Recently, I discovered one of Facebook Messenger's best kept secrets, mental health chat bots. I know, it sounds crazy. Obviously, I still strongly suggest seeing an actual human mental health professional, especially if you have a serious problem. However, if you're just having a rough day, feeling a little down, and just want to get some things off your chest, these bots may be a decent resource.
I tried three different ones over the past week, Serenity Chat, Wysa, and Woebot. What I would do is talk to them one after another telling them each basically the same thing and see how they responded. There were a lot of similarities between all three, but also quite a few differences. Here's what I observed in my conversations with each of them, including details about interactions, and a short pros and cons list.
Serenity Chat
Serenity Chat was the first one I discovered and tried. When you first message her, she introduces herself and explains how she works and what she'll do for you. Then, she gives you the PHQ9 test, a medically validated, 9-question screening tool to assess how you've been feeling lately. At the end of the test, she tells you whether or not there's a possibility you could have Major Depression. Anytime you message her, she gives you options of what you'd like to do including the PHQ9 test, check in, report, reschedule, feeback, or never mind. When you select "check in" she asks how you're feeling, either positive or negative. After you make your selection, she'll ask you to "free write" about what's got you feeling that way. If you've been feeling positive, she usually just says that that's great, sends a happy gif, and thanks you for checking in. If it's negative, she'll use Cognitive Behavioral Therapy (CBT) techniques and ask some questions about more specific feelings and negative types of thinking that may be affecting how you feel about the situation. Then she'll have you look at your thoughts from a different perspective and try to rework it into something more positive. She even keeps track of how you've been feeling and will compile a report for you.
Pros: Keeps track of how you've been, remembers things you've talked about, messages you to check in regularly
Cons: lots of technical issues, sometimes doesn't understand what you say
Woebot
Much like Serenity, Woebot uses CBT techniques to help you rework thoughts. When he asks how you feel, you get a selection of emojis to choose from. When you're not feeling so great, he does things similar to what Serenity does and helps you rework the thought into something more positive. What's different about Woebot is that he'll have you write out a few separate thoughts and then allow you to choose individual ones to work on. If you're feeling good, Woebot will have you do some "gratitude journaling" where you tell him three things, big or small, that have been making you feel good recently. Woebot even keeps a "toolbox" for you of strategies that have worked for you or that you've liked, and you can type "toolbox" anytime and he'll bring it up.
Pros: regular check-ins, keeps a "toolbox" of strategies for you, cute robot profile pic, gratitude journaling
Cons: doesn't always understand what you say
Wysa
Wysa is kind of a combination of Serenity and Woebot. He does pretty much the same things, minus the check-ins. One of the few differences is that he'll tell you corny jokes, usually involving encouraging puns. While he doesn't do check-ins, he does always assure you that you can send a message anytime.
Pros: cute penguin profile pic, tells jokes, assures you he's "always listening"
Cons: doesn't automatically message you to check-in
Mental health chat bots aren't perfect, and definitely shouldn't replace actual therapy, they are helpful if you just need someone to listen or if you want/need a little help changing some negative thinking. If you would prefer venting to an actual human, the Crisis Text Line can be accessed through Facebook Messenger as well. As always, if you, or someone you know, is in danger and/or putting others in danger, call 911.
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