. What we do know is that human connection is irreplaceable when it comes to therapy. AI can complement the process, but it can’t replace the empathy, adaptive insight, and real-time emotional presence a therapist offers. Human-led therapy remains the gold standard for couples therapy, especially if you’re dealing with complex relationship issues. 

Therapy is more than just advice. It’s about being seen and heard by someone who understands and can help you do the deeper work necessary to heal and grow. 

Contact Talkspace today to learn more about how online couples therapy can take your relationship to the next level. With AI-supported therapy, you can get the best of both worlds.