How to use AI tools safely for personal growth

Many people are exploring their thoughts and feelings by using Artificial Intelligence (AI) tools – like chatbots you might come across online (such as Gemini, ChatGPT, Claude etc.) – to help prompt their thinking. 

I think it helps to think of AI as a tool or a resource, perhaps like a guided journal or a way to bounce ideas around for your own personal reflection. However, it's crucial to remember that it absolutely cannot replace professional mental health support or advice from qualified individuals.

Some really important points before you start:

• AI is not a substitute for professional help: These tools don't understand things like humans do. They lack real empathy, life experience and the clinical judgement of trained professionals. They cannot provide therapy, diagnosis or manage crises. If you are in crisis or feel unsafe, please reach out for proper support. In the UK, you can call NHS 111 (and choose the mental health option), call Samaritans free on 116 123, text SHOUT to 85258, or visit your local A&E department in an emergency.
• Keep your details private: It's safest to assume that conversations with these general AI tools are not private. Please avoid sharing very sensitive personal information, full names, addresses, specific details about traumatic events or anything that could easily identify you or anyone else. Try to keep your explorations fairly general.
• AI isn't perfect: AI responses can sometimes be a bit generic, repetitive, inaccurate or just not very helpful. They work by spotting patterns in information, not through real understanding.
• Consider seeking support: If exploring these topics brings up difficult feelings or you find yourself struggling, please consider reaching out to a qualified mental health professional, your GP or a trusted support organisation. AI cannot provide the support needed for significant distress.
• You're the expert on you: Don't take AI suggestions as definite facts or advice. Use them as a starting point for your own thinking. Does what it says ring true for you? Does it feel helpful? Trust your own judgement.

How AI can be useful for personal reflection

• Prompting self-reflection: Helping you think about your feelings, values or recent experiences.
• Brainstorming ideas: Thinking up different ways to cope or approach a personal challenge.
• Thinking through skills: Mulling over different ways to communicate or manage difficult thoughts.
• Getting simple explanations: Briefly explaining concepts related to mental well-being (though always best to check important information from reliable sources).

Getting started: Some example prompts to try

These are some idea based on my training and experience – feel free to change them or come up with your own!

For self-reflection and awareness

• Could you help me think about my week? What's one moment I felt proud of, and why?
• What are some of my main values? How did I act in line with them (or not) this week?" (You can tell the AI about things you did).
• Help me unpack my feelings about (general situation, e.g. an upcoming work deadline, a recent awkward chat).
• What different emotions might be involved?
• What's one thing I've learnt about myself lately?

For understanding your thoughts

• "I'm having the thought: (your general negative thought, e.g. 'I'll mess this up'). Can we look at this? What makes me think this? What goes against it? Is there a more balanced view?"
• Can you help me rephrase this thought? What's another way of seeing it?
• I sometimes notice I have thinking habits like (e.g. 'jumping to conclusions' or 'being very self-critical'). Could you explain that kind of pattern?

For coping strategies and skill-building

• I'm feeling (emotion, e.g. 'a bit stressed' or 'wound up'). Can you suggest three simple grounding techniques I could try right now?
• Could you describe a simple breathing exercise I could do for a few minutes?
• Help me brainstorm some healthy ways to cope when things feel overwhelming.
• I need to ask for (general need, e.g. 'some help with a task'). How could I phrase this clearly and respectfully?

For goal setting and motivation

• Can you help me break down my goal of (your goal, e.g. 'getting more organised') into smaller, more manageable steps?
• I feel a bit stuck trying to do (task). Can you help me think about what might be getting in the way?
• Let's imagine I reach my goal of (goal). What might that look and feel like?

For learning about mental well-being concepts

• Can you explain (content, e.g. 'mindfulness' or 'self-compassion') in simple terms?
• What are some common ways people experience (issue, e.g. 'stress' or 'feeling low')? Remember -  this is just general information, not a diagnosis. 

Tips for chatting with AI:

• Be clear (but safe): Give it enough context, but remember the privacy points! General descriptions are often better than specific details.
• Ask more questions: If a response isn't clear or you want more, ask! "Can you explain that differently?" or "Tell me a bit more about..."
• Guide it (if you like): You could start with things like "Act as a supportive guide..." or "Help me brainstorm some ideas..."
• Treat it like a journal: Think of the AI's responses as prompts to get your own thoughts flowing onto the page (or screen).

Trying out AI prompts can be an interesting experiment for personal reflection, but it's just one possible tool and has significant limitations. It's not a substitute for human connection or professional support. If exploring these topics feels difficult or raises concerns, please consider seeking support from appropriate resources like your GP, a mental health professional or a recognised helpline. Use these tools responsibly and prioritise your well-being.