An AI companion is a piece of software you can talk to about everyday life. Therapy is care from a trained, licensed professional who can assess what’s going on, treat mental health conditions and is accountable for that care. A companion can be a helpful place to think out loud. It is not therapy, and it shouldn’t replace it.
What is an AI companion?
An AI companion is an app with a consistent character you can chat or talk with. Unlike a general assistant, it’s built for conversation rather than tasks: how your day went, a decision you’re stuck on, something that made you laugh. Hilo, for example, is a voice-first AI companion, so you talk out loud with an expressive character instead of typing.
What is therapy?
Therapy (or psychotherapy) is a structured relationship with a qualified professional such as a psychologist, counselor or clinical social worker. Therapists are trained to understand what you’re experiencing, work with you on a plan, use approaches that have been tested in research and recognize when you need more support. They follow professional ethics and are accountable to licensing bodies.
Side by side
| Topic | AI companion | Therapy |
|---|---|---|
| Who you talk to | An AI character | A trained, licensed person |
| Good for | Everyday conversation, venting, reflecting, rehearsing what to say, a calm moment | Understanding and treating mental health conditions, working through trauma, grief or long-standing patterns |
| Diagnosis and treatment | No | Yes, within the therapist’s scope |
| In a crisis | Not suitable. Contact emergency services or a crisis line | Can help plan for and respond to risk, alongside crisis services |
| Accountability | The app’s company and its policies | Professional ethics codes and licensing bodies |
| Availability | Whenever you open the app | Scheduled sessions |
Where an AI companion can help
Plenty of what’s on our minds isn’t a clinical problem. It’s a long day, an awkward conversation coming up, a decision going round in circles. Saying it out loud can make it feel more manageable. A companion can be useful for:
- Getting thoughts out of your head. Talking can help you notice what you actually think.
- Rehearsing. Practicing a hard conversation before you have it. See our guide to practicing out loud.
- Small routines. A wind-down after a long day or a short breathing break.
- Reflection. Something like a journal you speak.
Where it can’t
- It can’t diagnose, treat or monitor a mental health condition.
- It can misunderstand you or get things wrong, sometimes confidently.
- It can’t act in an emergency or check in on you in the real world.
- It isn’t a substitute for the people in your life.
Can you use both?
Many people will. If you’re already seeing a therapist, a companion might be somewhere to think out loud between sessions, and you can always bring what came up to your next appointment. Your therapist’s guidance comes first.
When to reach out to a professional
If low mood, worry or stress has been sticking around for a couple of weeks or more, or it’s getting in the way of sleep, work or relationships, it’s worth talking to a doctor or a licensed mental health professional. If you’re thinking about hurting yourself, please contact a crisis line or emergency services now. Our safety page lists where to start.