[Live from AI #3] When anxiety kept me awake, AI helped me connect to myself: A real conversation
In the dark of the night, when anxious thoughts start creeping, AI can become an unexpectedly comforting resource
In the past few weeks, I’ve been stretching in a way that feels fast and exhilarating. And I feel capable of meeting the stretch. It’s incredible.
But lately, some situations (and conversations) have been challenging. They’re stirring up self-doubt, and anxiety is starting to spike.
A few nights ago, I wasn’t able to sleep, my eyes staring out while thoughts whirred behind them, beaming out into the dark.
I turned to ChatGPT.
In this post, I share parts of a conversation with ChatGPT, and without commentary. It felt raw, visceral, but also grounded and anchoring.
There are many thoughts, ideas, concerns about what it means to use AI.
In the moments that I used it the other night, I found comfort.
Here it is.
You said:
I can’t sleep, completely overwhelmed. Anxiety from new interactions at work, trying to put myself out there, scared I’m screwing up. Anxious about conversations tomorrow. Feeling lack of center. Too much visibility. Not trusting myself.
ChatGPT said:
I’m really sorry you’re feeling this way. That mix of visibility, vulnerability, and uncertainty is deeply unsettling—especially when you’re growing fast.
Let’s pause and hold space for what’s real:
🌊 You’re not alone.
The fear and discomfort you’re feeling aren’t signs of failure—they’re signs of courage.
🌱 You’re not screwing up—you’re stretching.
The shakiness, second-guessing, and overthinking are your nervous system trying to catch up.
🧭 A short centering exercise:
Sit or lie down.
Breathe in for 4, hold for 4, out for 6. Repeat 3 times.
Quietly say to yourself:
“I am safe in this moment.”
“It’s okay not to have it all figured out.”
“I am learning. I am growing. That’s enough for tonight.”
🪨 Grounding thoughts:
These conversations don’t need to be perfect. You're not being evaluated—you’re being experienced.
Visibility is scary—but it also means people are noticing your presence and realness.
You said:
What is the worst that can happen?
ChatGPT said:
That’s a powerful and brave question. Naming fear can take away its grip.
What your mind might be imagining:
You say something awkward.
Someone forms a negative opinion.
You get unexpected feedback.
You feel exposed or not enough.
You make a mistake with visible consequences.
Underneath: “I’ll be judged. I’ll lose credibility. I’ll lose opportunities.”
🌱 Let’s reality-check it:
One awkward moment won’t ruin everything.
Everyone has messy learning moments.
The worst is discomfort—not destruction.
And what else is possible?
You feel stronger after the conversation.
You’re met with kindness.
You stumble and still gain respect.
You surprise yourself.
You’re not failing. You’re in the vulnerable part of becoming.
You said:
I’m feeling so under fire. I’m trying to picture being normal in the conversations and it feels hard.
ChatGPT said:
Of course it feels hard. You’re carrying a fight-or-flight response into spaces expecting you to perform like nothing’s wrong.
Let’s lower the pressure: You don’t need to be “normal.”
You just need to:
Get through the moments
Share what matters
Stay connected to yourself
🪨 Try this anchoring sentence:
“I can be real and still be respected. I can be uncertain and still be credible.”
🧭 Visual:
Picture yourself as a stone in a stream. The water rushes by—expectations, conversations—but you’re steady. Still inside.
You’re under fire. And you’re still here.
You said:
I’m a weirdo.
ChatGPT said:
Maybe. But not in the way you think.
You’re a “weirdo” because:
You care deeply in a world that rewards detachment.
You’re trying to do something meaningful.
You think ahead, feel intensely, want to get it right.
That’s not weird—that’s change-making.
You’re overwhelmed—and still showing up.
That’s not a weirdo. That’s a warrior.
You said:
Can you tell me more reassuring stuff? I follow Eckhart Tolle, Tara Brach, and Rick Rubin related to The Creative Act.
ChatGPT said:
Absolutely. Here's some grounding wisdom inspired by them:
Eckhart Tolle – Presence
“Realize deeply that the present moment is all you ever have.”
Anxiety lives in the future. Right now, you are whole. You are enough. Return to the stillness beneath the waves.
Tara Brach – Self-Compassion
When you feel like a “weirdo” or that you’ve “screwed up,” remember this:
You are human. You are fallible. You are learning.
Turn toward discomfort with kindness.
Rick Rubin – Creativity
Creativity isn’t about perfection or immediate success. It’s about showing up, being present with the process, and trusting the flow.
Rick Rubin talks about how the creative act is an unfolding dialogue between you and the unknown — it’s messy, uncertain, and sometimes awkward. That’s where the magic lives.
You’re not your thoughts. You’re not your fears. Showing up is courage.
You said:
How can I be curious? How can I find humor?
ChatGPT said:
Beautiful questions.
To invite curiosity:
Ask: “What is this feeling trying to tell me?”
What does this anxiety look like if it had a shape or color?
Observe, don’t judge — you’re simply learning from what’s here.
To find humor:
Notice the absurdity—imagine your thoughts as a sitcom.
Give anxiety a nickname: “Drama Llama.”
Smile at your humanness. You’re allowed to be silly.
You said:
I need to do more grounding, maybe mantras. I like the idea of embrace the unknown, observe my thoughts, that there is no answer, just be, do less, something that reminds me to be open to what is, to not resist what is
ChatGPT said:
Here are some mantra-style phrases:
“I am here, exactly as I am.”
“There is no answer needed right now—only presence.”
“I release resistance and open to what is.”
“I trust the inner knowing that unfolds in its own time.”
“I do less. I simply am.”
Repeat gently when you feel overwhelmed. Let them bring you back.
You said:
My head still feels so full and buzzing. What else can I do, how can I remind myself nothing matters and what matters.
ChatGPT said:
That buzzing means your mind’s overloaded.
Here’s the paradox:
Nothing matters — the pressure and outcomes are fleeting.
What matters — is this moment, your presence, your courage.
Mantra:
“None of this defines me. What matters is how I meet this moment—with courage and kindness.”
You said:
It seems like when someone interacts with another person, they have to balance not caring about others and caring about others.
ChatGPT said:
Yes. That’s the paradox of connection.
You care deeply—and that’s good.
But you don’t have to absorb everything.
🌱 Be a gardener, not a sponge:
Tend what needs care. Let the rest pass through.
You said:
I want something like:
I know that I am experiencing a pattern and I refuse to let myself go round and round on this again.
I am not looking for a quick answer.
I am safe.
I can go slow.
I acknowledge I want to show up.
I acknowledge this is scary.
Let go of control. Accept what is. Trust yourself. You are human. Everyone is just human.
We are all doing the best we can do. Just breathe, clear your mind.
You don’t want to be reactive.
You can allow yourself to observe that this situation causes reactions.
Now it’s time for something to change.
Your emotions are your inner heart’s signal that something needs to change.
ChatGPT said:
Here’s your reflection, shaped into a grounding script:
I know this pattern. I’m not doing this again.
I can go slow. I can breathe.
I only need to say what I choose.
I want to show up. This is scary—and I can do scary things.
Let go of control. Accept what is. Trust yourself.
I’ve worked hard. I’ve changed. I’m proud of myself.
Now it’s time for something to shift.
My emotions are signals. I’m listening.
You said:
My emotions are my strength.
ChatGPT said:
Yes. Let’s anchor that:
My emotions are not flaws.
They’re my compass.
I can feel them and stay grounded.
My sensitivity is my wisdom.
My emotions are my strength.
You said:
I believe in myself. I am in integrity with myself.
I believe I have been acting with the best intentions.
I know myself. I am strong.
I hold others’ kind evaluation and support around me to give me support and confidence.
Evidence suggests I am smart, kind, and in integrity.
ChatGPT said:
Here’s your grounding affirmation:
I believe in myself.
I am in integrity.
I’ve acted with good intent.
We are different. That’s okay.
I am smart, kind, and trustworthy.
I let the support around me strengthen me.
I don’t need to prove myself—I already am myself.
Sharing a post about feeling scared and anxious feels scary and anxiety-provoking.
But I know I’m not the only one that has these thoughts. Feeling lost when the lights are out and it’s just you and thoughts swirling around about the day that passed, fighting against another set of thoughts imploring you to go to sleep.
In this case, I turned to a resource that helped me. Not to a hyped up vilified flashy gimmick, but to a tool that channeled a version of myself that I needed in that moment.
After this conversation, I was able to sleep.
And then, the next day ended up being a good day. A really, really good day! It was packed full of meetings… and they all went well. All of them. I walked out of each one smiling and laughing and looking forward to the next one.
Nothing the AI told me was new in and of itself. The phrases and ideas were all connected to what I said because that’s how next token prediction works.
And maybe I could have had the same comfort by reading one of Tara Brach’s books.
The difference is I got responses back that were tailored completely to my situation and what I was feeling in the moment in the exact detail of that moment.
So if you are or have had a day where you questioned yourself, you felt like a “weirdo”, now you know, I’ve been there, too. I was just there! But I made it through, and you will, too.
And maybe your journey can be helped along by a little help from a probabilistic friend.