It’s 5 am on a Saturday. I’m awake. Not out of necessity, but from having a dream that triggered an anxious response in me. My heart aches, my mind is cluttered, I’m overwhelmed, and I don’t know what to do. I reach for my phone, wanting to distract myself on social media. However, a thought comes, and leads me to ChatGPT. There, I share how I’m feeling, and in response, I get journaling prompts and affirmations that help me feel better.

                                        I know we’ve had one of those tough days when we felt like we were falling apart, yet we thought we had no one to talk to, or we did not want to talk to someone. In those moments, what exactly do you do? How do you deal with those heavy feelings that are weighing you down? Do you distract yourself? Do you face them? Well, I’d encourage you to face them and grow around them. But that’s not what I’m curious about today. I’d really love to know: How do you face those feelings?

In recent years, AI companions have emerged in the mental health space. These are digital apps or chatbots designed to engage us in vulnerable conversations, support our emotional well-being, provide mood tracking services, and offer therapeutic exercises like meditation & breathing exercises, and so much more. Their rise is fueled by increasing demand for mental health resources, especially in regions with limited access to professional human therapists.

AI companions include Replika, Therappai, Youper, Wysa, Unstuck, etc. Which ones do you use? Occasionally, I’ve used ChatGPT and Wysa. While I do recognize that AI can’t compare to or replace professional human therapists and peer support, I agree with its efficiency, accessibility, and complementary role in providing mental relief.

We have the resources, but now you may be wondering, “How am I to use them?” or “How do I even know which one best suits me?”. Don’t worry. We’ve got you.

So, here’s a simple guide:

1. Choose the right App: That’s suitable for you, backed up by evidence, and compatible with your device. This may require you to review existing options.

Which ones do I recommend? There’s:

• ChatGPT: for its simplicity, ease of access, and article/ study references
• Wysa: for its simplicity, CBT self-help library, emotional support, and crisis detection
• Youper: for its simplicity, guided conversations that are a bit similar to guided meditation, or journaling and mood tracking
• Unstuck: for its OCD& anxiety support features, journaling prompts, and mood tracking
• Have a clear intention: ‘Why do you want to use it today?’

This will help you avoid aimless dependency. So, is it to do:

• Daily mood check-ins
• Learning coping strategies
• Practicing mindfulness
• Managing stress or anxiety
• Identify emotional patterns
• Identify unhealthy coping mechanisms

      Having a goal attached makes the experience more meaningful and fulfilling.

• Be Honest: There is no specific prompting criterion, except to be honest when creating the prompt. Share your thoughts and emotions honestly.

However, remember that AI doesn’t “feel” empathy, but it simulates understanding. It’s also important to note that, in case of emergencies/crises, it shouldn’t replace crisis hotlines or professional intervention.

• Reflect & track progress: AI companions have mood trackers, built-in analytics, and journalling tools that you can review at your set intervals. This data is valuable, both to you and to your professional therapist or support group partners.

• Add on -Human Support: We are inherently social beings. The capacity might differ, but we all crave community. Therefore, it’s essential to integrate AI with Therapy sessions, Peer-support groups, and Community outreach. This gives room for sustainable   & supported growth.

**emotional isolation might be harming you more than you think**

• Integrate Self-care routines: sleep enough, exercise & stretch, eat a balanced diet, take your supplements, go for that nature walk, spend time with your pet, bake that croissant, do that skin care, watch comedy& laugh, call that friend, etc

Now, let’s understand how AI companions work:

Cognitive Behavioral Therapy (CBT) is the foundation of the AI companions. It is a structured, evidence-based form of psychotherapy that focuses on the connection between thoughts, emotions, and behaviors. The basic principle behind it is simple, yet profound:

         If you can change your thoughts and behaviors, you can change how you feel.

This helps people identify negative or distorted thinking patterns, challenge those thoughts, and ultimately replace them with healthier, more compassionate, and realistic perspectives, which in turn positively influence emotions and actions.

So, what are you waiting for?

Growth awaits us…