Video games can support stress relief
by increasing emotional awareness and helping people respond
in ways that improve coping and goal-achievement
Video games aren’t just fun and entertaining; some evidence suggests that they can actually be helpful for stress relief. While video games often get negative attention from people who suggest they make kids less social and more aggressive, there is mounting evidence that these interactive games can also have mental health benefits.
If you enjoy playing video games, the good news is that this hobby can be a great way to regulate stress. Video games have been connected to reductions in stress levels, increased emotional awareness, and solution-focused behavior.
Research on the connection between gaming and stress
Most gamers report that playing video games – even violent games – is a way to relieve stress and enjoy time with friends. Some evidence has even found that many commercially available video games can be helpful in the treatment of mental health conditions such as anxiety and depression.
However, much of the research on video games comes with the presumption that games are stressful or psychologically harmful. While this isn’t the whole story, some evidence supports this assumption.
There is a large body of research suggesting that playing violent video games is positively associated with increased scores on measures of aggression. However, there is still a great deal of debate over how this translates to actual real-world behavior. Many lab studies demonstrating this increased aggression look at thoughts and language but not actual behaviors.
One study found that teens who played violent games experienced increases in feelings of aggression, though the increases were barely detectable; teen girls experienced a slight increase in stress.
Research suggests that video games’ impact on the stress response is complex and can vary depending on the type of game played. Fighting games are associated with increased physical stress markers (like elevated blood pressure) compared to puzzle games, but they are also associated with higher self-reported positive emotions.
Cooperative games can decrease stress levels
One study examined players as they played either competitive or cooperative games. As predicted, there was a difference in stress levels after playing, and those who played cooperatively experienced a greater decrease in stress levels, but the difference was slight – both groups experienced decreases in stress by playing the game.
In addition, both groups retained positive feelings toward the other players, though there was slightly higher regard for those who were cooperative. This is another way in which video games can provide positive social experiences and a decrease in stress.
Video games vs. Meditative interventions
One study compared the stress-relieving effects of playing a simple casual video game to the effects of participating in a mindfulness meditation session. Both groups experienced significant reductions in stress following the intervention.
While participants in the mindfulness meditation group experienced slightly greater stress relief, the researchers suggested that the effects were very similar. Given the popularity of video games, researchers suggest that these tools can be an effective intervention for people coping with stress.
Video games may be a particularly appealing stress reliever for teens, students, young adults, and others who enjoy playing games on computers, tablets, or gaming consoles.
Video games can improve emotional and interoceptive awareness
There is evidence that video games can provide a safe and fun outlet for developing our emotional awareness and coping skills. The most useful strategies were those that either resolved the negative feelings (either by problem solving or using personal coping strategies) or sought social support from other players.
One study from the Behavioral Science Institute in the Netherlands studied proficient gamers playing Starcraft 2 to determine if their in-game coping mechanisms were related to their overall stress levels. They found that several players who became upset during gameplay found useful coping strategies to handle their negative emotions.
One key difference between those who coped well and those who were less effective copers was the ability to monitor their own feelings and internal states. This ability is known as interoceptive awareness.
By monitoring internal states, people are then able to take steps to maintain a healthy balance. They can do this, either by making beneficial decisions to improve their situation or by seeking support. In fact, most games reward players for managing their emotions and working toward solutions in the face of stress.
Everyday applications
In understanding what worked best for these gamers, we can use this information in our own lives: developing our interoceptive awareness and using it to maintain emotional balance is vital to healthy coping. Even more importantly, by playing games, we can provide practice scenarios for developing these skills in a non-threatening and fun way, which is one of the advantages of playing games. Study found that video games also has been found have potential to boost children’s intelligence.
If you are interested in trying video games for stress-relief, it can be helpful to know more about what might help and what you should avoid. Here are some recommended video games to help relieve stress.
Casual Games: These games can be picked up and played for a few minutes and then put down again. They can include simple challenges, short gameplay matches, or the ability to stop and save at any time. Casual games are enjoyable because they can offer a quick break, a challenging-but-not-stressful experience, and a change in focus.
Cooperative Games: These games involve challenges that can be completed with other players. There are several benefits to this. One of the main benefits is that players can create a network of friends through the game, which can be comforting and may also be empowering. We enjoyed playing games with friends when we were young, and this need doesn’t necessarily go away in adulthood.
Another benefit of cooperative gameplay is that players can help one another, offering symbolic support and enabling one another to develop problem-solving skills. These positive experiences and “wins” can feel empowering and build resilience to stress.
As subjects have reported, cooperative gaming can relieve stress and create positive feelings among players. These games can be played on handheld gaming systems, over the computer, or even via social media sites like Facebook.
Games for stress management
Some games were actually created to help players learn to manage stress more efficiently. While these games aren’t necessarily as “mainstream” as some of the others, they can be especially helpful for stress relief.
Some games train players in meditation while others can even train in biofeedback, helping players build skills in these powerful stress management techniques that can be used in virtually any stressful situation.
There are a number of stress relief games now available to play on virtual reality (VR) headset devices.
Games that teach stress management skills are rare, but there are a few. Some to consider include:
Relaxing Rhythms by Wild Devine: An older game that teaches biofeedback, which uses finger sensors to provide in-game feedback.
Muse: A game that uses a “brain-sensing headband,” which provides feedback for meditation: you listen to nature sounds as you meditate, but once your mind begins to wander, the atmospheric nature sounds become more intense until you bring your thoughts back to the present moment. This is a device that seems to fall somewhere between a game and a tool, but it can be enjoyable and more interesting to many new practitioners of meditation.
Champions of the Shengha: A game that allows players to wear a sensor in real life and become more powerful in the game by remaining calm as they play it, facilitating mindfulness practice. Champions of the Shengha is a remarkable game in that it encourages the practice of emotional mastery and allows players to become more powerful in the game and in real life. It’s ideal for teens and others who may have a difficult time learning stress management techniques like mindfulness, but love playing games.
Games that build skills
These games can build brain power or specific abilities. The benefit is that not only can they help to take your mind off of what is stressing you, they can help you to build executive function abilities that can help you to solve problems and stay organized in your regular life – abilities that can relieve stress!
Skill-building games can be puzzle games (like crossword puzzles that you can play online or on a handheld game device) or they can be games that require quick thinking.
Games you really enjoy
Really, any game that you truly enjoy can be a stress reliever. Virtually any game that you find to be truly fun can be beneficial by providing an escape from daily stress, a break from patterns of rumination, or a way to build positive feelings. Play, tune into your feelings during and after you play, and see what you enjoy the most!
It’s important to remember that video games can also be time-consuming or even addictive, so there is a need to be careful. If you struggle to control how much time you spend playing video games or if playing is causing problems in other areas of your life, consider looking for a different stress relief technique.
Ultimately, pay attention to how you feel during and after you play, and adjust based on your observations.