How AI Chatbots & Virtual Tools Can Support Mental Health—And When to Choose a Therapist
In 2025, it’s not unusual to hear someone say they’ve “talked to a bot about their anxiety.” From students navigating college stress to parents managing emotional overwhelm, AI tools like Woebot, Replika, and ChatGPT have become go-to companions for emotional check-ins. A growing number of Americans—especially young people—turn to AI for guidance, support, and even companionship.
According to a recent survey from the Pew Research Center, over one-third of adults have used an AI tool to help manage their mental health, and the number is even higher among Gen Z and Millennials. As technology evolves, so does the conversation about mental health—and for many, AI has entered the chat.
But while these tools may offer relief, they're not a cure-all. At Phases Virginia, we’re often asked: “Is it okay that I’ve been using an AI chatbot instead of a therapist?” The answer isn’t always a simple yes or no. This blog explores the growing popularity of AI mental health tools, what they can (and can’t) do, and how to know when it’s time to see a licensed therapist.
What Can AI Chatbots Do for Mental Health?
Apps like Woebot, Wysa, and Youper use principles of Cognitive Behavioral Therapy (CBT) to offer real-time support. Users can engage in guided journaling, CBT-based conversations, and mood tracking—all without waiting for an appointment or leaving home.
Some early research shows promise. A 2022 study published in JMIR Mental Health found that Woebot users experienced significant reductions in depression and anxiety symptoms after just two weeks of use. Other apps have reported similar outcomes, especially for people managing mild symptoms or looking to supplement therapy.
Beyond symptom relief, these tools offer:
Accessibility: Available 24/7, even in underserved or rural areas
Affordability: Most AI apps are free or low-cost
Privacy: Users may feel less judged sharing with a non-human companion
Self-awareness: Mood tracking and CBT exercises can foster emotional insight
In short: AI tools can be a helpful first step in mental health care—or a useful companion between sessions.
The Risks: When Technology Falls Short
While convenient, AI mental health tools come with limitations. Unlike human therapists, AI chatbots:
Can’t pick up on tone, body language, or non-verbal cues
Aren’t trained to handle emergencies, crisis situations, or complex trauma
May offer cookie-cutter advice or reinforce harmful thought patterns
Aren’t bound by clinical ethics, even if they appear empathetic
A March 2025 study by Stanford University raised concern over the emotional reliance some users develop with AI bots, noting that daily engagement was associated with increased feelings of loneliness over time—particularly when users substituted real relationships with digital ones.
There have also been cases where bots gave inappropriate or misleading responses, especially when asked about self-harm or addiction. Without human oversight, these tools can miss key warning signs.
When to Choose a Therapist Instead
At Phases Virginia, we help clients determine whether tech-based support is enough—or if it’s time to work with a licensed professional. As a rule of thumb, consider seeing a therapist if:
You’re experiencing persistent symptoms of anxiety, depression, or hopelessness
You’re avoiding daily tasks or struggling with relationships
You’ve experienced a traumatic event or significant life change
You’re relying on AI tools more than people for emotional support
You’ve had thoughts of self-harm or suicide
Therapy provides something AI can’t: real human connection, nuanced emotional insight, and individualized support. Licensed therapists are trained to adapt to your needs, challenge harmful patterns, and guide you through healing with compassion and expertise.
And if you're already using a chatbot like Woebot or Wysa? Great—bring what you’ve learned into session. Many clients use these apps as supplements to therapy, sharing journal entries or emotional trends they’ve noticed.
How We Use This at Phases Virginia
Our team understands the realities of modern life—especially for young adults, parents, and student-athletes who are navigating stress, comparison, and constant digital noise. Rather than rejecting AI tools, we help clients use them strategically.
For example:
A college student might use a chatbot to track anxious thoughts between sessions
A parent might use a daily check-in app to stay grounded during bedtime chaos
A young adult might use a journaling app to reflect on communication struggles
We meet you where you are—whether that includes screen time or not.
A Few Quick Tips
Not sure how to make AI tools work for you? Try this:
✅ Stick to clinically-backed apps like Woebot, Wysa, and Youper—avoid platforms without peer-reviewed research or clear boundaries
✅ Limit emotional reliance—use chatbots as tools, not companions
✅ Use between sessions—not as replacements for therapy
✅ Set boundaries—avoid late-night doomscrolling or spiraling with AI prompts
✅ Monitor your mood—track how you feel after using the app
If something doesn’t feel right, reach out to a professional.
Local Support, Real People
At Phases Virginia, we offer online therapy for Virginia residents, with flexible scheduling and evidence-based care. If you’re navigating anxiety, burnout, or just feeling overwhelmed, we’re here to help.
Whether you’ve tried an AI app, a mindfulness journal, or nothing at all—it’s never too early (or too late) to get support. Let’s figure out what’s working, what’s not, and what the next right step is.
Ready to Talk?
Book a free consultation or first session today with a licensed mental health professional at Phases Virginia.
Visit phasesvirginia.com to learn more or contact us directly.