As artificial intelligence (AI) continues to evolve and integrate into our daily lives- from smart assistants and personalized recommendations to job automation and advanced robotics- many people are beginning to experience what is being called “AI anxiety”. This growing sense of unease stems from concerns about job displacement, loss of privacy, ethical implications, and even fears about machines becoming too powerful or autonomous. While some of these worries are rooted in science fiction, others reflect very real changes happening in the world around us.
AI anxiety is not limited to technophobes or doomsday thinkers- it is showing up in workplaces, schools, and even casual conversations. People are asking tough questions: Will AI take over my job? Can we trust algorithms to make important decisions? How will this technology shape the future of human connection? These questions are valid, and understanding where AI anxiety comes from and how to respond to it can help us navigate the future with more clarity and confidence.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is AI anxiety?
AI anxiety refers to the growing sense of worry, uncertainty, or fear people experience in response to the fast advancement and integration of artificial intelligence into daily life. As AI becomes more capable- powering tools like ChatGPT, self-driving cars, facial recognition, and workplace automation- many people are beginning to feel uneasy about what this means for their jobs, privacy, relationships, and even humanity’s future. AI anxiety is not a clinical diagnosis, but it is a very real emotional and psychological response to the profound changes that AI technologies are bringing!
One of the main drivers of AI anxiety is the fear of job loss or economic displacement. Research shows that 71% of employees are concerned over AI. As AI systems become more efficient at performing tasks traditionally handled by humans- from customer service and data entry to creative writing and legal research- there is growing concern that many roles will become obsolete. Check out our blog “How Counseling Can Help Your Career.” While AI also creates new opportunities and industries, the transition period can be deeply unsettling, especially for workers who feel unprepared or left behind. This fear of being replaced by machines is a common and powerful source of stress. Read our blog “What You Need to Know About Work-Related Anxiety.”
Another factor contributing to AI anxiety is the sense of losing control. Many people worry that as AI systems become more complex and autonomous, humans will no longer fully understand how decisions are being made. Concerns about algorithmic bias, surveillance, data privacy, and the lack of transparency in AI decision-making fuel these fears. When we rely on systems we do not fully understand or cannot question, it is natural to feel anxious about what is happening behind the scenes and whether those systems have our best interests in mind.
Pop culture and media can also amplify AI anxiety. Movies, TV shows, and news headlines often portray AI as either a miraculous solution or a terrifying threat, and rarely anything in between. This binary narrative can create confusion and fear, especially when it is hard to separate science fiction from science fact. The idea of superintelligent machines turning against humans, while not supported by current technology, feeds into deeper anxieties about losing control or being dominated by something we have created.
What are some key signs that I am experiencing AI anxiety?
Persistent worry about job loss due to automation or AI systems
Increased concern over privacy and data security from AI tools
Overthinking or obsessing about AI replacing human intelligence or control (Read our blog “How to Break the Cycle of Obsessive Thoughts”)
Feeling powerless or overwhelmed by the speed of technological change
Avoiding AI tools or technologies due to distrust or fear
Heightened stress or discomfort when hearing news about AI developments
Frequent questioning of AI's ethical impact or future risks
Difficulty sleeping or concentrating due to fears about the future of AI (View our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia”)
Resisting workplace or personal use of AI even when helpful
Increased discussions with others about “what if” AI scenarios, often with a negative tone
Check out our blog “Natural Anxiety Solutions That Actually Work.”
Ultimately, AI anxiety is a reflection of how deeply technology is reshaping our lives and how unprepared many people feel for the speed of that change! The good news is that awareness is the first step. By educating ourselves, staying informed, and engaging in open conversations about how AI should be developed and used, we can reduce fear and move toward a more thoughtful, human-centered approach to technology. AI is not going away, but how we understand and adapt to it can make all the difference.
What does AI scare me so much?
Feeling scared or uneasy about AI is more common than ever and for good reason. AI represents a dramatic shift in how we live, work, and interact with the world. Unlike previous technologies, AI can learn, adapt, and make decisions, often in ways that seem opaque or unpredictable. This uncertainty taps into a deep human fear of the unknown. When we do not fully understand how something works or how far it might go, it is natural for fear to take over. For many people, the idea that machines could become smarter, faster, or more capable than humans sparks anxiety about control, safety, and relevance.
Another big reason AI can feel so scary is the fear of being replaced. Whether it is job automation, creative tools that can write or design, or robots that can perform manual labor, AI is reshaping industries at a pace that many people are not prepared for. Even if your job is not at immediate risk, the idea that machines could outperform humans in once uniquely human areas, like creativity or emotional intelligence, can be deeply unsettling. It is not just about losing income; it is about losing identity, purpose, or place in society.
There is also the issue of trust. AI systems are often “black boxes,” meaning even their developers cannot always explain how certain decisions are made. This lack of transparency- combined with real-world concerns like algorithmic bias, surveillance, and misinformation- can make people feel powerless. When you do not know how or why an AI system is doing what it is doing, it is hard to trust that it is acting in your best interest. This mistrust, fueled by headlines about data breaches or unethical uses of AI, only deepens the sense of fear.
Lastly, pop culture and media often paint AI in extreme terms- either as the savior of humanity or a threat to its existence. Sci-fi stories about rogue robots, superintelligent machines, or dystopian futures amplify those fears even if current technology is far from that level. Still, the emotional impact of those narratives lingers. When combined with the very real and rapid changes we are witnessing today, it is no surprise that AI can feel overwhelming and even frightening. Understanding these fears and where they come from is the first step toward managing them and shaping a future with AI that feels less threatening.
How do I know if my fear of AI is based on reality of just media influence?
Examine the source of your information
Notice the emotional tone
Check what is actually happening
Ask yourself what you are really afraid of (e.g., are you afraid of AI itself or what it represents?)
5 Ways to Get Rid of AI Anxiety
As artificial intelligence becomes more integrated into our everyday lives- powering tools like virtual assistants, recommendation engines, and even creative platforms- it is natural to feel a sense of unease. AI anxiety, the fear or discomfort related to rapid technological change, can be rooted in job security concerns, ethical questions, or a general fear of the unknown. But like any anxiety, it does not have to control you. By approaching the topic with curiosity, intention, and balance, you can reduce fear and gain confidence in navigating the future.
1. Educate Yourself from Trusted Sources
Knowledge is one of the best antidotes to fear. Instead of relying on dramatic headlines or fictional portrayals of AI, seek out balanced, research-based information. Learn how AI really works, what it can and cannot do, and where it is headed. When you understand the actual limitations and capabilities of AI, the unknown becomes far less intimidating.
2. Focus on What You Can Control
AI development is a big-picture issue, but that does not mean you are powerless. Focus on things within your control, such as improving your skills, setting boundaries with technology, and choosing how much AI you interact with. Taking small, proactive steps, like learning a new digital tool or updating your resume, can restore a sense of agency and reduce anxiety.
3. Limit Media That Triggers Fear
Be mindful of how much dystopian media or sensational AI coverage you consume. While it is okay to be entertained or informed, constant exposure to negative narratives can intensify anxiety. Balance your media intake with positive stories of how AI is helping people- in medicine, education, or accessibility- to shift your mindset.
4. Talk About Your Concerns
You are not alone in feeling overwhelmed by AI. Sharing your thoughts with friends, coworkers, or anxiety counselors at Anchor Therapy can help you process your feelings and gain perspective. Sometimes just saying it out loud is enough to reduce the intensity of fear. Open conversations can also lead to more constructive thinking and even collaboration on solutions.
Living with AI anxiety may feel like…
Constant worry about being replaced by machines at work
Overthinking every news story or update related to AI advancements
Feeling uneasy or suspicious when using smart devices or AI-powered apps
Avoiding new technology out of fear it is too complex or threatening
Growing concerns about personal data, privacy, and surveillance
A sense of helplessness or loss of control over the future
Pretending to be fine with AI while quietly feeling anxious or overwhelmed
Struggling to explain your fears to others who may not share them
Trouble sleeping or relaxing due to "what if" scenarios running through your mind
Feeling isolated, like you are the only one worried while others embrace the tech
5. Set Healthy Tech Boundaries
Creating mindful routines around technology can reduce anxiety and help you feel more grounded. Try digital detoxes, turn off AI-driven notifications, or carve out non-screen time during your day. This reinforces the idea that you are in charge of your tech and not the other way around.
What are examples of technological boundaries regarding AI?
Turning off AI-powered notifications (e.g., personalized suggestions, smart alerts)
Limiting screen time or use of AI tools to specific hours of the day
Choosing not to use AI assistants (like Alexa or Siri) for certain tasks
Avoiding apps or platforms that use AI-driven facial recognition or tracking
Opting out of personalized ads and data collection whenever possible
Setting strict privacy controls on social media and search engines
Using “Do Not Disturb” or “Focus” modes to reduce AI-driven interruptions
Being intentional about when and how to use generative AI tools
Avoiding AI-based decision tools for deeply personal or sensitive matters
Regularly reviewing and managing app permissions that rely on AI features
Check out our blogs “Do I Have A Social Media Addiction?” and “Navigating Social Media: A Mental Health Therapist’s Guide to Balance and Well-being.”
AI is changing the world, but that does not mean it has to disrupt your peace of mind! By staying informed, taking action, and creating balance in your digital life, you can turn fear into understanding and anxiety into confidence. The future of AI is still being written, and you can shape that process in the way that you wish.
AI anxiety is a real and growing concern for many people as technology rapidly reshapes the world around us. Whether rooted in job fears, ethical questions, or a general sense of uncertainty, these feelings are valid and worth acknowledging. The good news is that anxiety does not have to control how you relate to AI. By staying informed, setting healthy boundaries, and having honest conversations, you can shift from fear to thoughtful engagement. AI is a powerful tool, but you ultimately have a say in how it shapes your life. Understanding it is the first step toward feeling more confident about its use and future.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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