This article is part of NewForTech’s AI Week 2025. We’ll cover the basics of AI and show you how to get the most out of ChatGPT, Gemini or Claude, as well as detailed features, news and key talking points in the AI world.
We all love the idea of taking care of our mental health. Keep a journal, follow a meditation routine and schedule therapy sessions when we need them. The reality is generally less refined. Life gets busy, bad habits creep in and good intentions fall to the bottom of the to-do list. This is where AI tools will play an interesting role.
They are not a substitute for professional help, but they can be a useful support system. Think of them as scaffolding that provides stability when things feel unstable. Whether it’s a chatbot that helps you think about your day, an app that suggests breathing exercises, or a tool that turns your chaotic thoughts into something you can act on, AI is giving people new ways to take care of themselves.
Diary without blank page
Journaling is one of those habits that seems easy, but often fails in practice. You sit down with a notebook or an app, look at the page and think: What should I write? ChatGPT can intervene by acting as a soft prompt engine.
A simple ChatGPT session can encourage you with questions. “What went well today?” “What challenged you?” “What are you thankful for?” It feels less like a task and more like a conversation. When I tried this approach, I found that I wrote more honestly because I wasn’t trying to come up with a structure. ChatGPT gave it to me.
Over time, it becomes a habit. Instead of skipping over the journal because you don’t know where to start, you can open ChatGPT, respond to prompts, and write down your thoughts. This simple consistency often makes a difference.
Develop wellness routines
Sticking to a routine is one of the hardest parts of self-care. We know that meditation, exercise and reading before bed are things that help, but it’s also the first thing we should do when life gets stressful. ChatGPT can help you as a personal trainer.
You can set it to remind you to meditate at the same time every day, or you can suggest short workouts that you can do at home without any equipment. I asked for “five minute breathing exercises I can do at my desk” and received a series of techniques, including step-by-step instructions. It’s not revolutionary, but it makes the practice accessible.
The key here is responsibility. AI never gets tired of reminding you and doesn’t judge if you miss a day. It just puts you back on track.
Therapeutic support, not a replacement.
There is a lot of buzz around ChatGPT as a form of therapy. The truth is that no chatbot can replace a qualified professional, but that doesn’t mean it’s useless. When used responsibly, ChatGPT can help you in your daily life by helping you manage minor tensions before they escalate.
I often use ChatGPT as a springboard to simplify situations. Recently I wrote about a stressful work scenario and the bot asked me questions that brought me to a calmer perspective. It wasn’t therapy in the formal sense, but it was like someone reminding me to breathe and look at the situation differently. However, it’s definitely worth noting that ChatGPT usually agrees with you, which isn’t always helpful in difficult situations.
ChatGPT can be especially useful between sessions if you are already seeing a therapist. Instead of bottling things up for a week, you can release them right away and approach the session with more clarity.
Self-diagnosis: a double-edged sword
One of the most controversial areas in ChatGPT is self-diagnosis. Search engines already encourage people to Google possible symptoms, and artificial intelligence makes this process even easier. You can request an analysis of possible health problems with explanations and suggestions for next steps.
When used sparingly, it can be a tonic. For example, when I had recurring stomach problems, I asked ChatGPT about possible causes. She discussed everything from diet to stress to irritable bowel syndrome and reminded me to see a doctor. This allowed me to use the language during my meeting and feel better prepared.
But there is also a risk. AI is not infallible and can create a false sense of security or unnecessary panic. If you use this as a first step rather than a final answer, it will be helpful. If you use it to avoid medical treatment, it is dangerous.
The best balance is to treat ChatGPT as a search assistant. It can gather information, explain things in plain English and prepare you for a conversation with a professional. It cannot and should not replace this professional.
Follow your mood
This article was originally published as part of ChatGPT Basics Guidenow available in. ChatGPT Basics Guide is packed with great tips and advice from experts, covering everything you need to know about the world’s most popular AI, from the basics to some of the latest features.
Another subtle but powerful use of ChatGPT is sentiment monitoring. Instead of manually recording how you feel, AI can analyze your diary entries, messages or even the tone of your voice to identify patterns. Over time, you can determine whether certain days, activities, or habits are associated with mood swings.
For example, I noticed in my journal entries where I mentioned that late-night screen time was often associated with lower mood scores. This connection helped me refine the role of fate before I went to bed. Without the AI analyzing the data, I might not have noticed the connection (let’s face it, I know the connection, but I’m not stopping anytime soon).
Promote awareness
Mindfulness is one of those buzzwords that gets thrown around a lot, but it basically means paying attention to the present moment. ChatGPT can help you lead short meditation or reflection sessions.
Request a five-minute body scan or a quick gratitude exercise and you’ll be given a script to follow. It’s an easy way to integrate mindfulness into a busy day, without having to take long shifts or expensive classes.
The balustrades you need
As useful as ChatGPT can be, there are guardrails to follow. First: integrity. You often share sensitive thoughts or health information and therefore need to assess how this information is stored and used.
Second: precision. Sometimes AI can give safe answers that are simply wrong. Always check health advice with a professional source.
Third: addiction. It’s easy to trust a chatbot too much. The goal should be to use AI as a tool to promote healthy habits, not as a crutch that replaces human contact.
Why ChatGPT works as a plugin
ChatGPT’s biggest value in this area is camaraderie. It gives you a low-pressure outlet for your thoughts, lets you know when you need structure, and helps you establish sustainable routines. It does not replace human relationships or professional care, but fills a void.
When I use AI for journaling or mindfulness, I don’t feel like I’m outsourcing my self-care. I feel like I have a supportive presence that keeps me accountable. It makes it easier to keep going, even on days when motivation is low.
Wellness doesn’t mean doing everything perfectly. It’s about having the right tools to help you when life gets chaotic. AI fits into this toolbox by making self-care more accessible and less overwhelming.
It can prompt you to journal, remind you to breathe, help you recognize your mood, and prepare you for conversations with professionals. The responsibility is still yours, but the framework is there.
If you think of ChatGPT as a companion rather than a drug, you’ll find that it can really make a difference. And sometimes that gentle nudge to think or breathe is just what you need.