You start by typing a single short sentence, even just “Hi” or “I’m not sure what to say,” and let the chatbot take the next step. The conversation does not need a plan, a perfect opening, or a clear problem. It only needs a first message, and the chatbot will ask what you want to talk about or offer a few options.
Why does it feel awkward to start?
It feels awkward because you are opening up to a screen with no face, no body language, and no social script. In a normal conversation, the other person smiles, nods, or says something that tells you the topic is okay. A chatbot does not do that until you write first. That silence can feel like pressure to say something meaningful.
You may also feel a little silly. That is common when people first talk to an AI. If you want to know whether that feeling is normal, you can read more about Is It Normal to Talk to an AI Therapist?. The short answer is yes, and the awkwardness usually fades after two or three messages.
What should my first message be?
Use a simple greeting. You do not need to explain yourself, apologize, or write a paragraph. Any of these work:
- “Hi.”
- “Hello, I don’t really know what to say.”
- “Hey, can I just talk for a minute?”
- “I’m here but I’m not sure where to start.”
After that, most chatbots will respond with a question like “What’s on your mind?” or “How are you feeling today?” That gives you a smaller question to answer, which is easier than facing a blank box.
What if I don’t know how I’m feeling?
Describe how you feel in one word. You do not need a full explanation or the right word. Pick the closest one you can find:
- Tired
- Anxious
- Numb
- Irritated
- Lonely
- Okay, I guess
Type the word and stop. The chatbot will usually ask a follow-up, such as “How long have you felt that way?” or “What do you think is behind that?” Answer the follow-up in one or two sentences. If you still do not know, say “I’m not sure.” That is a complete answer. The chatbot can work with it.
How do I keep the conversation going?
Ask a specific question. Open ended prompts like “Give me advice” are hard for anyone to answer well, including a chatbot. A specific question gives the AI something to respond to. Try one of these:
- “Can you help me figure out why I keep putting off a task I need to do?”
- “What’s a good way to calm down before a difficult conversation?”
- “I keep replaying a mistake from work. How do I stop?”
- “Can we talk through what I might say to my roommate about the mess?”
You can also ask the chatbot to ask you questions. “Ask me one question at a time to help me sort out what’s bothering me” works well if you feel scattered.
What if I still have no idea what to say?
Let the chatbot guide you. Most AI chatbots are designed to offer prompts or topics. After your first greeting, you can say:
- “Can you give me a few prompts to choose from?”
- “What do people usually talk about here?”
- “I want to talk but I don’t know the topic. Can you ask me something?”
If the chatbot suggests a topic that does not fit, say “Not that one, what else?” You are allowed to steer. You are also allowed to change the subject mid conversation. “Actually, I want to talk about something else” is a normal thing to type.
What is the simplest way to start right now?
Open the chat and type: “I’m not sure what to say, but I wanted to talk.” That one sentence tells the chatbot everything it needs to begin. It signals that you are here, you are open, and you need a little help finding the thread. From there, answer the next question in a sentence or two. The hardest part is the first message, and that message can be as plain as the one above.
When is an AI chatbot not enough?
AI chat can be a place to talk things through, practise a skill, or feel less alone at 3 a.m. It is not therapy, and it is not a substitute for care from a licensed clinician. If you are in crisis, or if you are thinking about harming yourself, contact the 988 Suicide & Crisis Lifeline by calling or texting 988 in the United States. You can also reach the NAMI HelpLine for guidance on finding mental health support.
If low mood, anxiety, or another concern has been interfering with your daily life for weeks, or if talking to a chatbot leaves you feeling worse, consider speaking with a doctor or a licensed therapist. The National Institute of Mental Health has an overview of psychotherapies that explains what professional treatment involves. AI chat can sit alongside that care, but it does not replace it.