It can feel easier to type something into a chatbot than say it out loud. There is no appointment to arrange, and you can start with whatever is on your mind. If you have tried AI for support, you do not need to feel embarrassed about it.
But when you search for AI therapy, it helps to know what you are being offered. A chatbot, a digital self-help programme and an online appointment with a CBT therapist are different kinds of support.
What is AI therapy?
People often use the term to describe conversations with an AI chatbot about feelings, relationships or mental health. Some tools offer general conversation; others are designed around wellbeing exercises or particular treatment approaches. Their purpose, evidence and safeguards can differ considerably.
A convincing reply does not, by itself, tell you whether a tool is suitable for your needs. The MHRA’s guidance on mental health technologies recommends checking what a tool claims to do, who it is for, its evidence and how it uses your information.
Is an AI conversation the same as CBT?
A chatbot may describe a thought record or suggest a breathing exercise. CBT with a therapist also involves understanding your particular difficulties, agreeing what you want to change and reviewing what happens when you try something different.
The BABCP describes CBT as a collaborative therapy. We look at how thoughts, feelings, physical sensations and actions connect in your life. An exercise is useful when it fits that understanding, rather than simply sounding reassuring.
You might ask the same question several times because the first answer only settles the worry briefly. In therapy, we can explore what happens before and after that search for reassurance, and whether the pattern is helping you in the longer term.
What can AI support offer, and what are its limits?
You may find writing things down helpful, or use a tool to organise questions you want to bring to an appointment. That does not mean every response is accurate or appropriate. The BACP has raised concerns about safety and accountability in AI mental health support.
- Advice can miss context. A tool may not have enough information about your circumstances to judge what would help.
- Friendly wording is not a professional qualification. Check who is responsible for the service and what support is available if something goes wrong.
- Your information matters. Read the privacy information before sharing sensitive details, including how conversations are stored or used.
- Different products need different evidence. Findings about one carefully tested tool cannot establish that every chatbot provides effective therapy.
AI tools should not be relied on to assess immediate safety or replace urgent professional support. If you need help now, use the urgent support information.
What is different about online therapy with a person?
At Calm Breathing Therapies, your appointment is with me, Shavaiz Khan. I am a BABCP-accredited CBT therapist. We have time set aside to understand what has been happening, consider whether CBT fits your needs and agree a plan together.
You can tell me when an explanation does not fit, when an exercise feels too much or when something is difficult to put into words. We can adjust our work and review progress, rather than expecting you to make sense of a list of suggestions on your own.
I support a range of difficulties, with particular experience in anxiety, panic disorder, social anxiety and phobias. You can read about my approach and experience before deciding whether to get in touch.
Prefer to type? CBT by text is also with a therapist
If writing feels more comfortable, I offer CBT by text or SMS: a scheduled 50-minute appointment for £50, subject to suitability. These are written sessions with me, not automated replies or unlimited messaging.
Ordinary SMS has privacy limitations, which we discuss before starting. A video appointment may be more appropriate for some assessments or exercises. You can read how text-based CBT works to compare your options.
A first conversation, without pressure
You do not need to stop using a helpful tool to ask for human support. If worry, panic or another difficulty is affecting your day, we can talk about what you need and whether working together would suit you.
I offer online CBT for people aged 16 and over across the UK. A free 5–10 minute first call gives you space to ask questions. Standard video sessions are £70 for 50–60 minutes; all session options and fees are here.