10 September 2025

Can AI Tools Like ChatGPT Support CBT Therapy?

Cognitive Behavioural Therapy (CBT) is one of the most widely used approaches in mental health. It helps people notice unhelpful thoughts, challenge them, and practice new behaviours. But what happens between therapy sessions, when you don’t have your therapist there to guide you?

This is where some people are turning to Artificial Intelligence (AI) tools like ChatGPT. While AI can’t replace therapy, it can sometimes support CBT practice in everyday life. Let’s explore some examples for depression, anxiety, and ADHD.

How AI Can Support CBT Skills

Depression: Noticing & Challenging Thoughts

In CBT, clients often practice identifying negative thoughts and replacing them with more balanced ones.

Example with AI: You might type, “I keep thinking I’m a failure. Can you help me reframe this?” ChatGPT can suggest alternative thoughts like, “I didn’t meet my goal today, but that doesn’t erase the effort I put in.”
Why this helps: It keeps you practicing thought-challenging outside of sessions, which is key for progress.

Anxiety: Exposure & Coping Tools

CBT for anxiety often involves exposure (gradually facing fears) and learning calming strategies.

Example with AI: Before a social event, you could ask, “Help me write down coping statements for when I feel nervous meeting new people.” AI might generate lines like, “It’s normal to feel anxious — I can still join the conversation even with the nerves.” You could also ask Chat GPT to help you break down your graded exposure hierarchy into manageable steps.
Why this helps: It supports planning and reduces avoidance, which is central to anxiety treatment.

ADHD: Behavioural Activation & Planning

CBT for ADHD often focuses on breaking tasks into steps, using reminders, and reducing procrastination.

Example with AI: You might say, “I have an assignment due. Can you break it into small steps and help me schedule them?” ChatGPT could map out a step-by-step plan with reminders to review.
Why this helps: It builds structure and helps turn intention into action, supporting executive functioning.

⚠️ When AI Can’t Help

While AI is a handy tool for practising CBT skills, there are important limits:

Crisis support: AI cannot keep you safe in an emergency. If you’re feeling unsafe, call 000 in Australia or Lifeline 13 11 14.
Personalisation: AI doesn’t know your history, triggers, or deeper patterns the way a therapist does.
Trauma processing: AI can’t safely guide you through painful memories or complex emotions.
Therapeutic relationship: A chatbot can give suggestions, but it can’t offer empathy, connection, or accountability like your therapist can.

Final Thoughts

AI tools like ChatGPT can act as a practice partner for CBT skills — offering reframes for negative thoughts, coping statements for anxious situations, and practical plans for ADHD. Think of it as a coach you can check in with between sessions.

But remember: AI is a complement, not a replacement for therapy.