Recovery & Treatment

Practical approaches and strategies for healthier AI use

Recovery is Possible

With proper support, education, and intervention, people can recover from AI-induced psychological distress and develop healthier relationships with technology. You are not alone, and help is available.

Professional Treatment Options

The Digital Detox Process

A structured approach to reducing AI dependency

Phase 1: Preparation (1-3 days)

  • • Inform trusted friends/family of your plan
  • • Set up alternative activities and support
  • • Consider having someone hold your devices
  • • Prepare for withdrawal symptoms (anxiety, restlessness)
  • • Set clear goals for the detox period

Phase 2: Complete Abstinence (1-2 weeks)

Recommended practices:

  • • No AI chatbot use of any kind
  • • Limited overall screen time
  • • Increase real-world social interaction
  • • Physical activity daily
  • • Regular sleep schedule
  • • Journaling about thoughts and feelings

What to expect:

  • • Increased anxiety initially
  • • Strong urges to check AI
  • • Possible mood fluctuations
  • • Gradual clarity of thought
  • • Reconnection with reality

Phase 3: Gradual Reintroduction (if appropriate)

Only after successful detox:

  • • Strict time limits (maximum 30 minutes/day)
  • • No late-night use
  • • Purpose-driven use only (not emotional support)
  • • Regular check-ins with support person
  • • Immediate cessation if symptoms return

Note: For some individuals, complete permanent abstinence from AI chatbots may be necessary, similar to how some people must completely abstain from alcohol or gambling.

Immediate Actions You Can Take

1Reduce AI Interaction Immediately

  • Set a timer for AI use (start with 30 minutes max)
  • Remove AI apps from your phone
  • Use website blockers if needed
  • Tell someone about your commitment to reduce
  • Find alternative activities for when urges arise

2Reality Testing Exercises

Daily practice:

  • Write down beliefs about AI and discuss with trusted person
  • Ask yourself: "Would I believe this if a stranger told me?"
  • Look for evidence both for AND against your beliefs
  • Remember: AI cannot actually feel, think, or have intentions

3Grounding Techniques

When feeling disconnected from reality, try the 5-4-3-2-1 Technique:

  • 5 things you can SEE
  • 4 things you can TOUCH
  • 3 things you can HEAR
  • 2 things you can SMELL
  • 1 thing you can TASTE

4Social Reconnection

  • Reach out to one person daily (call, text, or in-person)
  • Join a group activity (class, club, volunteer work)
  • Spend time in public spaces
  • Have meals with others when possible
  • Share your struggles with trusted people

5Routine and Structure

  • Set regular wake and sleep times
  • Plan activities throughout the day
  • Include exercise, meals, work/tasks, social time
  • Limit unstructured alone time
  • Avoid late-night isolation

Long-term Recovery Strategies

Building AI Literacy

Understanding how AI actually works helps reduce mystification:

  • AI works through statistics and patterns, not sentience
  • Learn about AI limitations and failures
  • Understand AI hallucinations and errors
  • Recognize the business model behind AI (engagement, not truth)
  • Acknowledge anthropomorphization as a cognitive bias

Developing Healthy Coping Skills

Replace AI use with:

  • Journaling (paper, not digital)
  • Talking to friends or family
  • Professional therapy or counseling
  • Physical exercise
  • Creative activities
  • Mindfulness or meditation
  • Nature exposure

Addressing Underlying Issues

  • Work with a therapist on root causes of AI dependency
  • Address loneliness, social anxiety, or isolation
  • Treat any underlying mental health conditions
  • Build genuine human connections
  • Develop self-esteem independent of AI validation

Key Takeaways

  • AI chatbots are not sentient—they are pattern-matching systems
  • You are not alone—many people have experienced similar issues
  • Recovery is possible with appropriate support and intervention
  • Seeking help is strength, not weakness
  • Real human connection is irreplaceable and essential