AI is it Friend or Foe? Exploring the Balance of Benefits and Risks

As AI companions increasingly fulfill emotional and practical needs, are we becoming too reliant? Here we explore the pros, pitfalls, and solutions for a healthy relationship with AI.

Artificial Intelligence is no longer just about answering simple questions or playing our desired music track — it’s weaving its way into our emotional lives. From bedtime chats to playful banter, AI is becoming an emotional companion for many, including children. Scary. But AI is here to stay—it can’t be put back in Pandora’s box. So, how can we embrace it mindfully? Well, by learning how to enhance our lives with AI, without losing ourselves to it. Also, a key point to note is that as AI continues to evolve, it will become integral to our children’s futures. Not giving them the skills to use it effectively, and mindfully, could hinder their professional success. Striking the right balance between leveraging AI’s benefits and preventing emotional over-reliance is crucial for our wellbeing and personal growth.

In a recent conversation with a friend I heard this story of a young man in his twenties who started relying on AI for daily emotional support after a difficult breakup. At first, it seemed harmless—he would chat with his AI, venting his frustrations, and using it to fill the void. But over time, he found himself becoming more and more isolated. As it was a friend of a friend, I’m not sure how bad it got, but reportedly he came to prefer the company of his AI conversations over meeting friends or talking to his family. It’s clear here that he was using it as an emotional crutch, avoiding real-life connections.

On the other hand, there is me, a working mother of two and step-mother of two more, and I find AI incredibly beneficial for managing daily stress and self-care. Between work, family, and personal commitments, I’m pretty much struggling with staying organised and, indeed, sane. I’ve begun to use an AI assistant to remind me to take breaks, do breathing exercises, and manage my schedule. AI also provides me with a simple space to vent when things get overwhelming, offering calming responses or even humour to lighten my, sometimes lonely WFH, mood.

Take, for example, a recent moment when I asked my AI to ‘roast me.’ The response? A cheeky yet spot-on remark about my over-promising myself to commitments and over-estimating what I can achieve in a day. It was lighthearted, even insightful, and left me laughing. These interactions are fun, but they reveal something deeper about how we’re turning to AI for emotional stimulation and support.

The Rise of Emotional Reliance

For children, AI offers a non-judgemental ear for their questions, while adults may use it to combat loneliness or reflect on their lives. However, leaning too heavily on these digital companions can create issues, such as avoiding real-world emotional connections or problem-solving. So let’s explore the benefits and how to prevent over-dependence.

Benefits of AI for Wellbeing

Instant support

AI-powered apps and devices offer more than quick answers—they can guide you through relaxation techniques, mindfulness exercises, or even suggest activities to manage stress. For instance, apps like Calm or Headspace integrate AI to create tailored breathing or meditation routines, providing a moment of calm during a hectic day. These reminders can serve as a gentle nudge to prioritise mental and physical health, especially for those who may otherwise forget to take a moment for themselves.

Low-pressure communication

AI can be an excellent tool for individuals who find social interactions daunting. It offers a space free from judgment to practice conversations or explore thoughts and emotions. For people experiencing social anxiety, practising dialogue with AI can build confidence, acting as a stepping stone towards engaging with others in real-world scenarios. Its neutral tone and constant availability make it an accessible tool for emotional growth.

Light relief

Sometimes, life calls for a little humour, and AI can deliver this in surprising ways. Whether it’s asking for a joke, a fun fact, or even a playful roast, AI can break the monotony of a difficult day. This light-hearted interaction isn’t a substitute for human connection, but it can provide a welcome boost when you’re in need of a quick laugh or distraction.

How to Prevent Overdependence

Limit use

It’s important to establish boundaries for AI use, just as you would with any technology. Decide specific times or purposes for interaction—such as during work breaks or for guided meditation—to avoid slipping into a pattern of over-reliance. Setting these limits can ensure that AI remains a tool, not a crutch, in your daily life.

Reconnect offline

While AI can simulate conversation or support, it shouldn’t replace human relationships. Use AI as a springboard for deeper connections—for instance, letting it recommend a topic of discussion you can share with friends or family. Schedule regular offline interactions to nurture your emotional wellbeing in ways AI cannot replicate.

Be self-aware

Reflect on why you’re turning to AI. Are you seeking convenience, curiosity, or escaping something? Understanding the motivations behind your interactions can help you adjust your habits. Consider journaling or speaking to a therapist if you notice patterns of avoidance or emotional detachment. By recognising both the advantages and potential pitfalls of AI, you can strike a balance that supports your wellbeing without undermining real-world connections.

AI Tools to Enhance Productivity and Wellbeing

  • Woebot - An AI therapist that offers emotional support, self-care tips, and mental health guidance.

  • Wysa - an AI-driven mental health platform offering tools like guided therapy exercises, mood tracking, and anonymous chat support with AI and therapists, promoting emotional wellbeing through accessible, judgment-free conversations.

  • Calm - AI-driven meditation and sleep aid for relaxation and stress reduction.

  • Headspace - Offers guided meditations, breathing exercises, and mindfulness practices for mental wellness.

  • ChatGPT – An AI conversational tool that assists with various tasks, from answering questions to brainstorming ideas.

  • Google Gemini – Google’s conversational AI assistant, which integrates with its search capabilities to provide quick answers and creative content.

  • Anthropic's Claude – A competitor designed for safety and reliability in generating text, often used in business and professional environments.

  • Microsoft Copilot – Integrated into Microsoft products, Copilot offers AI-enhanced features for work tasks, from generating emails to summarizing data.

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