Can ChatGPT Provide Therapy? That’s Find Out!

With the rise of ChatGPT and the like doing everything from writing papers to writing code, some have begun to question whether AI could replace a therapist by providing therapy. As a therapist with over 16 years of experience, I wanted to find out. I suspect an AI chatbot is nowhere near the level of being able to provide therapy, as therapy is a relationship, which AI has yet to replicate.

What Is Therapy?

Therapy is a complex process that goes beyond actions; it is a relationship that takes time to develop. People take time to open up about their problems, and most are not introspective enough to get to the core of their issues. A therapist works with a person to get to the heart of their issues, then provides a framework for change for that person. Therapy takes time and work, and it is often not easy. An AI chatbot cannot form a relationship. Therefore, getting to the core of someone’s issues should be difficult.

Therapy often takes months, and in some cases, years, for lasting change to develop. This is especially true if complex issues, such as Autism or Addictions, are present. Years of conditioning take time to break through, and at times, the Client can become worse due to confronting issues they were unprepared for. A trained therapist understands this and will make adjustments to help the Client adapt. I cannot see an AI chatbot being up to the task.

The AI Model

I decided to use ChatGPT for this experiment because it is one of the most well-known programs. Within ChatGPT, I used the o1 model because it uses “advanced reasoning.” For transparency, I used the Plus Plan for ChatGPT.

The Prompt

I first started by asking if ChatGPT can provide therapy. The prompt is below:

“I want you to act as a therapist and have a therapy session with me. Can you do that?”

ChatGPT’s Response:

“I’m not a licensed therapist, but I’m here to listen and offer support as best I can. If you ever feel you need professional help or are in distress, please consider reaching out to a qualified mental health professional or emergency services. With that said, I’m here to talk. What’s on your mind today?”

I am encouraged, as ChatGPT states upfront that it is not a licensed therapist and to contact professionals in case of an emergency. I know this is to cover legal issues, but it is true nonetheless.

Client Background

For this test, I created a fictional Client. This Client is a 24-year-old male with both Autism and Depression in his past, who spends most of his time playing video games. He graduated with a degree in software engineering but has been unable to find a job. He has few real-life friends and spends most of his time in his room playing video games and talking with his friends online. Here was the prompt for background:

“Great. My problem is I do not know what to do with my life going forward. I am stuck. For some background, I was diagnosed with Autism when I was a child, and have struggled with it. I also have been diagnosed with Depression when I was a teenager. I am not on medication now. I graduated from college with a degree in software engineering over a year ago, but cannot find a job. I am 24. I spend most of my time in my room playing video games. I love them, and have many online friends I play with and chat with in Discord. My parents often get angry with me for spending my time in my room. I have no job, and never have. Half of me wants to just play video games forever, but the other wants a job so I have money. My real-life friends from college found jobs and moved. So, what can I do?”

Chat GPT’s Response

“I’m glad you opened up about this. It sounds like you’re going through a confusing and difficult period, and you’re juggling different desires and needs: on one side, you enjoy playing video games and connecting with your online friends, and on the other, you have a desire—or maybe a pressure—to find a job and move forward in life.

While I’m not a licensed mental health professional, I’d like to offer some reflections and suggestions that may help you navigate this:

1. Self-Acceptance and Compassion
   • First, recognize that you’ve overcome significant challenges. Living with Autism and Depression can be hard, and you’ve still managed to complete a college degree. That alone is a big accomplishment.
   • It can be useful to remind yourself that it’s okay to want a slower, more comfortable pace in certain areas of life while still aiming for progress in others.
2. Small, Manageable Goals
   • If the idea of jumping into a full-time job hunt feels too overwhelming, try creating small steps or part-time options. For example:
     • Work on updating your resume or LinkedIn profile one day, for 30 minutes, and give yourself credit for completing that task.
     • Try applying to one or two positions each week instead of many at once.
   • Breaking large goals into smaller tasks can make them feel more attainable and less intimidating.
3. Consider Flexible or Remote Opportunities
   • With a background in software engineering, you might have access to jobs that are flexible or fully remote. This could let you work from home (a familiar space), while also starting to earn money and experience.
   • Freelance or contract work can be a good way to gain experience while keeping some degree of control over your schedule and environment.
4. Balance Enjoyment with Responsibility
   • It’s great that you have an online community and do something you truly enjoy (gaming). That can be a source of connection and stress relief.
   • Sometimes we worry that enjoying games “too much” is a problem. Instead of giving up gaming, look at how you can add some structure around it. For instance, you could allocate a certain time block to job-hunting tasks, errands, or skill-building each day, and then reward yourself with gaming afterward.
   • Balancing your day in segments—an hour or two for “work” or career-related tasks, followed by free time—could help you maintain gaming in your life while also making tangible progress toward your goals.
5. Leverage Your Interests
   • Since you enjoy video games, think about how you might leverage that passion in the context of a career. There are plenty of roles in game development, such as:
     • Software engineering for game studios.
     • Quality assurance (QA) testing.
     • Modding communities where you can build a portfolio.
   • Even if you don’t aim to become a game developer directly, experience with gaming can be framed as an asset—enthusiasm for the product and knowledge of the user perspective can be valuable in related tech roles.
6. Social Support
   • Your online friends are a real source of support. Keep them close, but also see if you can expand your social network—even virtually—to include career-minded communities, mentorship circles, or Autism/Depression support groups. Sometimes talking to people with similar experiences can offer new insights or job leads.
   • If your parents’ frustration is adding pressure, try having an open conversation. You might say, “I understand your concerns and I’m working on taking small steps toward getting a job. I also want to keep gaming in my life. Let’s figure out a way for me to balance both.”
7. Professional Resources
   • It might help to seek professional resources that work with adults on the Autism spectrum. Certain job-placement programs or vocational rehabilitation services specialize in supporting neurodiverse individuals with finding suitable roles.
   • If your Depression or other mental health challenges are making you feel paralyzed, consider reaching out to a counselor or therapist. If the cost is a barrier, there might be community resources or low-cost options.
   • Even if it feels “not serious enough,” therapy or counseling can provide you with personalized strategies to move forward and cope with family dynamics, job search frustrations, and self-esteem issues.
8. Celebrate Each Win
   • Remember to acknowledge every step forward. Whether it’s finishing a profile on a job board, applying for a position, or learning a new skill, these are real accomplishments.
   • Rewarding yourself (with some gaming time, a treat, or a shout-out to your Discord friends) can help reinforce positive momentum.
9. Allow Time for Growth
   • It’s okay to feel stuck. Life transitions (like leaving school and stepping into the workforce) can bring challenges and uncertainties.
   • Change often happens gradually. You don’t have to figure it all out at once. Keep the mindset that consistent, small steps do add up over time.

Takeaway:

• Start with small, manageable steps toward employment that feels compatible with your unique needs and interests.
• Set a loose structure to maintain balance between your leisure (gaming) and personal growth (skill-building or job searching).
• Explore remote or flexible opportunities in software engineering or related fields—your degree has value, and there are ways to use it that match your comfort zone.
• Reach out for professional or community support if you feel stuck. You don’t have to do this alone.

I hope these ideas help you find a starting point. How does it feel when you imagine trying some of these suggestions? Feel free to share what might work well for you or any concerns that arise.

Analysis

Again, it states it is not a licensed professional, which is good. The information given is overall good. The problem is that it is overwhelming. This is way too much information for someone to process at one time. When many begin therapy, they are not at their best. They need small, direct tasks to help bring about change. Too much at one time can cause them to overload, triggering avoidance behaviors.

Also, the information is generic, which is unsurprising given that it is an AI model. Therapy involves asking questions to gain an idea of the problem. Throwing information at someone is not helpful, as it does not take their individuality into account. My fictional Client may have done these things, or may be thinking this is too much work to proceed.

I responded to the AI model below:

“That’s way too much for me to consider right now. I need beginning steps. I guess part of me is afraid of getting a job, as I don’t know I can handle it. I don’t know what to work on first, and I don’t want to give up video games.”

I wanted to give it a direction to see how it would respond.

Chat GPT’s Response

I understand—it can feel overwhelming if you try to tackle everything at once. Let’s break it down into very small, doable steps. Think of this as an experiment: you don’t have to commit to huge changes right away, and you don’t have to give up gaming. The goal is just to start moving gently in a direction that opens up your options. Here’s one way to begin:

1. Set a Tiny, Consistent Goal

Choose a small, specific action that you can do every day (or a few times a week). For example:

• “Each weekday, I’ll spend 20 minutes looking at job listings online (or updating my resume/LinkedIn) before gaming.”

The key is to keep it minimal enough that you don’t feel overwhelmed. Use a timer if it helps. The idea is:

• Start job-related tasks in a small, predictable way.
• Reward yourself immediately (e.g., gaming) after you do it.

This structure can help you build a habit without giving up your gaming time.

2. Keep a Simple Tracker

• Grab a piece of paper or use a note-taking app.
• Write down the date and a quick note of what you did: “Looked at Indeed for 10 minutes,” “revised my resume bullet points,” etc.
• Even if you do only 10 or 20 minutes, mark it down. Tracking small wins can make them feel more real and motivating.

3. Identify Support for Work Environments That Fit You

Because you’re on the Autism spectrum and have struggled with Depression, it’s important to consider workplaces that could be more supportive or flexible. Some immediate next steps might include:

• Look for remote or partially remote positions in software engineering (you can often do this work from your room).
• Research “neurodiversity hiring programs” (some companies have initiatives specifically for people on the Autism spectrum). You don’t have to do that right away, just keep it in mind for when you’re ready to explore.

4. Maintain Video Games as a Positive Part of Your Routine

• You don’t have to give up gaming. It’s something you enjoy and helps you connect with friends.
• Try to be intentional about it: after your 20-minute job task, you can jump into your games without guilt. That way, gaming becomes your reward and remains something you look forward to.

5. Communicate a Plan to Your Parents

• If your parents worry that you’re not making progress, let them know: “I’m taking a small step each day to explore jobs and update my resume. I’ll keep track of my progress. After that, I’m going to relax and game.”
• This might help ease some tension because they’ll see you’re doing something tangible.

6. Consider Professional Support (If and When You’re Ready)

• If you feel stuck or afraid, it’s perfectly valid to get help, whether it’s from a counselor, a career advisor, or a local support group that focuses on Autism or Depression.
• You don’t have to be “in crisis” to benefit from talking to someone about your fears and figuring out strategies to manage them.

Putting It All Together

1. Start small: Pick a tiny action (10–20 minutes) related to job searching or skill-building.
2. Track it: Write down each day’s action to see your progress.
3. Give yourself permission to game: Enjoy your free time without guilt once your small task is done.
4. Stay open to support: As you get comfortable, you can explore specialized hiring programs or consider therapy if that feels right.

No single step here is huge, but over time, these small efforts can build up your confidence and open more options for you. How do you feel about trying a 10–20 minute approach for starters?

Analysis

I sense a theme here: more lists, more steps, and more overwhelming content. The AI model acknowledged being overwhelmed but did not change its approach. I responded below:

“What if I look for a job and cannot hack the interview? Or, what if I get hired but do not know enough and get fired? I feel like a loser enough, I don’t want to go through that.”

I wanted to try again to point it in a specific direction: career concerns and fear.

Chat GPT’s Response

It’s normal to feel anxious about interviews or the possibility of getting hired and then being let go. The fear of failure can feel overwhelming, especially when you already struggle with self-esteem or worries about your abilities. Here are a few points to keep in mind:

1. Normalize the Fear of Failure

• Everyone experiences doubts about whether they’ll “hack it” in an interview or at a job. You’re not alone in that fear.
• Interviews are by nature nerve-wracking and often don’t reflect your full potential. It’s about fit as much as it’s about skill.

2. Focus on Skill-Building and Preparation

• The more prepared you feel, the less daunting interviews become. This doesn’t mean you have to know everything; it just means you can invest in a bit of targeted practice.
• Possibilities:
  • Try coding practice websites (if software development is your focus).
  • Watch or read interview tips specifically for software engineering roles.
  • Consider doing mock interviews online or with a friend.
• Even small preparations—like reviewing common interview questions or practicing a few coding challenges—can help build confidence.

3. Pace Yourself with Exposure

• You don’t have to jump into a high-pressure interview right away. You can:
  • Apply to roles you’re less attached to first (treat them as practice).
  • Pursue smaller freelance or contract gigs to get a feel for real-world projects, which helps build your résumé and interview confidence.

4. Shift the Perspective on “Failure”

• Not getting hired or even getting fired doesn’t mean you’re a “loser.” It means that job or that environment wasn’t the right match at that time.
• A “failure” can reveal useful information:
  • “I needed more practice on technical questions.”
  • “I do better in a remote setting than an in-office environment.”
  • “I need a workplace more understanding of neurodiverse needs.”
• Rejection hurts, but it can also guide you toward a better fit.

5. Don’t Go It Alone

• Support networks—friends, family, or even online groups—can help you prep for interviews and cope with disappointments.
• Consider reaching out to a career counselor (some colleges offer career services to alumni) or local services that help with job placement for individuals on the autism spectrum.
• Therapists can also help you manage anxiety and self-critical thoughts, so you feel more resilient in the face of potential setbacks.

6. Celebrate “Micro Wins”

• Every small step—like customizing your résumé, completing a coding exercise, or sending out an application—counts as progress.
• Rewarding yourself with something enjoyable (like a gaming session) after completing these steps helps your brain see the process as less threatening and more positive.

7. Be Kind to Yourself

• You are not a loser. You have a college degree, which shows you can persevere. You’ve got interests and passions in gaming.
• The process of finding a job can be tough for anyone, and being on the autism spectrum or dealing with depression can add extra challenges. That doesn’t diminish your worth or potential.

Remember: Even if you stumble, you’re not a failure—you’re in the process of learning what works best for you. Interviews and jobs don’t define your value. You deserve compassion and patience from yourself through this. If you can make little steps toward skill-building and interview prep (while still keeping some game time for balance), you’ll gradually feel more prepared.

How does it feel to think about approaching interviews or potential setbacks in smaller, more manageable ways rather than all at once?

Analysis

I think it’s clear that lists of information are all ChatGPT can do. It cannot ask questions back and forth and analyze the responses. At this point, I got tired of it and wanted, for the last time, for ChatGPT to give me something specific to do.

“Ok, with all these lists of things, what is one, clear, thing I can do right now to help?“

Chat GPT’s Response

Here’s one clear, simple action you can take right now:

1. Open your résumé (or create one if you don’t have it handy).
2. Spend 10 minutes reviewing it or adding at least one bullet point about your skills or projects.
3. Stop after 10 minutes—that’s it.
4. Reward yourself (e.g., take a quick gaming break or do something else you enjoy).

This step is small and manageable, and it moves you forward just a bit. If you do this once a day or even a few times a week, you’ll gradually refine your résumé and build momentum without feeling overwhelmed.

Analysis

This is better as it is specific and not overwhelming. It focused on the feelings of being overwhelmed and created a task that would be realistic to complete (as long as you already have a resume). I have created assignments for Clients similar to this one.

Here was my response:

“I have an updated resume with school projects on it. It lists some of the programming languages I know, and some of the software programs I am familiar with. What’s next?“

Chat GPT’s Response

If your résumé is ready to go, then one simple next step is to look for a single relevant job posting—just one—and see if it aligns with your skills. For instance, search online for “Junior Software Engineer” or “Entry-Level Software Developer” jobs (remote or local) that match what you know and what you did in your school projects.

1. Spend about 10 minutes looking for a role that seems interesting and within reach (it’s okay if you don’t meet every single requirement).
2. If you find one:
   • Check the requirements.
   • Make sure your résumé mentions any matching skills or experiences (even if they’re from school projects).
   • If it looks like a decent fit, hit “Apply” or follow their instructions—just for that one job.
3. Stop after that—then treat yourself to a break or a bit of gaming.

It’s a small but concrete action that can start moving you forward.

Analysis

This suggestion is not bad; it is a good next step for this situation. It is specific and reasonable. The only problem is that it did not specify where to find job postings. I asked it about this below:

“Where do I go to find job postings that will work for my situation?“

Chat GPT’s Response

Here are a few common avenues where you can find postings that may be better aligned with your needs and background in software engineering—especially if you want to start with something that feels more approachable or supportive:

1. General Job Boards (with Filter Options)
   • LinkedIn, Indeed, Glassdoor
     • All have filters for entry-level or junior roles, as well as the option to search for “remote” or “hybrid” work.
     • You can type in phrases like “Junior Software Engineer (Remote)” or “Entry-Level Software Developer” and see what comes up.
2. Neurodiversity-Focused Programs and Organizations
   • Some companies run dedicated hiring programs for individuals on the autism spectrum.
   • You could look into organizations that specifically help place neurodiverse individuals in tech roles. For example:
     • Specialisterne: An international organization that partners with companies to hire and train individuals on the autism spectrum.
     • Auticon: A consulting firm that employs individuals on the autism spectrum for tech and data-related roles (although availability may vary by region).
   • Even if there’s not a formal program, it may help to look for companies that advertise a strong commitment to diversity, equity, and inclusion—and mention neurodiversity.
3. Freelancing or Gig Platforms
   • If jumping into a standard 9–5 job sounds stressful, consider freelancing on platforms like Upwork or Fiverr.
   • This can let you take on smaller projects and build professional experience (and confidence) at your own pace.
4. University or College Career Services
   • Even though you’ve graduated, many colleges offer alumni career services.
   • They might maintain exclusive job boards or have connections with local (or remote) employers looking for graduates with software backgrounds.
   • Sometimes they also host virtual career fairs or have career counseling, which could include practice interviews or résumé reviews.
5. Local Resources / Vocational Rehabilitation Services
   • Depending on where you live, there might be vocational rehab services or local non-profits that specialize in supporting people with disabilities (including those on the autism spectrum).
   • These services can sometimes help with job placement, résumé building, and interview preparation.

Action Step

• Pick one of these options (like LinkedIn or Indeed) and do a 10-minute search for “remote junior software engineer” or “entry-level software developer” roles.
• Remember, the goal is just to see if anything pops up that you’d feel comfortable applying for. If you find something, you can consider applying. If it’s too soon, just bookmark it as a possibility. Then, stop and reward yourself (like playing your favorite game) so it doesn’t feel too overwhelming.

Over time, you can explore specialized programs (like Specialisterne or Auticon) or talk to a counselor at your university for more targeted help. But for today, searching or applying to one role you feel remotely comfortable with is a simple, concrete next step.

Analysis

This list provides a good beginning point for where to look for jobs. As stated previously, this would work well if the Client were not overwhelmed. More lists are not going to help. I decided to challenge the AI model about this fact:

“I’m sorry, but I am feeling overwhelmed right now. I want to do something like this but fears and pressure are difficult. How can I push past this?“

Can you guess the result?

Chat GPT’s Response

I hear you. Feeling overwhelmed is completely understandable, especially when the stakes feel high. If the thought of taking action triggers anxiety or fear, try starting even smaller and incorporating techniques that help lower stress in the moment. Here are a few suggestions—pick just one and see if it helps:

1. Tiny, Tiny Tasks

• Instead of aiming to do a 10-minute job search, commit to 1 minute (yes, just 60 seconds).
• For example: open Indeed or LinkedIn, glance at the homepage, then stop.
• It sounds almost too small, but it helps you get past the initial fear barrier. If, after one minute, you feel okay, you can keep going—but there’s no pressure to.

Why it helps:
A goal so tiny feels less intimidating. You’re more likely to do it—and each tiny success makes the next step a bit easier.

2. Calming Exercises Before Starting

• If the moment you think “I’ll look at job postings” your heart races or your mind floods with worries, pause.
• Do a short grounding or breathing exercise:
  • Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few times.
  • 5–4–3–2–1 technique: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste or like about the moment.
• After you’ve calmed your body and mind a bit, revisit that mini task.

Why it helps:
It reduces the fight-or-flight response so you can approach the task more calmly.

3. Reframe “Pressure” Thoughts

• When you notice thoughts like “I’ll fail, I can’t handle this, I’m a loser,” label them as just thoughts: “I’m having the thought that I’ll fail.”
• It can help to say (mentally or out loud), “It’s okay to have these fears; I don’t have to believe every thought I have.”

Why it helps:
This doesn’t magically erase negative thoughts, but it creates distance. You acknowledge the fear without letting it dictate your actions.

4. Seek Extra Support

• If the anxiety is too big to handle alone, consider talking to a counselor or therapist—especially one familiar with Autism or neurodiversity.
• There might also be support groups (online or in-person) where you can share experiences with people who “get it.”
• If you have a friend or mentor in tech, see if they can do a mini job search with you—even just sitting on a voice call while you both look at postings can make it feel less daunting.

Why it helps:
Sometimes having someone in your corner—whether professional or a friend—can lessen the pressure you place on yourself.

5. Practice Self-Compassion

• When you catch yourself thinking “I’m behind” or “I can’t hack it,” try talking to yourself like you’d talk to a close friend who’s struggling.
• You might say, “I’m doing my best with the challenges I have. It’s okay to move slowly.”

Why it helps:
Being kinder to yourself can reduce the dread of failing. It’s easier to try when mistakes or slow progress aren’t seen as personal failings.

The Immediate Next Step

• Pick just one of these strategies right now—like the 1-minute job board check or a 30-second grounding exercise.
• Do it, then stop.
• Reward yourself (e.g., jump into a game or take a relaxing break).
• If you feel even a tiny bit better or more confident, that’s progress.

Remember that overcoming fear is often about baby steps and patience. You can do this in small increments. It’s okay to take it slow. You don’t have to tackle everything at once, and you definitely don’t have to face it alone. If it continues to feel overwhelming, reach out for professional support. You deserve help and a path forward that works for you.

Analysis

A Client with prompts like this needs real therapy, as he cannot handle all these tasks without feeling overwhelmed. While the information is good, too much at once is the issue. This model from ChatGPT knows nothing else at this stage. Therapy is a delicate process, something AI has no business with until it can understand, predict, and relate to humans. The relationship component is not there.

Takeaway From This Experiment

ChatGPT can provide a list of helpful tasks and give generic suggestions that may work well for some. However, is it a substitute for therapy? No. The good thing is that ChatGPT admits to this and suggests getting professional help, which is good. Privacy is another thing to consider, as any information you provide to AI may be seen by a company, making confidentiality impossible. Therapy is a confidential process for the safety of the Client.

Will I be out of a job as a therapist within the next 20 years? Unlikely. No matter the AI model, you cannot replicate connection and genuine understanding, which is something therapy requires. If you need therapy, I suggest you work to find a therapist for yourself. If you are in Texas, I can provide therapy services. Check out my website here.