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Sonia AI — Your personal AI coach, anytime
Talk by voice or text, day or night, with no appointments or waitlists. Sonia remembers what matters to you, so every conversation builds on the last.
What’s on your mind?
Let’s start there.
AI coaching for emotional support, mental wellness, and personal growth. Talk solo, with your partner, or alongside a human therapist.
- Sonia AIYour personal AI coachExplore
- Sonia CouplesYour AI couples coachExplore
- Sonia CareYour online therapistAvailable in California. Coming to more states soon.
Why Sonia
Different moments need different support.
One app, three ways to feel supported.
Sonia Couples — Work through it together
Some things are easier to say with a little help. Talk together with an AI couples coach and take time one-on-one when you need it.
Sonia Care — A real therapist, with support in between
See a licensed therapist by video twice a month, and talk to Sonia any day in between.
Find a therapistNow available in California
Privacy, experts, and research
A safe place to say anything
Built to protect sensitive conversations with HIPAA-compliant, encrypted technology, so you can say what’s really on your mind. Your conversations stay private.
- HIPAA compliant
- Encrypted
- Private by design
Developed with experts
Sonia is built alongside researchers, psychologists, and licensed mental health professionals.
Margot Paul, PsyDHead of Clinical
Patricia Areán, PhDResearch Advisor
Richard Gaus, MDClinician & engineer
Nicolas Roever, MScResearcher
Randomized Controlled Trial
At two weeks, the Sonia group reported greater improvements in mood and anxiety symptoms than the control group.
Explore the science
More than 1.5K five-star reviewsLoved by our users
Went in heavy, came out light
That session was amazing. I really went into it heavy and left light. I am so grateful for this Sonia app.
Helpful even knowing it’s AI
I thought knowing it was AI would reduce its effectiveness, but that wasn't the case. I still found my interactions with the app helpful during a stressful week.
For the big stuff and the small stuff
I found it very helpful whether I had something serious bothering me or something silly affecting my mood, like my favorite NFL team losing. Never once felt judged, no matter how big or small.
Broke my to-do list down for me
I stressed about some work I had to do, and Sonia was able to tell me step by step how to much more easily manage that task!
Named what I was feeling
I felt so seen. I appreciated Sonia naming what I'd been feeling, and helping me unpack it.
It followed up, and that helped
I was anxious about something and talked with Sonia about it. A few hours later, I got a notification checking in on how it went — and it really helped.
Went in heavy, came out light
That session was amazing. I really went into it heavy and left light. I am so grateful for this Sonia app.
Helpful even knowing it’s AI
I thought knowing it was AI would reduce its effectiveness, but that wasn't the case. I still found my interactions with the app helpful during a stressful week.
For the big stuff and the small stuff
I found it very helpful whether I had something serious bothering me or something silly affecting my mood, like my favorite NFL team losing. Never once felt judged, no matter how big or small.
Broke my to-do list down for me
I stressed about some work I had to do, and Sonia was able to tell me step by step how to much more easily manage that task!
Named what I was feeling
I felt so seen. I appreciated Sonia naming what I'd been feeling, and helping me unpack it.
It followed up, and that helped
I was anxious about something and talked with Sonia about it. A few hours later, I got a notification checking in on how it went — and it really helped.
There when everyone else was tired of listening
I used it during a breakup when all my friends and family were tired of hearing about him — Sonia was always there.
A pause before reacting
It has helped me slow down and pause my thoughts and emotions before reacting. It has given me the validation I needed, along with gentle nudges to work on my own self-care.
Didn’t know I needed it
Sonia is the app. I didn't know I needed it. It's been great to have an opportunity to examine my thoughts and my actions when I can't get into a session otherwise.
Helped me repair a resentment
The app gave me solid advice that actually led to me having a conversation that repaired some resentment I'd been carrying.
A voice that feels like mine
I love that it has different voices and different ways to communicate. I really enjoy this app because it gives sound advice.
The aha moment I couldn’t reach alone
Sonia brings aha moments — like realizing I wasn't angry at my ex-stepdad, I was actually jealous. I never would have gotten there alone.
There when everyone else was tired of listening
I used it during a breakup when all my friends and family were tired of hearing about him — Sonia was always there.
A pause before reacting
It has helped me slow down and pause my thoughts and emotions before reacting. It has given me the validation I needed, along with gentle nudges to work on my own self-care.
Didn’t know I needed it
Sonia is the app. I didn't know I needed it. It's been great to have an opportunity to examine my thoughts and my actions when I can't get into a session otherwise.
Helped me repair a resentment
The app gave me solid advice that actually led to me having a conversation that repaired some resentment I'd been carrying.
A voice that feels like mine
I love that it has different voices and different ways to communicate. I really enjoy this app because it gives sound advice.
The aha moment I couldn’t reach alone
Sonia brings aha moments — like realizing I wasn't angry at my ex-stepdad, I was actually jealous. I never would have gotten there alone.
Like having photographs of my growth
I often begin sessions by sharing what I've accomplished, to build a record in Sonia's memory. It's like having photographs — comforting to know they're there.
Like a hug for your thoughts
Sonia actually wraps around every thought, word, and emotion — hugging them, supporting them. I can gently feel my anxieties relieved.
Pushed me to be a little more real with myself
Sonia pushed me a little, which caused me to be more real with myself. Thank you.
Open emotional gates, in my own time
It's helped me open emotional gates in my own time.
Getting better at catching my patterns
Sonia's greatest gift to me is pointing out my patterns to the point that I can see them in real time. I'm getting better at taking care of myself, and I check in every day to reset my mind and focus on my goals.
Small habits, real momentum
I've started going to the gym again, gotten back into gardening, followed through on tasks I'd been dreading for years, and booked appointments I'd been avoiding.
Like having photographs of my growth
I often begin sessions by sharing what I've accomplished, to build a record in Sonia's memory. It's like having photographs — comforting to know they're there.
Like a hug for your thoughts
Sonia actually wraps around every thought, word, and emotion — hugging them, supporting them. I can gently feel my anxieties relieved.
Pushed me to be a little more real with myself
Sonia pushed me a little, which caused me to be more real with myself. Thank you.
Open emotional gates, in my own time
It's helped me open emotional gates in my own time.
Getting better at catching my patterns
Sonia's greatest gift to me is pointing out my patterns to the point that I can see them in real time. I'm getting better at taking care of myself, and I check in every day to reset my mind and focus on my goals.
Small habits, real momentum
I've started going to the gym again, gotten back into gardening, followed through on tasks I'd been dreading for years, and booked appointments I'd been avoiding.
Sonia for EnterpriseEnterprise partnerships
We partner with organizations around the world to integrate Sonia into their products, services, and employee programs. Bring accessible emotional support to your employees, members, or customers.
FAQ
What is Sonia?
Sonia is an AI companion designed to provide emotional support, encourage self reflection, and help you navigate everyday challenges. You can talk through stress, relationships, work, confidence, grief, and personal growth in a private, judgment free space.
Why is it called Sonia?
Sonia, often also spelled Sonja or Sonya, is a name rooted in the Greek word for wisdom. The symbol for wisdom is the wisdom knot (see here). At the center of the wisdom knot, you can spot a star-like shape. Stars have guided us humans for hundreds of thousands of years. And Sonia is your guide going forward.
How does Sonia work?
Sonia uses conversational AI to help you explore your thoughts, process emotions, and reflect on what's happening in your life. Built with input from therapists, psychologists, and mental health professionals, Sonia is designed to provide thoughtful, personalized support that encourages emotional wellbeing and personal growth. You can start a conversation anytime, wherever you are.
What can I talk to Sonia about?
People use Sonia for relationship challenges, anxiety, work stress, burnout, confidence, loneliness, grief, major life transitions, sleep concerns, and personal growth. You can talk about whatever is on your mind.
Can talking to AI help your mental health?
Many people find that talking through their thoughts can improve emotional awareness, reduce stress, and provide clarity. Sonia is designed to offer emotional support and encourage healthy reflection, but it is not a replacement for professional mental health care.
Can AI help with anxiety or stress?
AI can help you process anxious thoughts, organize your feelings, practice coping strategies, and reflect on stressful situations. Sonia is designed to support emotional wellbeing, but it does not diagnose or treat mental health conditions.
Is AI emotional support effective?
Yes. Talking through your thoughts with an AI companion can help you process emotions, reduce stress, and gain clarity. Sonia provides immediate, judgment free support whenever you need someone to talk to. While research suggests conversational AI can improve emotional wellbeing for some people, Sonia is not a replacement for a licensed therapist or professional mental health care.
Is Sonia private?
Yes. Sonia is designed with privacy and security in mind and uses HIPAA compliant technology to help protect your information.
Is Sonia confidential?
Your conversations are private and intended to create a judgment free space where you can openly discuss your thoughts and emotions.
Is Sonia safe to use?
Sonia is built with guidance from therapists and mental health professionals and is continuously evaluated through research. It provides emotional support, but is not a replacement for professional medical care or therapy, does not diagnose or treat mental health conditions, and is not intended for emergencies or crisis situations.
Ready to talk?
Emotional support, mental wellness, and personal growth begin with a single conversation.
Join our team
We're backed by top investors including Y Combinator, the founders of TOMS, Talkspace, Reddit, Instacart, Verkada, and many others.
We're hiring engineers, designers, psychologists and more. What matters to us is intelligence, curiosity and genuine kindness towards other humans. If you want to join our lovely team in San Francisco to contribute to the future of emotional wellbeing support, we'd love to hear from you.