Decide what you want from the experience
An AI companion might offer entertainment, roleplay or casual conversation. Being clear about your goal helps you recognise when the experience stops serving you.
Keep real-world connections
Make time for friends, family and other social activities. AI conversations should not become your only source of connection.
Set time and spending limits
Consider setting a weekly time allowance and a monthly budget, especially on platforms that charge for credits or premium interactions.
Notice how you feel afterwards
If conversations leave you more distressed, isolated or pressured to spend, consider stepping away and talking to someone you trust.
Know when to seek human help
AI companions are not a replacement for qualified mental health support or emergency assistance. If you need help, contact an appropriate professional or local support service.