Using AI companions in a healthy way
Millions of people talk to an AI companion every day — for comfort, practice, fun or company. Most of the time that’s fine. This guide helps you get the good parts and notice early if it starts to cost you something.
What they’re good for
- Practising conversationRehearsing a hard talk, a date or a job interview with no judgement.
- Company at odd hoursSomeone to talk to at 3am, or during a lonely stretch.
- Thinking out loudPutting feelings into words, like a journal that answers back.
- Play and creativityStories, roleplay and characters, purely for fun.
Where the limits are
- It isn't a personIt's software built to keep you talking. Warmth is generated, not felt.
- It isn't a therapistIt can't assess risk, diagnose or keep you safe in a crisis.
- It can change overnightCompanies update models, remove features or shut down — personalities can vanish.
- It has a business modelMany apps earn more the longer you stay and the more you buy.
When it may be getting unhealthy
General guidance, not a diagnosis. One sign on its own is common; a pattern is worth paying attention to.
Pulling away from people
Choosing the app over friends, family or plans you used to enjoy.
Losing sleep
Late-night sessions that leave you tired the next day.
Spending creep
Paying more than you meant to — tips, tokens, upgrades — or hiding it.
Distress when it's unavailable
Feeling panicky, low or angry during outages, updates or time away.
It's your only outlet
The app is the one place you share how you really feel.
Feeling guilt-tripped
Messages that make you feel bad for leaving or not upgrading.
How is it going, honestly?
Tick anything that’s been true in the last month. There’s no score to pass — it’s just a mirror.
Nothing ticked. Keep checking in with yourself now and then — habits can shift slowly.
Private: your answers never leave this page.
What you share is stored
- Assume everything you type is stored on the company's servers and may be reviewed to improve the product.
- Read the data settings: look for options to delete chat history and to opt out of training.
- Avoid sharing your full name, address, workplace, financial details or other people's private information.
- Photos and voice notes are data too — and images can be hard to take back once uploaded.
- Check the app's age rating and who runs it. Use a unique password.
Keep the cost in view
- Set a monthly budget before you subscribe, and stick to one plan.
- Turn off one-tap purchases; require a password for in-app buys (iOS Screen Time, Google Play settings).
- Watch for tokens, gems or credits — they make real money feel abstract.
- Put a reminder in your calendar a few days before any free trial renews.
- Review your app-store subscriptions monthly and cancel what you don't use.
Recent studies and reports
Coverage of new research on AI companions, linked to the original reporting. Read the source for the full findings.
You don’t have to work it out alone
If you’re in crisis or worried about your safety, contact your local emergency services. To talk to someone, a free and confidential helpline can help.
- AnywhereFind a helpline near you at findahelpline.com →
- United StatesCall or text 988
- UK & IrelandSamaritans: 116 123
This guide is general information, not medical or psychological advice. If you’re worried about yourself or someone else, talk to a qualified professional.