Help
You don't have to carry this alone.
Feeling scared or low about AI is more common than you might think. If it's getting too much, here are people you can talk to right now, and a few things that help.
Talk to someone now
Free, confidential and open 24 hours. You don't need to be in crisis to call.Everywhere elseFind a helpline in your countryFind A Helpline lists free support lines by country.
In immediate danger? Call your local emergency number: 911 in the US, 999 in the UK, 112 in the EU.
Not in crisis, but it feels heavy?
Small things that help. Pick one.A two-minute reset2 min
InBreathe in slowly through your nose for 4.
OutBreathe out through your mouth for 6. Repeat ten times.
Come back to the room3 min
When your mind races ahead to the future, name what is here now:5things you can see
4things you can touch
3things you can hear
2things you can smell
1thing you can taste
Put the news in a boxThis week
1Pick one time a day for AI news, not at night.
2Mute the words that pull you in on social apps.
3Swap scrolling for one weekly summary you trust.
The Steady Letter does this for youSay it out loudToday
Tell one person you trust that this has been on your mind. It often helps just to hear that someone else feels it too.If worry is affecting your sleep, work or appetite for more than a couple of weeks, a doctor or therapist can help.Gentle reads in the Coping hubaidoom.ai is not a crisis or medical service. The helplines above are independent services. Numbers checked on [date] by [Editor name]. Report an out-of-date number