ChatGPT as a Mental Health Tool: Prompts for Self-Exploration, Emotional Processing & Coping

Jena Plummer
Jun 22
3 min read

(From a Neurodivergent-Affirming Therapist in Greensboro, NC)

Sometimes you just need to talk something out—to explore a thought, name a feeling, or work through a moment of overwhelm. But not everyone has a therapist on call. And even if you're in therapy, there are times between sessions when you need support, structure, or just space to verbally process in a way that feels safe and judgment-free.

That’s where tools like ChatGPT can be incredibly helpful.

For many neurodivergent adults, having a place to process thoughts out loud (or in writing) can be a huge relief—especially when masking, anxiety, or rejection sensitivity makes reaching out to others feel exhausting. AI can provide a predictable, nonjudgmental space to sort through things and practice reflection in real time.

We understand that the use of AI in mental health raises important ethical concerns, and this tool should never replace professional therapy. But at Little Seed Counseling, we view AI as a a way to bridge the gap when support is needed but not accessible. Whether you’re navigating ADHD, Autism, anxiety, trauma, or identity exploration, these prompts are designed to give you a starting place for curiosity and self-understanding.

They are especially helpful if you:

✔️ Feel things deeply but have a hard time naming them

✔️ Want help organizing your thoughts without judgment

✔️ Need accessible ways to stay regulated between sessions

✔️ Are looking for affirming tools that reflect your neurodivergent experience

Before we share the prompts, we want you to know that we aren't threatened by the use of AI. In fact, when my clients reach out and tell me they are utilizing it, it opens a door to talk about how to do so in a helpful way. Similar to your therapist, AI should never be giving you advice or telling you what to do!

Now on to the prompts!

For Understanding Yourself

“Help me explore why I might be feeling [emotion].”
“Can you guide me through a journaling prompt about what’s been bothering me lately?”
“What questions can I ask myself to understand my needs better?”
“What are some ways ADHD, anxiety, or trauma could show up in daily life that I might not notice?”

For Processing Emotions

“I feel overwhelmed but I can’t pinpoint why. Can you help me sort it out?”
“Help me name the emotions I might be feeling in this situation.”
“Walk me through grounding techniques for anxiety or dissociation.”
“How can I validate myself when I’m feeling shame, guilt, or loneliness?”

For Patterns & Relationships

“I keep repeating the same conflict in relationships. Help me unpack the pattern.”
“Give me reflection questions to explore my attachment style.”
“How can I tell the difference between people-pleasing and genuine kindness?”
“Help me reframe a conflict I had recently with someone I care about.”

For Coping Skills & Tools

“Give me DBT-based coping strategies for emotional regulation.”
“Can you help me make a coping plan for when I feel triggered?”
“What are some ADHD-friendly ways to manage stress and avoid burnout?”
“Help me build a sustainable morning routine that supports my mental health.”

For Journaling & Reflection

“Give me a self-reflection prompt for when I’m feeling stuck.”
“What’s a good journal prompt to process grief or loss?”
“Give me a list of things I can write about to reconnect with my inner child.”
“Can you help me write a letter I’ll never send to [person/situation]?”

For Identity & Values

“Help me clarify what’s most important to me in life right now.”
“Give me prompts to explore how my neurodivergence shapes my identity.”
“How can I explore my queer identity in a gentle, affirming way?”
“What are some signs I might be masking, and what would authenticity look like for me?”

When You Just Need Support

“Can you talk to me like a therapist who understands neurodivergence?”
“I don’t want advice. Just validate me and help me feel less alone.”
“Can you remind me that I’m allowed to rest and not feel guilty?”
“Act like a therapist and help me gently reframe this inner critic voice.”

If you're searching for a neurodivergent-affirming therapist in Greensboro, NC, or want to better understand ADHD, Autism, anxiety, or trauma, Little Seed Counseling is here to help. We support clients throughout North Carolina—offering both virtual and in-person sessions that honor your needs and identity.

🌈 LGBTQ+ affirming | 🧠 Neurodivergent-affirming | 💻 Therapy in Greensboro & online

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ChatGPT as a Mental Health Tool: Prompts for Self-Exploration, Emotional Processing & Coping