These words, written more than a half-century ago about the electronic age, resonate powerfully today as we navigate the swift rise of artificial intelligence (AI). Just as previous generations adapted to revolutionary technologies, we face the challenge—and opportunity—of integrating AI into our lives in ways that support, rather than undermine, our well-being.

 AI and mental health might seem like unexpected allies. Mental health is personal and emotional—profoundly human. To some, AI might feel cold and robotic—even intimidating. But while the “A” in AI stands for artificial, AI tools are trained on massive amounts of human content: Samples of our recorded writings, conversations, scientific findings, creations, and more. Therefore, the intelligence these tools reflect mirrors aspects of our own complex and complicated humanity.

Whether you’re actively using AI in your daily routine or are exhausted from hearing about it, the reality is AI’s capabilities are rapidly improving, and its adoption is occurring at an unprecedented pace. Like the computer, the internet, social media, and smartphones before it, modern AI tools (ChatGPT and Microsoft Copilot) are reshaping how we work, learn, and connect. Even if AI currently seems irrelevant, overwhelming, or simply not for you, acknowledging its growing influence in our lives is vital.

By engaging thoughtfully, we can help to steer this technological wave rather than being swept away by it. AI: Stressor or Ally?

AI might trigger stress for some. A general fear of the unknown is natural as new technologies shake things up. Rather than ignoring these concerns, engaging with AI helps you step toward transforming uncertainty into agency. Below are practical tips and things to keep in mind as you explore how AI can help support your mental health. 

1. Embrace Imperfect Beginnings

AI can be a safety net against stress you feel when starting a new task or deliverable. The fear of failure or judgment is lessened when AI helps collaborate on your first draft. By knowing there’s a non-judgmental tool that can provide feedback and help refine your initially disorganized ideas, your creativity and expertise can flow freely. AI can jumpstart progress on new tasks, helping to remove initial friction so you can begin safely and confidently.

University of Iowa faculty, staff, and students have free and secure access to Microsoft Copilot. Head to https://copilot.microsoft.com, log in with your UI credentials, and try sending any of the below prompts within the text field that says, “Ask me anything…”

Prompt to try: “Help me create a rough outline for a presentation on [your topic].”  

2. Productivity Without Pressure

When overwhelmed by work or life demands, AI can help streamline tasks—organizing schedules, summarizing lengthy emails, or identifying actions items from meeting notes. Offloading mundane, stressful tasks can reduce stress and free mental space for creative thinking or relaxation. 

Prompt to try: “Help me create a prioritized to-do list template with space for both urgent tasks and self-care activities.” 

3. AI as Your Personal Reflective Space

Think of AI as a thoughtful and judgment-free listener when you’re emotionally burdened or have questions you hesitate to ask others. While it cannot replace therapy or genuine human connection, it offers a unique space for emotional processing with practical solutions and the safe exploration of difficult topics. When overwhelmed, you can unpack feelings while getting advice or ask about personal concerns and stressors without judgment.

Prompt to try: “What are three strategies for managing impostor syndrome in academic settings?”

4. Support Others with AI

AI can help you support colleagues, friends, or family who might be struggling. Drafting thoughtful emails or creating clear communication helps extend support without the stress of finding the perfect words. AI can amplify your empathy, helping you be more present and compassionate in daily interactions.

Prompt to try: “I’m worried about a stressed friend. Draft a brief, supportive message offering help without being intrusive.” 

5. Recognize AI’s Limits 

Understanding AI’s limitations is crucial. AI doesn’t possess genuine emotional understanding. It provides data-driven insights but lacks human empathy or an intuitive “understanding.” Use AI to enhance your productivity, lighten your workload, or find initial coping strategies—but remember the importance of human connection for deeper emotional health. You can determine the kinds of tasks and questions AI excels at by jumping in, testing it out, and finding its grooves. Based on its responses, you’ll gain an appreciation of when to use it and when it might make sense to seek an alternative approach.

6. Keep AI in Its Place

Your biggest mental health benefit of using AI might arise from setting boundaries. Use AI intentionally and deliberately rather than mindlessly. Set limits on technology use to avoid burnout or dependency. Today’s AI tools are just that: tools. Like any tool, AI has a time, place, and list of ideal use cases.

Navigating the Future Together 

AI is a tool, shaped by how we decide to use it. As these tools become more integrated into daily life, we have both the opportunity and responsibility to shape this relationship mindfully. The technology we create influences how we think, work, and connect—but we remain its authors. In the grand scheme of technologies and societal adoption, it is still early. By engaging thoughtfully with clear boundaries and a balance between AI and human connection, we can transform stress into empowerment.  

“We shape our tools, and thereafter, our tools shape us.”  

— John Culkin, The Saturday Review (1967)  

AI can be supportive, but it is not a substitute for professional mental health care.  
If you need help, please reach out to qualified professionals. 

The featured image was created by Tyler Bell using AI (Midjourney).