Is AI My New Therapist?
Written by: Jenny Maguire, LCSW-C
With Artificial intelligence (AI) enhancing so many areas of our lives, it seems natural to assume it can provide similar conveniences in mental health. I’ve read about new apps that assist people with challenging negative thoughts much like their therapists do. I’ve heard people praise their “AI friend” for keeping them company on a walk or long drive resulting in a familiar validation that they used to only expect from therapy. And even people raving about how much they are learning about their family patterns the way they would from a professional.
So, the question remains, is AI my new therapist?
Fine points like increasing access to information, bringing more affordable resources to those who might otherwise go without, and the convenience around scheduling on demand pose AI as highly beneficial regarding mental wellness. However, professionals are concerned about its limitations saying it’s not a suitable replacement for a licensed therapist.
In deciding whether AI can be a replacement for therapy, let’s begin by familiarizing ourselves with what it is, “artificial intelligence (AI) is defined as the ability of a computer to perform tasks typically done by humans by using technology to perform the same intellectual processes as humans like reasoning, learning, problem solving, and using language.” It’s been described as engaging empathetically, offering support, and even challenging problematic behaviors. Due to these capabilities, it would seem to positively enhance mental well-being and reduce mental health issues based on the client’s input.
As with any new phenomenon, its outcomes are limited by the time available to research the impact on a population. There haven’t been significant opportunities to study the effect of AI on mental health outcomes or explore the risks associated with exposing personal life experiences and vulnerabilities to a computer.
A few concerns from the professionals begin with the emotional detachment of working outside the human connection, which is unique to the human experience. After nearly 20 years with increasing access, we are just beginning to understand how the internet and social media are impacting our youth in terms of social skills and in-person communication/conflict resolution. It’s fair to consider that bringing your emotional needs to an unemotional process might be unsatisfactory. Admittedly, there are also limitations pertaining to cultural or racial experiences which could be barriers to already underserved and marginalized populations.
The benefit of building trust and alliance with your therapist is reflected in how they get to know your non-verbals, expressions, and observations in behavior. Without a client being highly self-aware, it’s possible to misinterpret or even work against what might best benefit them.
Of course, with any technological component there are going to be concerns around confidentiality and privacy, but with therapy we must consider ethics as well. A professionally licensed therapist is trained but also bound by law for accountability – who will be responsible to protect users’ information and can they determine an ethical dilemma?
In summary, experts are optimistically curious about how AI therapy can supplement traditional therapy while remaining cautious of the limitations for their clients’ best interest.
The benefits of AI therapy are clear, although there may be circumstances when seeking treatment from licensed professional humans are required for optimal outcomes.
Here are some general guidelines:
If you are in crisis, with debilitating symptoms such as panic attacks, thoughts about suicide, or mania
When you have tried AI therapy and don’t seem to be improving
When you are working through a problematic relationship or patterns of conflicting relationships
When there are co-occurring health conditions for which symptoms are possibly overlapping
Any symptoms you would describe as interrupting your ability to function and perform daily activities such as going to work/school, driving, etc.
Even if these don’t apply to you, experts suggest beginning with a human mental health professional to get an accurate assessment, diagnosis, treatment plan, and if needed, medication.
We would love to hear from you about what AI therapy you’re trying and what the experience has been like!
Balanced Nutrition in 2025: Sustainable Strategies
Written by: Tracy Pritchard (MS, CNS, LDN)
It is already mid-January. By now many of us have learned from the past or from those around us that extreme measures to lose weight and eat healthier are not sustainable. So… instead of another year of being a “resolution drop out,” let’s try a more sustainable strategy by making small changes over time.
Truthfully, you do not have to commit to drastic changes or brand-new goals to move forward; rather, identify what already works for you and focus on consistency! Instead of always needing to do more by attempting severe strategies, take a moment to appreciate the healthy habits you already have or have had success with in the past and make an effort to maintain those.
Most of us have found success, and perhaps even enjoyment, in physical activity and meal planning by using strategies containing a modest amount of structure and predictability. Perhaps the easiest and most effective strategy to implement deals with one of my favorite focus areas: hydration. Observe how much water you typically drink in a day and increase by 8-16 ounces per week until you reach the goal of half of your body weight in ounces of water. To increase your chances of making this part of your daily routine, select a new water bottle, decorate it, and enjoy using it to meet your weekly goals. You may find this one change launches you into other positive habits.
A healthy lifestyle incorporates habits and behaviors that are sustainable and provide you with balance. Research suggests that it is important to set goals that are achievable. These come with a clear action plan that provides the greatest chance of adherence and hitting milestones along the way that will keep you motivated. Setting goals that are unrealistic and associated with an “all-or-nothing” approach leaves little room for life to happen; we know that it WILL happen, and we have to expect the unexpected and learn to make appropriate adjustments!
An all-or-nothing mentality can derail efforts and bring down your confidence. The first time you fall off the bandwagon (it’s likely that you will fall short at some point), you can easily get caught in the trap of not getting back on track because you are not perfect. A reasonable plan that is imperfectly executed is far better than a perfect plan that is not executed at all.
Rather than following the latest fad diet, why not go back to the basics and foundation of a long-term health-promoting dietary pattern? The quality of the diet is important to health improvement. Stay focused on one or two small changes you can consistently implement instead of trying to overhaul your entire diet at once.
Goals should be specific. When a goal isn’t specific you don’t know the steps to take to achieve it, and it’s more of an aspiration than a practical target. Part of your reasonable plan is to have elements which you can measure in order to be able to track your progress. Again, simplicity is key to success.
Goals are also very individual and need to be realistic. Sometimes we can look back and remind ourselves of what has worked for us in the past, and bring back those habits and routines. However, we know that time marches on and we are not in the same position we were when we set goals five, ten, or even twenty years ago. There are many life changes that must be considered before we hold ourself to a standard of what we think we “should” do. Perhaps you had a baby this year, started a new job, or have been dealing with an injury. Don’t underestimate the value of small steps and staying focused on progress over perfection.
Eating a rainbow of foods may be a good way to think about your diet. (No, this does not include Skittles!) Including a variety of vegetables and fruits of different colors may boost your health and help fight off disease. Vegetables are low in calories and carbohydrates and rich in fiber, vitamins, and minerals. In addition, vegetables and fruits allow you to enjoy a variety of textures and flavors while including fiber to help fill you up and boost your gut health. Women should aim for about 25 grams of fiber per day; men should target about 38 grams.
Health benefits of vegetables and fruits include the following:
Decreases inflammation
Improves health of the gut microbiome
Reduces risk of insulin resistance and related conditions
Improves brain health
Aids in weight management
Decreases risk of cardiovascular diseases
Practical tips to increase daily intake of vegetables and fruits:
Stack sandwiches/wraps with veggies like spinach, tomatoes, avocados, onions, cucumbers, and peppers
Mix cooked veggies into scrambled eggs or omelet and top with a vegetable salsa
Try veggies instead of chips for a crunchy snack
Mix cooked chopped veggies into any starch-based side dish, like lasagna, rice, or mixed-grain dishes. The more colorful the better!
Add an extra serving of pureed or cooked frozen vegetables to your soups and stews.
Try a smoothie with leafy greens (spinach, kale) and frozen berries
Veggie based swaps: cauliflower mashed potatoes, spaghetti squash marinara, or lasagna with zucchini noodles in place of pasta
Top pizza with extra later of cooked or roasted veggies instead of processed meats.
Add a stir fry to your weekly menu. Pick a protein and add a variety of veggies; for example: a lemon garlic shrimp or tempeh with asparagus and red peppers
Grill vegetables during your next cookout. Try making vegetable kabobs to go with the main entrée.
You probably read the ten tips above and thought “Sure, I can do that.” “I can add some more fruits and vegetables to my day.” To make it more specific and measurable say, “I am going to add one serving of fruit to my breakfast and one serving of vegetables to my dinner.” A serving of fruit can be adding one medium apple, banana, orange, or pear to your breakfast meal or adding approximately one cup of frozen berries into a protein smoothie. One serving of vegetables is a half-cup of cooked or frozen vegetables or one cup of raw leafy greens.
Once you meet that goal you can add more servings to meals and/or snacks. The great things about this goal is that it can be accomplished whether you are eating at home or at a restaurant. When eating at home, be sure to keep frozen fruits and vegetables on hand or consider the ready-to-go pre-cut fresh fruits and vegetables or salad kits from the grocery store. While eating at home more often may help you achieve your fruit and vegetable goal, you may not be ready to commit to this just yet.
However, you can also shift to making healthier choices when eating out such as adding a salad or extra vegetable to your meal, and reducing/removing less healthy sides. If you aren’t able to get to the grocery store or haven’t committed to planning your meals, most gas stations even have fresh fruit available that you can pick up on your way to work, if needed! (Yes, I am being realistic here! If you are stopping for fresh fruit and some hard-boiled eggs or another protein that decision is absolutely progress from skipping breakfast or having a sugary coffee and donut!)
What small change(s) are you ready to commit to?
Rainbow Salad in a Mason Jar
A great way to meal prep and get a variety of colorful vegetables!
Ingredients (Recipe makes 4 mason jars) :
½ cup white balsamic vinegar
2 Tbsp. extra-virgin olive oil
2 cloves garlic, minced or chopped
¼ cup fresh flat leaf parsley, chopped
Sea salt (or Himalayan salt), optional
ground black pepper, optional
2 cups chickpeas or white beans drained and rinsed
1 cup carrots, shredded or sliced
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
2 cups red cabbage, shredded or chopped
1 cup cucumber, diced
8 cups salad greens (any)
½ cup raw sunflower seeds
Instructions
Combine vinegar, oil, garlic, and parsley in a small bowl; whisk to blend.
Season with salt and pepper if desired; mix well. Evenly divide dressing between four one-quart Mason jars. Set aside.
Evenly layer chickpeas/white beans, carrots, bell peppers, cabbage, cucumber, salad greens, and sunflower seeds on top of dressing in jars.
Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.
A New Approach to Making Big Changes in 2025…
An invitation for the New Year, written by: Jennifer Voorhaar, LCSW-C
You probably saw the title of this blog along with the January publication date and assumed I’d be talking about challenging you to setting new years resolutions or some big “all or nothing” challenge. What I have for you today is an invitation to consider a different mindset. Not only will we be removing the word “challenge” from our vocabulary, but we are also setting our minds on real life solutions rather than short yet drastic resolutions that don’t stick. Life can be challenging enough without the constant pressure to challenge yourself each day, each week, each month and each year.
That’s where it gets complicated, emotional, and doesn’t stick.
In 2025, and beyond, I want to invite you to consider the basic pillars of wellness and how you might make small, incremental changes that will turn into real life and life long solutions:
Food Movement Sleep Stress Relationships
These are the 5 pillars of health and wellness that you will see throughout 2025, and it is my invitation to you to consider where your habits fall short.
So, my invitation - again it is a “get to” not a “have to”. Consider that with me…
Say this phrase out loud:
“I have to work out today” - what feelings does this bring up? Obligation, dread, frustration?
Now say this one:
“I get to work out today” - does that feel different? Excitement, pride, happiness
For me, knowing that I “get to” means I have strength, time, health, opportunity and the list goes on rather than the obligation consumed in the “have to”
Ok, back to our pillars and my invitation…
I invite you to PICK TWO. No, we’re not at your favorite Mexican restaurant and no I’m not asking you to pick your favorite tacos. I’m asking you to PICK TWO areas where you want to focus your attention for the month of January. Not the whole year. Not a 30 day challenge. An invitation to PICK TWO areas you feel confident in focusing on in order to make small, lasting changes.
Here are a few examples:
FOOD:
Not sure what to eat: “I will make a smoothie” (can we link a recipe?)
Wanting to increase water intake: “I will swap one sugary drink for water” OR “I will drink a mug full of water before the mug of coffee”.
Needing to increase your vegetable intake: “I will add a vegetable to (which meal needs it?)”
See how that works? Small changes. Over time, the small changes add up. How do you build a wall? One brick, one small brick, at a time.
MOVEMENT:
Wanting to increase your daily steps: “I will walk for 10 minutes each day”
Interested in strength training: “I will add strength training once a week” (link the free workout)
Considering flexibility and mobility needs: “I will attend one yoga class a week” (link class schedule)
Again, see how that works? I’m not challenging you to work out 6 days a week or run for 30 minutes a day. One small step. How do you walk a mile? One step, no matter how big or small, at a time.
SLEEP:
Waking up tired: “I will evaluate my sleep routine” (link a podcast on sleep?) THEN….”I will make 1 small change for improvement”
Having a hard time going to sleep: “I will turn my phone off 10 minutes earlier each night”
Tossing and turning: “I will brain dump or journal before bed to clear my head”
Here we go again. I’m not saying you need to go to bed at 8pm and sleep for 8 hours ensuring you have no caffeine, alcohol or screens. I’m inviting you to consider one small change. How will you sleep all night long? One minute, one single minute, at a time.
STRESS:
Feeling stressed and overwhelmed: “I will write down 3 things I’m grateful for each day” to change your perspective (link blog for gratitude journaling)
Thoughts racing through your head: “I will practice deep breathing daily” (do we have a link? Or podcast to share”
Body tense and tired: “I will attend yoga once a week” (link class schedule)
See where I’m going with this. I’m not asking you to eliminate all of your stress. I’m inviting you to consider how you might manage your stress because let’s be honest, we all have stress. The management of it is what matters.
RELATIONSHIPS:
Wanting to improve communication: “I will have one face to face conversation daily (rather than texting)”
Having a hard time making new friends: “I will go to one new class/activity/event each week” (ie. yoga, church, concert, etc.)
Desiring improved relationship with partner: “I will put my phone down earlier in the night and talk to my partner” (link Kristen’s relationship podcast?)
You know where we are headed by now right? One small step. One small step for you. One giant leap for a lifetime. (Thank you Neil Armstrong)
So, what are your PICK TWO? What two areas are you going to make two small changes in?
Here’s is my commitment to you: I’m in it with you. Follow me on The WingSpace for my personal journey as well as tricks, tips and ideas. What are my two you ask? I’d like to reduce stress and improve mobility/flexibility so I will attend a yoga class each week at Hope and Healing in our studio.
I’d also like to improve my nutrition and I’m going to have a smoothie each day for one of my meals but I’ll be flexible with which meal it will be. I think those are easily accessible to me and will make lasting improvements for real life solutions to my health and wellness goals.
You’re invited. Go ahead. Evaluate your pillars. Pick Two. Join me in January.