Do you have ‘AI Anxiety’? 5 tips on how to manage it
If you’re feeling a mix of emotions towards the new AI technologies on the block, you’re not alone. Calm’s Chief Clinical Officer, Dr. Chris Mosunic, is here with some tips to help tame our newest source of anxiety.
AI Anxiety [noun phrase]: Anxiousness caused by the ascent of artificial intelligence and the velocity of technological change.
Artificial Intelligence has been on the rise for decades, ticking away in the background like a futuristic possibility that’s always just out of reach. But with the rise of ChatGPT, Midjourney, and other technologies, that future appears to be here.
While hot takes vary quite a bit, from fantastic to fatalistic, one thing seems to be consistent: People have strong feelings about AI.
Recent Calm research* showed that nearly 1 in 3 adults (29%) are feeling anxious about AI, and 18% characterized their feelings as fear or dread. Many reported to be optimistic (31%) or excited (31%). But interestingly, many respondents were both amazed by and nervous about artificial intelligence. Even the optimists are uneasy about a future defined by AI.
As we ponder where AI technology is heading, questions and worries abound. Sci-fi movies are great but do we actually want to live in one? Are our jobs even going to exist next year? Does this mean we can finally pass off those mundane tasks? This is going to make life so much easier!
When our surroundings feel uncertain, anxiety is a natural response. It’s our evolutionary warning system telling us to be on high alert. But when it causes us to despair or become immobilized, anxiety is not serving us. And if we’re overcome with anxiety, we won’t have the mental and emotional capacity to tackle the challenges that AI poses.
So how can we manage this new source of anxiousness?
We reached out to our Chief Clinical Officer, Dr. Chris Mosunic, for some genuine guidance around how to navigate our collective AI Anxiety.
Be With The Uncertainty
Just when we thought things couldn’t get more uncertain, or that the pace of change couldn’t move any faster, AI sped into our lives, seemingly out of nowhere.
The one thing we know about humans is that many of us don’t love change, and we struggle to feel comfortable with uncertainty.
It doesn’t matter that the only constant in life is change. That doesn’t make it any easier for us to let go of wanting to feel stable and in control. That’s because we’re built for survival, and at its core, the rise of AI and automation can feel like a threat to our livelihoods (and even our lives).
Related: Are A Meta-Worrier? Here’s How To Know & What To Do
Here are some tips on how to cope with the uncertainty around AI that fuels our anxiety:
Resist resisting: When confronted with uncertainty, our first instinct can often be to fight it. Try simply sitting with it instead. Notice how the discomfort shows up in your body and mind.
Go at your own pace: Give yourself time to recalibrate to the new reality of AI, and let yourself dip in and out when you feel like it. Our brains cannot change on a dime. Allow it to percolate on its own natural timeline.
Talk it out: Process your anxieties with a friend or a co-worker. They’re probably feeling similar swirls of emotions.
Try this: A Heart Less Heavy with Tamara Levitt
Source: Getty Images
2. Feel The (Human) Feelings
We humans are great at fighting our feelings. We’ll often go to great lengths to avoid uncomfortable or challenging emotions, particularly when they’re linked to uncertainty. But this avoidance only adds to fuel to the anxiety fire.
So do something AI can’t. Feel your feelings.
If you’re feeling anxious or uneasy about AI, don’t invalidate those emotions. You’re allowed to feel anxious about it. It’s new and mind-boggling, and can feel overwhelming. Telling yourself you’re overreacting isn’t just ineffective, it can be destructive too as it erodes self-trust and self-confidence.
Tips on feeling your feelings:
Identify the emotions you’re experiencing to get a better understanding of what’s happening below the surface. Your anxiety could mean you’re working through a more deeply rooted problem, like feeling threatened or inadequate. Check out The Feelings Wheel for more.
Meditate. The Emotions Series with Tamara Levitt has some excellent sessions on dealing with difficult emotions like fear, anxiety, and worry.
Write down all your anxieties without censoring yourself. Then allot yourself a dedicated amount of time, say 15 minutes, to think through those anxiety generating thoughts. Giving ourselves active time to work through our worries helps us process and make sense of our emotions.
Investigate how your anxiety shows up in your body. Where do you feel it? Does the emotion have a color, or a shape or a texture? Does it ebb and flow or feel constant? Get curious.
3. Catch Yourself When You’re Catastrophizing
When we’re feeling anxious about the unknown, many of us fall into the trap of catastrophic thinking. We lean into our feelings or dread and our minds jump to the worst possible outcome, even if there isn’t any evidence to support it. This can cause low-level anxieties to spiral out of control.
If you find yourself catastrophizing:
Rationalize with yourself about your worst fears — what evidence do you have that they’re true or that they’ll come to pass? (No, sci-fi movies don’t count!)
Bring to mind times in the past that felt groundbreaking in the tech world (mobile phones, laptops, sat navs, e-readers), and consider how you’ve adapted to their existence despite any initial anxieties or concerns. Chances are, AI is likely to be the same.
Bring your mind back to the now. The future feels a whole lot less intimidating when you focus on the present.
One of the best ways you can bring yourself back to the present is through meditation. But there are other techniques too, including focusing on your senses (try this 5 minute meditation), moving your body, and tuning into your breathing.
Source: Getty Images
4. Lean Into The Nuance
Many of us have a tendency to view situations as “all-or-nothing” or through a “black-and-white” lens. This is a cognitive distortion called Polarized Thinking, and it often occurs because we’re focused on the extremes without considering the nuances or possibilities of any given situation.
As we know, the debate around AI is as nuanced as it is fierce. And with popular culture posing dystopian futures (“Westworld”, “I, Robot”, “Ex Machina”) and public figures making ominous predictions (Elon Musk stated that “artificial intelligence is our biggest existential threat” back in 2014), it’s easy to fall into the trap of thinking there’s only one possible outcome when it comes to AI.
Reality tends to exist in between the extremes, so it’s important to embrace the nuance. It’s perfectly normal for opposing emotions or views to be present at the same time. And they can also all feel as strong, real or true as each other.
You can feel fascinated and terrified, anxious and excited, resentful and grateful.
When we allow multiple truths to co-exist in our minds, we make space for more ease. So instead of battling yourself to feel a certain way about AI or leaning into the extremes of the situation, try letting it all just be there. You don’t have to like it, just hold space for the contradictions and the possibilities.
5. Embrace All Things Human
At the extreme end of AI anxiety, some of us may have a deep, even subconscious, fear about a machine take-over. Is this the beginning of the end of humanity? Will humans end up being replaced by robots? These are valid feelings.
At the root of these feelings lies a fear of over-dependence on technology. We worry about the negative consequences of relying too heavily on artificial intelligence. One way to remedy this fear is to embrace our humanity.
Here are some ways to embrace your humanity:
Be present for the little things you often take for granted — hugs, laughing until it hurts, that knowing look between you and your best friend
Make time for the people in your life, but importantly, prioritize connecting with them face-to-face, human-to-human. Virtual calls are fine but nothing compares to actual in-person time with another human!
Marvel at the awesomeness of fundamentally human things like awkward silences, or goosebumps when you’re listening to music
Make it a habit to ask people how they’re really feeling and practice deep listening when they respond
Disconnect from technology and spend some time in nature
Source: Getty Images
Straight From The Horse’s Mouth: AI’s Tips on Combating AI Anxiety
And finally, we asked AI itself to give us some five tips on dealing with AI anxiety. This is what ChatGPT had to say:
Remember that AI is a tool, not a replacement for humans: While AI has the potential to automate certain tasks and even augment human capabilities, it's important to remember that it is still just a tool. AI cannot replace the unique skills and abilities that humans possess, such as creativity, empathy, and intuition.
Consider the potential benefits of AI: There are many potential benefits to the rise of AI, such as improved healthcare, scientific research, and industry optimization. By focusing on these positive aspects, you can help alleviate some of your worries about AI.
Educate yourself about AI: One of the best ways to combat anxiety about AI is to educate yourself about it. By learning about how AI works, its limitations, and its potential applications, you can make more informed decisions about how to use and interact with AI technologies.
Be mindful of media bias: The media often sensationalizes news stories about AI, which can fuel anxiety and misconceptions. Be mindful of media bias and try to seek out reliable sources of information and consider limiting your exposure to AI-related news and social media posts.
Stay adaptable: Finally, it's important to stay adaptable and flexible in the face of change. The rise of AI is just one of many technological advancements that will shape our future, and it's likely that new technologies will continue to emerge. By staying adaptable and open to new possibilities, you can better navigate the uncertainties of the future.
⬆️ We also asked AI to generate a meditation that would help ease our AI anxiety. Here’s what it came up with.
Take it or leave it. We won’t be offended if you find AI’s tips more helpful in managing your AI anxiety. In a strange microcosm of the interplay between humanity and technology, you may find yourself integrating both human- and machine-guidance into your mental health coping strategies.
Take whatever serves you, and leave the rest.
*Calm research was fielded among n = 450 adults in the US between 3/21/23-3/22/23 and is nationally representative, with quotas across age, gender, race, ethnicity, and region
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