How to Protect Your Wellbeing While Using AI at Work

Artificial Intelligence is now part of daily life for almost half of Australian workers. But, new research from The Change Lab’s 2025 Workplace Report shows it may be taking a toll on our mental health. 

In this contribution, Dr Michelle McQuaid, workplace wellbeing expert and senior fellow at the University of Melbourne, shares five practical, evidence-based strategies for staying healthy and connected while using AI at work.  From taking regular wellbeing checkpoints to building AI peer support networks, practising self-compassion, and creating small rituals to maintain human connection and civility, the article will show readers how to embrace AI’s benefits without sacrificing their wellbeing.

AI tools are rapidly becoming part of our everyday working lives. For many women in tech, these tools promise efficiency and productivity gains. But, as with anything that sounds too good to be true, there’s a catch. They can also bring hidden costs. The Change Lab’s 2025 Workplace Report found that while nearly 40% of Australian workers now use AI in their roles, frequent users report a 37% drop in wellbeing, along with significant declines in civility (22%) and self-compassion (28%).

In other words, while AI might make us faster, it may also make us harsher. Both with ourselves and with others. If you’ve found yourself snapping at colleagues after hours of AI prompts or pushing yourself to match an algorithm’s pace, you’re not alone.

But the answer isn’t to ditch your AI tools, it’s to use AI intentionally so that we can protect our mental health, and safeguard the humanity that helps us thrive at work.

Here are five evidence-based strategies to help you embrace AI without sacrificing your wellbeing.

1. Practice self-compassion during the learning curve.

Research shows AI users become 20% more self-critical as they navigate new demands.

When you’re struggling with AI tools, treat yourself with the same kindness you’d show a friend. Remind yourself: “Learning new technology is challenging for everyone. It’s okay to feel frustrated while I’m figuring this out.”

The data reveals a U-shaped performance pattern, so initial dips are normal before proficiency develops.

2. Preserve human courtesy in your communications.

Workers using AI frequently show 19% lower civility scores, possibly because AI interactions don’t require courtesy. Sure, some people are using ‘please’ and ‘thank you’ in their prompts, but just as many are barking demands at their AI tools.

Counteract this by intentionally maintaining warmth in your human interactions.

Start emails with genuine greetings, use basic manners such as “please” and “thank you,” and make eye contact during conversations. Your brain learns from every interaction, so don’t let efficiency with machines erode your humanity with people.

3. Schedule regular wellbeing check-ins.

While performance metrics rebound with AI proficiency, wellbeing continues to decline if left unchecked.

Create monthly wellbeing assessments alongside your productivity reviews. Ask yourself: “How am I feeling about work beyond just getting tasks done? What support do I need?” If your workplace doesn’t track this, advocate for wellbeing metrics to be included in AI rollout evaluations.

4. Connect with AI peer support networks.

The research shows those who’ve navigated the AI “struggle phase” can help newcomers. So if you’re still learning, seek out colleagues at different stages of AI adoption.

Those ahead of you can normalise the experience and share practical tips, while helping others behind you reinforces your own learning and builds confidence. This mutual support counters the isolation that technology can create.

5. Set boundaries around AI efficiency pressure.

Just because AI can work 24/7 doesn’t mean you should.

The 37% wellbeing decline often stems from internalised pressure to match AI’s pace.

Establish clear boundaries: AI tools end when your workday ends, quality matters more than speed and taking breaks to think creatively is valuable work. Remember, you bring human judgment, empathy, and strategic thinking that AI simply can’t replicate.

AI can be a powerful ally in your workday, but protecting your wellbeing takes intentional effort.

By building in self-compassion, preserving civility and setting healthy boundaries, you can harness AI’s benefits without losing sight of what really sustains performance: your health, your humanity and your relationships with others.

Interested in learning more? Download The Change Lab’s 2025 Workplace Report.