AI is developing rapidly, and for some people, the pace of change is difficult to process. Concerns about what AI could mean for our jobs, relationships, security and future can leave people feeling anxious, powerless or overwhelmed.

For some, the worry goes further, with fears about where increasingly powerful AI could ultimately lead and whether anyone is really in control of what happens next.

We asked BACP registered members Richard Miller, Alison Gee and Heidi Soholt about why AI can provoke such strong feelings, and what can help when worries about the future start to affect our lives in the present.

Why does AI cause anxiety?

Counsellor and AI ethicist Richard Miller says anxiety is often linked to uncertainty about the future.

“We are in the middle of a period of rapid change, not only in how we live individually but in how our workplaces, our schools and our public institution’s function. Artificial intelligence raises many questions, individual and collective, to which there are not yet clear or well-formed answers.”

For psychotherapist Alison Gee, the speed of change can make those feelings particularly intense.

“Some of the anxiety around AI feels almost Armageddon-like. People are watching something enormously powerful develop at extraordinary speed, without knowing where it will end or feeling they have much control over it. That can create more than anxiety. It can create dread.”

The uncertainty can also add to worries people already have about their future.

“For younger adults in particular, AI lands on top of an already uncertain future,” says Alison. “They are dealing with the cost of living, unaffordable housing, climate change and doubts about their long-term financial security.”

She says questions about work and employment can add another layer of uncertainty, particularly when people have spent years developing skills and working towards a particular career.

“When so many of the things that once made the future feel reasonably predictable become uncertain, it is not surprising that some people feel overwhelmed.”

What are people anxious about when it comes to AI?

For Richard, AI-related anxiety can take several forms, including concerns about work, relationships and the longer-term future.

“The concerns themselves tend to mirror the wider public picture. Is this safe. Where does my information go. Can I trust what it is telling me. Will my job exist in five years. And underneath those, a more diffuse dread about whether anyone is actually managing this problem.”

He also sees concerns about how AI is affecting relationships.

“Clients describe partners or family members using AI in ways that feel harmful, or that reshape the narrative of a relationship. That is new territory and we should be paying attention to it.”

How can you manage anxiety about AI?

Richard suggests looking at how much AI-related information we are consuming.

“The most useful practical intervention is usually the media diet. There will be no shortage of alarming headlines, and the public conversation about AI is maturing but is not yet arriving at a pace that allows anything to settle.”

“Limiting how often you engage with that material is not avoidance. It’s a reasonable response to a flow of information designed to hold your attention.”

Richard has followed developments in AI closely and says he’s found it important to create some distance from the constant stream of information.

“What I have learned is that managing this well is not about putting your head in the sand. It’s about looking at the abyss but not doing it all of the time.”

Therapist Heidi Soholt also highlights the role of uncertainty.

“Managing anxiety around AI can be difficult due to uncertainty about its abilities and meaning for our lives.”

She says it can help to remember that uncertainty is part of life more generally.

“When tackling uncertainty, it can be useful to remind ourselves that while life is inherently uncertain, we are able to function and even thrive nevertheless.”

How can you feel more grounded when you're worried about the future?

When worries about the future start to take over, Richard suggests returning to the things that make up everyday life.

“Be the main character in your own story. Spend time with people you love and tell them so. Cook. Walk. Play music. Make something with your hands. These are not small consolations. They are the substance of a life, and they’re what most of our time is actually for.”

He also suggests spending less time behind a screen and more time engaging with the world around us.

“If you want to feel grounded in the world, the most direct route is to spend more time in it.”

Richard believes that being grounded doesn't mean ignoring concerns about AI. It can mean recognising what is within our control and finding constructive ways to respond to what isn't.

“Alongside that, respect the part of you that is anxious rather than trying to talk yourself out of it.”

And where people feel strongly about the wider implications of AI, he suggests finding ways to use their voice.

“Look for where your voice can reach someone able to make a difference,” he adds.

When should you seek help for anxiety about AI?

Feeling worried about AI isn't necessarily a sign that something is wrong. Some of the concerns people have are based on genuine uncertainty and questions about how technology will develop.

But anxiety can become more difficult to manage when it starts affecting everyday life.

Alison says:

“Anxiety is not necessarily an unhealthy response to AI. Some of the concerns are real. But when fear about the future begins to dominate the present, disrupting sleep, relationships, concentration or someone's ability to enjoy their life, it may be time to seek support.”

Richard points to some familiar signs that anxiety may be becoming harder to manage.

“Sleep that is repeatedly disrupted. Daily functioning affected. Withdrawal from people, or a growing sense of isolation. A large and increasing share of time spent reading or talking about the subject.”

He says another important sign is when fear starts to shape how someone sees everything.

“When a fear-based view of the world stops being something a person holds and becomes the frame through which they see everything, and when they can no longer engage with other parts of their life, that is the point at which support is needed.”

Richard says: “The point is not to be talked out of the worry. It’s not to be left alone with it.”

Finding a therapist

If anxiety about AI or the future is starting to affect your everyday life, talking to a therapist can give you space to explore what you're feeling and find ways to manage it.

You can find a BACP registered therapist using our therapist directory.