Will AI Take My Job? What Is Actually at Risk and What Isn’t

Hardly a week passes without a headline announcing that artificial intelligence will replace millions of workers. For a young graduate in Lahore or a mid-career accountant in Karachi, those headlines can feel personal. The question will AI take my job is partly economic and partly psychological. Let us look at what the research actually says, and then at how to manage the fear itself.

In this guide I will explain how the International Labour Organization (ILO) measures AI’s effect on work, which tasks are more and less exposed, the myths that drive unnecessary panic, and a practical, step-by-step plan for students and working adults in Pakistan, India and the Gulf.

Short answer: For most people, AI is more likely to change parts of their job than to remove it entirely. The ILO’s research finds that clerical work is the most exposed, while most occupations include tasks that still need human input. The practical response is to understand your own tasks, build skills AI complements, and keep worry from turning into paralysis.

• One in four: globally, one in four workers are in an occupation with some generative AI exposure (ILO, 2025).
• Highest exposure is smaller: 3.3% of global employment falls into the highest exposure category, according to the same ILO study.
• Transformation, not only loss: the ILO concludes that transformation of jobs is the most likely impact, because most jobs involve tasks requiring human input.

How the research measures AI and jobs

The ILO first published a global analysis of generative AI and jobs in 2023 (ILO, 2023), then refined it in 2025. The newer study rated thousands of tasks within occupations, drawing on a large survey of workers and rounds of expert review, and grouped occupations into four gradients of exposure (ILO, 2025).

“Exposure” is not the same as “replacement”. It means that some tasks in a job could be done or assisted by generative AI. Whether that leads to job loss, changed roles or new work depends on employers, policy and how people adapt.

Jobs are made of tasks

This is the most useful idea to hold onto. A teacher marks papers, plans lessons, calms a frightened child and talks to parents. AI might help with the first two. It is much less suited to the last two.

When you ask whether AI will take your job, a better question is: which of my tasks could be automated, which could be assisted, and which depend on being human?

What is more at risk

The ILO reports that clerical occupations continue to have the highest exposure. It also notes that some strongly digitised professional and technical roles have seen increased exposure as AI tools improve (ILO, 2025).

In practice, tasks such as routine drafting, data entry, standard reports and simple translation are the most easily assisted or automated.

The ILO also found differences between groups. Women’s employment was more concentrated in the highest exposure category (4.7%) than men’s (2.4%), and overall exposure was higher in high-income countries (34%) than low-income countries (11%) (ILO, 2025). Those are global and income-group figures, not figures for any single country.

What is less at risk

Tasks that rely on trust, physical presence, complex judgement and relationships are harder to automate. Think of counselling, nursing, skilled trades, negotiation, leadership and work that requires understanding local culture and context.

• More exposed: routine drafting and summarising. Less exposed: building trust with people.
• More exposed: standard data entry. Less exposed: physical, hands-on skilled work.
• More exposed: simple, rule-based reports. Less exposed: complex judgement under uncertainty.
• More exposed: basic translation. Less exposed: understanding culture and context.

What this can look like in real jobs

A composite of common situations (not a real client). These examples show how tasks within a job may change.

The office assistant in Karachi

Sara spends much of her day typing letters and updating spreadsheets. Some of these tasks could be assisted by AI tools. Her knowledge of the company’s clients, her judgement about which issues to escalate and her relationships with colleagues are harder to replace. Learning to use AI for drafting while taking on more client-facing work changes her role rather than ending it.

The fresh graduate in Hyderabad, India

Karthik worries that entry-level coding jobs will disappear. Instead of freezing, he learns to use AI coding assistants, focuses on understanding problems and communicating with users, and builds small projects that show judgement, not just code.

The teacher in Abu Dhabi

Nadia uses AI to generate practice questions, then spends the time saved on one-to-one support for struggling students. The relationship side of her job grows.

Myths and facts about AI and work

• Myth: “AI will replace most jobs soon.” Fact: the ILO concludes that transformation of jobs is the most likely impact (ILO, 2025).
• Myth: “Only factory jobs are at risk.” Fact: clerical work has the highest exposure to generative AI, and some professional digital roles have seen increased exposure.
• Myth: “If my job is exposed, I’ll definitely lose it.” Fact: exposure means some tasks could be affected; outcomes depend on many factors.
• Myth: “Avoiding AI will protect me.” Fact: understanding the tools helps you see which of your tasks they assist and where your human value lies.
• Myth: “Worrying more will help me prepare.” Fact: research links self-focused rumination with poorer problem-solving (Lyubomirsky and Nolen-Hoeksema, 1995).

The psychology of AI fear

Fear of the future is understandable. But constant scrolling through AI headlines often turns into rumination: repetitive, passive worrying. In other words, the more time spent worrying in circles, the harder it becomes to plan sensibly. The APA also notes that chronic stress takes a toll on both mind and body.

In desi families, AI fear can mix with existing pressure: years of investment in a degree, expectations of a “settled” job, and comparisons with cousins. Naming that extra weight helps separate realistic planning from family anxiety.

Limit AI news to one short, scheduled slot a week. Use the rest of that energy for one concrete skill-building action.

What you can do now: a step-by-step plan

Instead of asking “will AI take my job?” on repeat, turn the question into a plan.

1. List your tasks: write down what you actually do in a typical week.
2. Sort them: mark each as likely to be automated, assisted or human-centred.
3. Learn to use AI tools: hands-on familiarity shows you which of your tasks they genuinely assist.
4. Strengthen human skills: communication, judgement, empathy and teamwork grow in value as routine tasks shrink.
5. Use free, credible training: options such as DigiSkills offer free courses, including in artificial intelligence.
6. Review every six months: tools change quickly; update your task list and plan.

For students choosing a field

• Choose a field that suits your interests and strengths; few fields will be untouched, and few will vanish.
• Within your field, aim for skills that combine knowledge with judgement and people work.
• Learn to use AI tools ethically for study, without letting them replace your own understanding.
• Build a small portfolio of real work that shows how you think.

Using AI responsibly at study and work

Learning AI tools is useful, but how you use them matters for your reputation and your growth.

• Check everything: AI tools can produce confident mistakes. You remain responsible for what you submit or send.
• Follow the rules: universities and employers have different policies on AI use. Ask if you are unsure, rather than guessing.
• Protect privacy: do not paste confidential client, patient or company information into public tools.
• Keep learning the basics: if AI does all your thinking, you lose the very judgement that makes you valuable.
• Be honest: if AI helped with a piece of work, follow your institution’s or employer’s guidance on saying so.

For parents: talking to children about AI and careers

Many parents in Pakistan and across South Asia are hearing frightening messages about AI and passing that fear on, sometimes by pushing children towards or away from particular fields in a hurry.

1. Stay calm: your child takes cues from your tone. Share concern without panic.
2. Look at tasks, not titles: explore together what people in a field actually do day to day.
3. Value human skills: praise communication, kindness, curiosity and teamwork, not just marks.
4. Encourage safe exploration: free, credible courses are a low-risk way to try new skills.
5. Watch their wellbeing: if worry about the future is affecting sleep or mood, take it seriously.

A parent to a teenager: “Nobody knows exactly how jobs will change, including me. What we can do is help you learn skills that stay useful, and keep adjusting together.”

What to say: scripts for anxious moments

To yourself, when a scary headline appears

“This is a general trend, not a verdict on me. What is one thing I can learn this week?”

To a worried parent

“I’ve looked at the research. Most jobs are expected to change rather than disappear. Here is my plan for learning the skills that matter.”

To your manager

“I’d like to learn how AI tools could help our team. Could I try them on [task] and share what I find?”

When to get professional help

It is worth speaking to a qualified psychologist if:

• fear about your career is affecting sleep, appetite or relationships
• you are avoiding study or work because the future feels pointless
• anxiety about the future comes with panic attacks or constant worry
• you feel hopeless, or have any thoughts of harming yourself (use the urgent help below today)

Need help right now? If you might harm yourself or someone else, or you are in danger right now, call your local emergency number or go to the nearest emergency department.

• Pakistan: Umang mental health helpline 0311 7786264; in an emergency, police 15 or Rescue 1122
• Saudi Arabia: emergency 911; counselling line 920033360 (8am–8pm, Saturday 1pm–8pm; not 24 hours)
• India: Tele-MANAS 14416 or 1-800-891-4416 (emergency 112)
• Bangladesh: Kaan Pete Roi +880 9612-119911 (3pm to 3am daily)
• United States: 988 Suicide & Crisis Lifeline, call or text 988 (24/7)
• UK and Ireland: Samaritans 116 123 (free, 24/7)
• European Union: emergency number 112
• Anywhere else: call your local emergency number, or find a free helpline at findahelpline.com.

If you would like to talk this through with me, you can book a consultation. Whoever you choose, choose someone qualified and registered.

Related reading: How to Handle Anxiety: A Psychologist’s Practical Guide, How to Start Freelancing With Zero Experience, Family Pressure vs. Your Own Business. For more, explore the Become Better section of this site.

Quick FAQ

Which jobs in Pakistan are most at risk from AI?
Country-specific detail is limited, but the ILO’s global research identifies clerical work as most exposed. Look at your own tasks rather than job titles alone.

Should I avoid studying for jobs AI might affect?
Not necessarily. Many fields will change rather than disappear. Choose a field you are suited to and learn to work alongside AI.

Is it too late to learn AI skills?
No. Many tools are new for everyone, and free courses are available.

Are women more affected by AI than men?
The ILO found that a larger share of women’s employment falls in the highest exposure category than men’s, mainly because of clerical work. This is a global pattern, and individual situations vary.

Should I use AI to do my university assignments?
Follow your university’s rules. Using AI to understand topics or check your work can help, but submitting AI-written work as your own may break academic integrity policies and robs you of learning.

Will AI replace psychologists?
AI tools may support some tasks, but therapy relies on human relationship, judgement and ethics.

References

1. Gmyrek P, Berg J, Kamiński K, et al. Generative AI and Jobs: A Refined Global Index of Occupational Exposure. International Labour Organization. 2025. https://www.ilo.org/publications/generative-ai-and-jobs-refined-global-index-occupational-exposure
2. Gmyrek P, Berg J, Bescond D. Generative AI and Jobs: A global analysis of potential effects on job quantity and quality. International Labour Organization. 2023. https://www.ilo.org/publications/generative-ai-and-jobs-global-analysis-potential-effects-job-quantity-and
3. American Psychological Association. Stress. https://www.apa.org/topics/stress
4. Lyubomirsky S, Nolen-Hoeksema S. Effects of self-focused rumination on negative thinking and interpersonal problem solving. Journal of Personality and Social Psychology. 1995;69(1):176-190. https://doi.org/10.1037/0022-3514.69.1.176
5. DigiSkills.pk, Ministry of IT and Telecom / Virtual University of Pakistan. https://digiskills.pk/
6. Rescue 1122 (Emergency Services Department). https://rescue.gov.pk/

Last checked 13 October 2026. This article is for education only and is not career, financial or professional mental health advice. Written by Dr. Malik Sherjeel Awan (PsyD).

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Dr. Malik Sherjeel Awan

Dr. Malik Sherjeel Awan is a clinical psychologist based in Makkah. PsyD (Clinical Psychology), University of Karachi.
He writes practical, evidence-based psychology for everyday life.

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