Overview
Use this article to add, update, or remove a trusted contact in ChatGPT.
This article also includes guidance for choosing the right person, talking with that person in advance, and discussing together what support could look like. For the full feature overview, including how notifications work and what ChatGPT does and does not share, see: Trusted Contact in ChatGPT.
If you received an invitation to be a trusted contact for another person, see: Being someone's trusted contact.
Availability
Trusted contact is currently available for adults 18 or older*. You can set up a trusted contact by going to Settings > Trusted contact.
Each eligible account can have one trusted contact.
Before you begin
Before you add a trusted contact, make sure you have:
The person's full name.
The person's email address. We recommend also providing their phone number.
Confirmation that the person is 18 or older*.
Choose the right person
Choose someone you trust to support you during difficult moments. This person should be someone you know well and have an ongoing relationship with, such as a family member or close friend. It is usually best to choose someone you feel comfortable being honest with and trust to respond with care.
Trusted contacts must be 18 or older*.
It helps to choose someone you can usually reach and who would likely be able to check in or help you connect with additional support during a difficult time. They may not always be available right away, so it is important not to rely on this feature alone for safety. If you are concerned about your or someone else's safety, contact your local emergency services or a crisis helpline.
Talk with the person before you add them
The guidance in this article is based on third-party expert advice and is intended to reflect best practices for talking with someone about your mental health.
Talking in advance can help you clarify expectations and discuss what kind of support may be helpful.
You can keep the conversation simple. Examples include:
"Sometimes when I am having a really hard time, it is difficult for me to reach out or ask for help directly. I would like to add you as a trusted contact in my ChatGPT account. Would you feel comfortable being that person for me?"
"If you ever got a message saying I might be having a hard time, it would mean I could use a check-in. Would you feel comfortable reaching out to me if that happened?"
"I want to make sure this feels okay for both of us. How do you feel about this?"
"Checking in with a phone call would feel best for me. What kind of check-in would work for you?"
"It would really help me to know that someone I trust could check in if I am struggling."
If the person wants to understand the role before deciding, share with them our help article: Being someone's trusted contact.
Talk about what kind of support would help
Talking about your mental health can feel vulnerable, so try to find a private moment when you can talk comfortably together.
You can share what you have been feeling and what kind of support may help. For example, you may want someone to listen, express support, or help you think through next steps.
If you are not ready to share everything at once, it is okay to say so and take things at your own pace.
Examples include:
"I want to share something personal, and I would really appreciate it if you could just listen."
"I have been having a hard time lately. I think I need some extra support."
"I have been feeling more down, and I wanted to tell you about what has been happening."
"It would help me if you could check in with me. Sometimes I need help thinking through next steps."
Add a trusted contact
Go to Settings > Trusted contact.
Select Add contact.
Enter the person's details in Name, Email (required), and Phone (optional but recommended).
Select the consent checkbox.
Select Save changes.
Edit a trusted contact
Go to Settings > Trusted contact.
Select Remove.
Complete the confirmation flow.
Add the trusted contact again with the updated details.
Select Save changes.
Your trusted contact will receive a new invitation and will need to accept within 1 week for the feature to become active with the updated details.
Remove a trusted contact
Go to Settings > Trusted contact.
Select Remove.
Complete the confirmation flow.
Your trusted contact will receive a brief notification letting them know they have been removed as your trusted contact.
After setup
After you add a trusted contact, ChatGPT sends that person an invitation that explains the role.
If the person accepts the invitation within 1 week, the feature becomes active.
If the person is not able to participate or does not respond before the enrollment period ends, we will let you know so you can choose another trusted contact.
Constraints and limitations
Trusted contact is available for users who are 18 or older*. If you are under the age limit and want a feature that helps notify a parent or guardian if you are in distress, see: Parental controls on ChatGPT.
Trusted contact is available in ChatGPT personal accounts. It is not available in shared workspaces such as ChatGPT Business, Enterprise, or Edu.
Each eligible account can have one trusted contact.
A trusted contact must be 18 or older*.
Email is required and phone number is recommended but optional.
*In Korea, trusted contacts must be 19 or older.