Using ChatGPT for Emotional Support: What Research Says
With technology deeply embedded in modern life, AI is now playing a growing role in emotional support.
AI’s ability to reframe difficulties, process emotions, and even provide motivation is making it an attractive option for those seeking clarity and relief. But as we explore the benefits of AI-driven emotional processing, an important question arises: Should AI replace human connection when it comes to sharing our struggles?
The answer is nuanced. While AI offers a unique and judgment-free space for reflection, human relationships thrive on vulnerability and shared experiences. There’s immense value in turning to others for support, yet research suggests that excessive venting or co-rumination can do more harm than good.
The Research
Emotional sharing is a fundamental aspect of human connection, yet not all forms of sharing are beneficial. Co-rumination, or excessive dwelling on problems with others, has been shown to increase stress and anxiety rather than provide relief (Byrd-Craven et al., 2008; Haggard et al., 2011; Rose, 2002). While discussing challenges with trusted individuals can be supportive, repeated focus on negativity can be counterproductive.
Structured self-reflection provides an alternative approach, allowing individuals to process emotions without placing emotional labor on others. Research on journaling and expressive writing highlights their effectiveness in helping individuals externalize thoughts and gain insights (Pennebaker, 1997). AI-powered tools like ChatGPT serve a similar function, providing a space for interactive journaling along with judgment-free guidance and personalized feedback to support emotional well-being.
For years, AI-driven mental health interventions have demonstrated effectiveness in reducing symptoms of anxiety and depression. Automated chatbots provide accessible, stigma-free support, making them particularly valuable for individuals hesitant to discuss their struggles in social settings (Fitzpatrick et al., 2017).
Additionally, AI can serve as a tool for cognitive offloading, helping people manage mental load and regulate emotions. By engaging with AI, users can externalize concerns in real time, reducing reliance on relationships to process every emotional hurdle (Risko & Gilbert, 2016). Thus, the integration of AI into our wellness efforts offers a novel and effective means of building both understanding and resilience.
Finding the Right Balance
The concern that AI could diminish relationships is valid. If people rely solely on AI for emotional support, it could have unintended downsides. However, when used thoughtfully, AI can serve as a complementary tool — helping individuals process their feelings before bringing them to others. This balance would help ensure that conversations with loved ones are constructive rather than stressful.
What’s more, AI also provides an alternative for those who may not have immediate access to a supportive network. Not everyone has someone to turn to, and AI fills the gap by offering a consistent, compassionate presence.
Final Thought
A world where everyone is expected to solve their problems alone and present a perfect facade is not the goal. The goal is to create an environment where people feel empowered to seek support in the way that best serves them — whether through human connection, AI, or ideally, a combination of both.
This is one of the exercises I use with my Hexis Coaching clients, guiding them to take clear, actionable steps toward becoming their best selves.