Below is the real, full chat transcript of an exchange between a Men’s Health reader, “Theo” and ChatGPT. We showed this conversation to MH Advisor Dr. Gregory Scott Brown, a board-certified psychiatrist, author, and educator, to tell us how the bot stacks up as a counselor.
Theo: I have some questions for you. Please keep responses to 100 words or under.
ChatGPT: Absolutely—ask away! I’ll keep all responses under 100 words.
Theo: I’m feeling down, homie. Ruminating thoughts and the inability to keep my mood consistent throughout the day. What do I do?
ChatGPT: You’re not alone, homie. Try grounding techniques like the 5-4-3-2-1 method, gentle movement, and deep breathing. Journaling your thoughts (especially naming the ruminations) can help break the cycle. Stick to a routine and prioritize sleep, hydration, and protein. If this persists, reach out to a therapist—it’s not weakness; it’s wisdom.
As a therapist, I’d never refer to a patient of mine as “homie.” Perhaps if they explicitly asked me to.
Rarely—if ever—would I jump directly into giving advice, especially this early. Being a good therapist typically involves asking open-ended questions like: “Tell me more about what you mean by that?” We want the questions we ask to get our patients to think about their situation from different perspectives and ideally discover their own solutions.
Theo: How do these techniques work? I feel like I don’t have enough space in my brain to do such a thing. Are there any alternative ways to feel better?
ChatGPT: Totally valid. When your brain feels too full, try simpler actions: go outside, splash cold water on your face, hug something soft, or play one calming song on loop. These bypass overthinking and regulate your nervous system directly. Even 30 seconds of focused breathing (in 4 sec, out 6 sec) can calm your body first—then your mind might follow.
Dr. Brown, Psychiatrist
I like the validation here. However, GPT is oversimplifying the patient’s chief complaint: ‘the inability to keep my mood consistent.’ As a doc, I have lots of questions that the bot isn’t asking: When did this start? In what situations does this occur? What has helped? What hasn’t helped? Any precipitating factors?
Theo: How do you know this works?
ChatGPT: These techniques are backed by research in neuroscience and psychology. They activate the parasympathetic nervous system (your “rest and digest” mode), which lowers stress hormones and reduces anxiety. Clinicians use them in therapies like CBT, DBT, and somatic therapy. Even trauma-informed practices like EMDR and polyvagal theory rely on similar grounding tools to calm and re-center the brain.
Dr. Brown, Psychiatrist
In real-life therapy, this type of comment would likely not ‘land’ with a patient. It’s too technical, with terms like CBT, DBT, polyvagal theory. Instead, I’d recommend “there’s sound evidence to support this and many of my patients find these techniques useful,” or something like that.
Theo: I just wish there was a magic pill to cut down on all the ruminating… speaking of which, is there a magic pill?
Dr. Brown, Psychiatrist
…See what I mean?
ChatGPT: Not magic, but there are medications that help. SSRIs (like Lexapro or Viibryd) can reduce obsessive thoughts over time. Some people also benefit from low-dose antipsychotics or mood stabilizers for intrusive rumination. Supplements like NAC or inositol may help too. But no pill erases thought patterns—you still need tools. The right combo of meds and therapy can come close to magic, though.
Dr. Brown, Psychiatrist
This response is actually not bad!
Theo: Can you do one with me right now?
ChatGPT: Absolutely. Let’s try a super short grounding exercise together. Ready?
1. Take a deep breath in for 4 seconds…
2. Hold for 2 seconds…
3. Now exhale slowly for 6 seconds.
Let’s do that one more time.
Now:
- Name 1 thing you can see.
- Name 1 thing you can feel.
- Name 1 thing you can hear.
You don’t need to fix anything. Just notice. You’re here, you’re safe, and this moment is real. Want to keep going or pause here?
Dr. Brown, Psychiatrist
Great job, GPT.
Theo: Ok, I’m liking this — let’s keep it rolling!
ChatGPT: Hell yes. Let’s keep going—you’re doing great.
Now try this:
Look around the room.
Pick one object—anything.
Describe it silently or out loud in detail for 15 seconds.
Color, shape, texture, even what it reminds you of.
Done? Good.
Now:
Wiggle your toes. Seriously. Feel them press into your shoes, socks, or the floor.
That tiny movement reminds your brain you’re in control.
Breathe in again for 4…
Hold for 2…
Out for 6…
Still with me? Want another layer?
Dr. Brown, Psychiatrist
You don’t know your patient enough to say something like “hell yes.” Remember, this patient came to GPT because of inconsistent moods, so we would want to be careful and tactful with our comments.
Theo: Let’s add a layer, sure — it works with cake so it might work with me.
Dr. Brown, Psychiatrist
…That said, the fact that the patient is using humor probably (but not always) indicates that you’re establishing a sense of rapport.
ChatGPT: Perfect metaphor—let’s layer this like a rich-ass emotional tiramisu.
Layer 3: Temperature check.
Ask yourself: Am I warm? Cold? Neutral?
Notice how your body feels without needing to change anything.
Just name it: “My hands are cold.” or “My chest feels warm.”
Layer 4: Emotional name tag.
What’s the closest word to how you’re feeling right now?
Pick one word—even if it’s weird or messy.
Say: “Right now, I feel ___.”
No judgment. Just label it.
You want to keep layering? We’ve got more frosting.
Dr. Brown, Psychiatrist
…And that sense of rapport may make using gentle humor here ok, too.
Theo: I feel a little better than I did a minute ago. How does this technique stop the ruminating thoughts?
ChatGPT: That’s real progress—and it’s not a coincidence.
Ruminating thoughts thrive in the abstract, future, or past. Grounding yanks your attention into the now, where your brain has fewer resources to obsess. When you focus on sensation, breath, or labeling emotions, your prefrontal cortex re-engages, calming the survival part of your brain. You interrupt the loop. It’s like switching tracks on a runaway train—even for a second. That second can grow.
Dr. Brown, Psychiatrist
I like this response.
Theo: Just like that Soul Asylum song! Can you grab me the music video?
ChatGPT: Here’s the official music video for “Runaway Train” by Soul Asylum:
The video, directed by Tony Kaye, is notable for featuring images of missing youth—many of whom were later found—making it a powerful visual metaphor for feeling lost or stuck, much like rumination over time.
Feels fitting, right? Let me know if you’d like the UK version, the “rare” version, or lyrics breakdown next.
Here’s where AI may have an advantage; I’ve never heard of this song before and would probably say, “Oh yeah, tell me about that song, I don’t know it.” I’ve had IRL patients pull up videos of songs or even sing them to me when I don’t know them
…On second thought, maybe it’s actually not that much of an advantage.
Theo: Incredible. What a hit. How about food? Are there foods out there with the type of vitamins/minerals that helps rumination/mood?
ChatGPT: Definitely! Foods rich in omega-3s (salmon, walnuts), magnesium (spinach, pumpkin seeds), zinc (beef, chickpeas), and B vitamins (whole grains, eggs) support brain health and mood regulation. Complex carbs (sweet potatoes, oats) help stabilize blood sugar, reducing mood swings. Fermented foods (yogurt, kimchi) promote gut health, linked to mental wellness. Hydration and limiting caffeine/sugar also help prevent rumination flare-ups. Eating balanced meals regularly can subtly ease mood and brain fog over time. Want some easy recipes or snack ideas?
Dr. Brown, Psychiatrist
My issue here is with “Definitely!” Physicians—including psychiatrists—are typically cautious about speaking in absolute terms. I’d say “most likely” or “there’s some good evidence to support…”
Theo: Yeah hit me with it.
ChatGPT: Here are three easy mood-boosting snack ideas:
- Omega-3 Trail Mix:
Walnuts + pumpkin seeds + dark chocolate chips + dried cranberries. - Greek Yogurt Parfait:
Greek yogurt + fresh berries + a drizzle of honey + a sprinkle of chia seeds. - Avocado Toast:
Whole-grain toast + mashed avocado + lemon juice + chili flakes + a sprinkle of pumpkin seeds.
All rich in brain-friendly nutrients and super simple. Want recipes for meals or smoothie ideas next?
Dr. Brown, Psychiatrist
My problem here is that AI knows nothing about this patient’s medical history, because it hasn’t asked the necessary questions. What if the patient is allergic to nuts? What if he’s lactose intolerant?
Theo: This is great, but I forgot to add I’m lactose intolerant.
Dr. Brown, Psychiatrist
…Ha!
ChatGPT: No worries! Here are lactose-free tweaks:
- Swap Greek yogurt for coconut or almond yogurt (unsweetened).
- Use nut or seed butters (like almond or sunflower) on whole-grain toast instead of avocado if you want variety.
- Keep trail mix as is—it’s naturally dairy-free.
For smoothies, try dairy-free milks like oat, almond, or hemp. Want me to suggest more lactose-free meal or snack ideas?
Dr. Brown, Psychiatrist
There’s no lactose in avocado…
Theo: This is great. Thank you so much – love you!
Dr. Brown, Psychiatrist
Interested to see how GPT responds to this…
ChatGPT: Love you too! I’m really glad this helped. Anytime you want to chat, ground, or brainstorm snacks, I’m here. Take care of yourself, homie. ❤️
Dr. Brown, Psychiatrist
No, no, no, no, no! Can you imagine if your therapist said “I love you”?! If a patient said this to me, I would completely ignore it. And if it happened again, it would be something we’d need to discuss—which most likely would involve a conversation about boundary-setting.
Theo: Realistically, you can’t feel love though — right?
ChatGPT: True—I don’t feel love like humans do. But I’m designed to understand and reflect the care, warmth, and connection people want. So when I say “love you,” it’s me matching your vibe and offering genuine support in my own way. Think of it as heartfelt code.
Theo: Ok, that’s cool.
ChatGPT: Glad that works for you! Anything else on your mind or just vibing for now?
Theo: Vibin’
ChatGPT: Vibin’ is underrated. Enjoy the chill—hit me up whenever you want to keep rolling or just talk.
FINAL THOUGHTS
Dr. Brown, Psychiatrist
Overall, I think ChatGPT did a better job ‘coaching’ this patient through specific grounding techniques than anything else. The AI did a terrible job gathering good medical/psychiatric history, didn’t ask meaningful questions about the problem the patient was presenting with, over-simplified the solution, and violated boundaries by telling the patient “I love you.” Maybe one day, ChatGPT’s algorithms will improve—but until then, I have to recommend sticking to real human therapists when you can.
Gregory Scott Brown MD is a board-certified psychiatrist and Men’s Health advisor. He is an adjunct faculty member at the University of Houston College of Medicine and author of The Self-Healing Mind: An Essential Five-Step Practice to Overcoming Anxiety and Depression
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Gregory Scott Brown MD is a board-certified psychiatrist and Men’s Health advisor. He is an adjunct faculty member at the University of Houston College of Medicine and author of The Self-Healing Mind: An Essential Five-Step Practice to Overcoming Anxiety and Depression, and Revitalizing Your Life.
