How to protect your mental health with AI on the rise
AI is an increasingly widespread technology, but it isn't without downsides. Want to understand the mental health risks associated with AI? Learn more about the relationship between AI and mental health.
By design, chatbots seek to maximize engagement, but increased engagement with AI tools can exacerbate mental health problems for users. Many users report increased loneliness and emotional dependency on chatbots, as well as delusional thinking.
Learn more about the mental health risks associated with AI, appropriate use cases, and how you can protect your mental health.
Mental health risks with AI
While AI has everyday use cases, many people turn toward artificial intelligence as a replacement for social interaction and human companionship. In other words, they're getting lonelier.
Many chatbot users report increased loneliness, social isolation, and emotional dependency on the technology. That feeling of isolation can also inadvertently increase the symptoms of mental health conditions, said mental health professional Tammie Rojas, MS, LPC and Clinical Director of Residential Services at Enterhealth, potentially even leading to psychiatric crises for some populations.
Anecdotal reports also point to an emerging phenomenon known as "AI psychosis." Those suffering from AI-associated psychosis have their delusional and often paranoid beliefs reinforced rather than challenged by chatbots, largely as a result of the sycophantic nature of AI models.
Not all people have the same risk factors. Experts claim that those most at risk for AI-related mental health problems include people with a personal or family history of psychosis, people with personality traits that make them susceptible to fringe beliefs, and people who spend multiple hours per day using chatbots.
"If you want to be very safe and conservative, talk to your doctor or therapist about how you should engage with AI."
Rojas
Warning signs that AI could affect your mental health
While it's perfectly possible to use AI in a healthy and balanced way, it is not without its associated risks. Some people can develop detrimental habits with the technology. Rojas suggests looking out for the following warning signs that AI is affecting your mental health:
- Feeling isolated
- Spending less time engaging in hobbies
- Spending less time outdoors
- Withdrawing from loved ones
Helpful and unhelpful uses of AI
AI can be helpful as… | Don't use AI as… |
a tool for summarizing initial search results. | a professional therapist. |
a brainstorming aid. | a friend, confidante, or romantic partner. |
a source of grammar and style feedback. | a spiritual, godlike, or superhuman oracle. |
a coding assistant. | an authoritative source of information. |
a tool used in moderation. | a 24/7 companion. |
How to protect your mental health when using AI
Engage with the physical world
"Remember that we're part of the physical world, and the physical world is still there for us," said Rojas. "It still has a lot to offer."
According to experts at the Harvard School of Public Health, spending time in green spaces outdoors comes with mental and physical health benefits like improved sleep and lower blood pressure. It's important to unplug from technology and engage with the physical world on a regular basis. If you're looking for ways to get active in nature, consider the following:
- Take a walk in a local park, or go for a hike.
- Ride a bicycle when traveling short distances.
- Take up a casual outdoor sport like disc golf.
- Take some time to complete outdoor maintenance like yardwork.
Be mentally flexible
While AI models tend to reinforce a user's preexisting beliefs, potentially leading to more rigid thinking, it's important to maintain mental flexibility. "Being mentally flexible is tied to good mental health," Rojas said. Consider the following for mental flexibility:
- Think of obstacles as opportunities rather than catastrophes.
- Consider opposing viewpoints with an open mind.
- Engage respectfully with people who have different beliefs from your own.
- Consume news and media from a variety of sources.
- Allow yourself to change your beliefs when presented with new evidence.
"Being mentally flexible is tied to good mental health."
Rojas
Take small steps to interact with people
Humans are hard-wired to interact with other humans. As social creatures, it's vital to have regular interactions with people in your community.
Sometimes it's difficult to develop new habits. Tammie Rojas talks about a concept called "behavioral activation," often applied to people with depression. "Even if you don't feel like it, if you can just make your legs move and make yourself do something that's good for you, the benefit will start lifting that fog a little bit." In other words, small adjustments to behavior can help you overcome isolation. Consider some of the following:
- If you regularly order delivery, consider eating out instead. You'll interact with other humans, and it's often cheaper.
- Attend community events like concerts, festivals, and flea markets.
- Search for volunteer opportunities at local nonprofit organizations.
- Join a meetup with people who share a common interest.
Find safe ways to engage with AI
While AI has many potentially beneficial use cases, it can also contribute to declining mental health. If you engage with AI, make sure you do so safely. Consider taking some of the following measures to protect your mental health while engaging with AI:
- Monitor and limit the amount of time you use AI per day.
- Set a regular bedtime, and ensure that you don't stay up late to use AI.
- Use AI only for practical tasks, and ensure that chatbots don't replace human relationships in your life.