Video games have long been subject to scrutiny and criticism regarding their potential negative effects on players, particularly concerning violence, addiction, and social isolation. However, a growing body of research is revealing that gaming, when approached mindfully, can actually offer significant benefits for mental health and psychological wellbeing. From reducing stress and anxiety to building cognitive skills and fostering social connections, games are increasingly being recognized as valuable tools for maintaining and improving mental health.
In this article, we'll explore the various ways that video games can positively impact mental wellbeing, examine the research behind these benefits, and highlight specific games and approaches that can help you harness gaming as a force for positive mental health in your own life.
The Science Behind Gaming and Mental Health
Before diving into specific benefits, it's worth understanding that the relationship between gaming and mental health is complex and multifaceted. Different types of games, playing contexts, and individual factors all influence how gaming affects wellbeing. That said, research has identified several mechanisms through which games can positively impact mental health:
Stress Reduction and Mood Regulation
Multiple studies have found that gaming can effectively reduce stress hormones and help regulate mood. A 2020 study published in JMIR Serious Games found that even brief gaming sessions could significantly reduce cortisol levels (a primary stress hormone) in participants. This stress-relieving effect appears to be related to the state of "flow" that games often induce—a psychological state of complete absorption in an activity that balances challenge and skill.
When we enter a flow state while gaming, we experience a form of active relaxation where the mind is engaged enough to prevent rumination on stressors but not so taxed that it creates additional stress. This state allows for a mental reset that many find more effective than passive relaxation techniques.
Cognitive Benefits
Research from the American Psychological Association and other institutions has demonstrated that certain types of games can improve various cognitive functions, including:
- Attention and Focus: Action games that require monitoring multiple elements simultaneously can enhance selective attention and the ability to filter out distractions.
- Problem-Solving Skills: Strategy and puzzle games exercise logical thinking and creative problem-solving abilities.
- Cognitive Flexibility: Games that require adapting to changing rules or environments can improve mental adaptability and reduce cognitive rigidity.
- Working Memory: Games requiring players to hold and manipulate information can strengthen working memory capacity.
These cognitive benefits may be particularly valuable for individuals dealing with attention disorders, age-related cognitive decline, or recovery from brain injuries.
Social Connection
Contrary to stereotypes of the isolated gamer, modern gaming often involves rich social interaction. A 2020 report by the Entertainment Software Association found that 65% of American adults play games with others, either online or in person. These gaming relationships can provide meaningful social support, particularly for individuals who might otherwise struggle with traditional social interactions.
For people with social anxiety, depression, or geographic isolation, online gaming communities can offer a sense of belonging and connection that might otherwise be difficult to access. The structured nature of game-based interactions can make socializing less intimidating while still fostering genuine relationships.
Achievement and Self-Efficacy
Games are designed to provide a sense of progress and accomplishment through well-calibrated challenge systems. This structure creates regular opportunities to experience success and mastery, which can boost self-efficacy—the belief in one's ability to overcome challenges and achieve goals.
For individuals struggling with depression or low self-esteem, these experiences of competence and achievement can be particularly valuable. The immediate feedback and clear progression paths in games provide concrete evidence of capability that can generalize to a more positive self-concept overall.
Gaming as Therapeutic Intervention
Beyond the incidental benefits that can come from recreational gaming, games are increasingly being used intentionally as therapeutic tools for various mental health conditions:
Anxiety Disorders
Several games have been specifically designed to help manage anxiety. For example, "Deep," a VR game developed in collaboration with psychologists, uses biofeedback to help players practice deep breathing and relaxation techniques. The game environment responds to the player's breathing patterns, creating a gamified form of diaphragmatic breathing practice that has shown promising results for anxiety reduction.
Even commercial games not designed with therapeutic intent can help with anxiety management. Games with predictable rule systems and controllable environments can provide a sense of order and agency that counteracts the uncertainty and helplessness often associated with anxiety.
Depression
Games that promote physical activity, such as "Ring Fit Adventure" or "Beat Saber," combine the mood-boosting effects of exercise with the engagement of gaming. This combination can be particularly helpful for individuals with depression who might struggle to motivate themselves for traditional exercise.
Narrative games that explore themes of resilience and growth, like "Celeste" or "Gris," can also provide both emotional catharsis and inspirational models for overcoming challenges. These games can help players process difficult emotions while reinforcing messages of hope and perseverance.
ADHD
The FDA has actually approved a video game as a treatment for ADHD. EndeavorRx, developed by Akili Interactive, is a prescription digital therapeutic that uses adaptive algorithms to improve attention control in children with ADHD. Clinical trials showed that the game significantly improved attention measures in many participants.
Beyond specialized therapeutic games, many commercial action games require sustained attention and response inhibition—skills that can be challenging for people with ADHD. Regular practice of these skills in an engaging context may help strengthen attentional control more broadly.
PTSD and Trauma
Virtual reality exposure therapy using game-like environments has shown effectiveness for treating PTSD, particularly for combat veterans. These applications gradually expose individuals to trauma-related stimuli in a controlled, safe environment, helping to process traumatic memories and reduce their emotional impact.
Some research also suggests that certain games, particularly tetris-like puzzle games, may help prevent the consolidation of traumatic memories when played shortly after exposure to traumatic content. This approach, known as "cognitive vaccine," is still being researched but shows promise for reducing intrusive memories.
Types of Games and Their Mental Health Benefits
Different genres of games offer different potential benefits for mental wellbeing. Here's a breakdown of various game types and their particular psychological advantages:
Puzzle Games
Examples: Tetris, Portal, The Witness, Baba Is You
Benefits: Puzzle games exercise logical thinking, pattern recognition, and cognitive flexibility. The focused attention they require can create a meditative state that blocks out rumination and worry. Research has shown that puzzle games like Tetris can disrupt the formation of visual intrusive memories and may help with symptoms of PTSD.
Simulation and Building Games
Examples: Stardew Valley, Animal Crossing, The Sims, Cities: Skylines
Benefits: These games offer a sense of control and creative expression that can be particularly soothing during times of stress or uncertainty. The predictable systems and gradual progression provide stability and accomplishment without high-pressure challenges. Games like Animal Crossing became particularly popular during the COVID-19 pandemic precisely because they offered a sense of normalcy, routine, and social connection during a chaotic time.
Narrative Adventures
Examples: Life is Strange, What Remains of Edith Finch, Firewatch, Journey
Benefits: Story-rich games can provide emotional catharsis and perspective-taking experiences that build empathy and emotional intelligence. Games that thoughtfully explore themes of mental health, grief, or personal growth can help players process their own emotions and develop new frameworks for understanding their experiences. The interactive nature of game narratives allows for agency and personal connection that passive media can't always provide.
Cooperative Multiplayer Games
Examples: It Takes Two, Minecraft, Sea of Thieves, Destiny 2
Benefits: Cooperative games foster teamwork, communication, and social bonding. They create shared experiences and goals that can strengthen existing relationships or form the basis for new ones. For individuals who struggle with face-to-face social interaction, cooperative games provide structured social contexts with clear roles and objectives, potentially making connection easier.
Exergames
Examples: Ring Fit Adventure, Beat Saber, Just Dance, Fitness Boxing
Benefits: Games that incorporate physical movement combine the psychological benefits of exercise with the engagement of gaming. Regular physical activity is one of the most well-established interventions for depression and anxiety, and gamifying exercise can help overcome motivation barriers and make movement more enjoyable.
Mindfulness Games
Examples: Flower, ABZÛ, Proteus, Sky: Children of the Light
Benefits: These contemplative games emphasize exploration, atmosphere, and sensory experience over challenge or competition. They often create states similar to mindfulness meditation, encouraging present-moment awareness and appreciation of beauty. The gentle pace and non-threatening environments make them particularly suitable for stress reduction and emotional regulation.
Healthy Gaming Practices for Mental Wellbeing
While games can offer mental health benefits, how we approach gaming matters significantly. Here are some guidelines for using games to support rather than detract from psychological wellbeing:
Intentional Selection
Choose games mindfully based on your current mental state and needs. If you're feeling anxious, a fast-paced competitive game might amplify those feelings, while a contemplative exploration game might provide calming counterbalance. Similarly, if you're feeling socially isolated, a solo game might not be as beneficial as one with community interaction.
Consider creating a "mental health game library" with different titles suited to different emotional needs, just as you might have different music playlists for different moods.
Balanced Play
Set reasonable time boundaries for gaming sessions. The benefits of gaming for stress relief and mood regulation typically occur within moderate play sessions (30 minutes to 2 hours). Beyond that, diminishing returns may set in, and excessive play can potentially interfere with other important life activities.
Use tools like timers, console parental controls, or apps like Forest that encourage focused time management. Many modern consoles and platforms also include play time tracking features that can help maintain awareness of gaming habits.
Mindful Engagement
Pay attention to how different games and gaming contexts affect your mood and energy. Notice whether you feel refreshed and uplifted after playing or drained and agitated. This self-awareness can help you refine your gaming choices to maximize positive effects.
Consider keeping a simple journal noting which games you played, for how long, and how you felt before and after. This can reveal patterns about which gaming experiences best support your mental wellbeing.
Social Connection
When appropriate, prioritize games that facilitate meaningful social interaction. This might mean local multiplayer games with friends or family, online games with voice chat capabilities, or single-player games that connect to broader communities through discussion forums or shared experiences.
Be mindful of the social environments within games. Some online communities are supportive and positive, while others can be toxic. Seek out and help cultivate gaming spaces that align with values of respect and inclusion.
Complementary Practices
Use gaming as one component of a broader mental health strategy rather than the sole approach. Combine gaming with other evidence-based practices like physical exercise, time in nature, quality sleep, and professional support when needed.
Consider how gaming might complement other mental health practices. For example, a brief meditation before or after gaming can enhance focus during play or help transition back to other activities.
When Gaming May Not Help
While games can offer significant mental health benefits, they aren't universally helpful in all situations. It's important to recognize when gaming might not be the best approach:
Gaming as Avoidance
If gaming is being used primarily to avoid dealing with problems that require direct action, it may provide temporary relief but ultimately delay necessary problem-solving. For example, using games to avoid difficult conversations, important responsibilities, or processing painful emotions might prevent adaptive coping in the long run.
Problematic Gaming Patterns
For a small percentage of players, gaming can develop into a problematic pattern that resembles addiction. Warning signs include:
- Inability to control or reduce gaming time despite negative consequences
- Withdrawal symptoms like irritability or restlessness when unable to play
- Escalating time requirements, needing to play more to achieve the same effect
- Significant impairment in important life areas (relationships, work, self-care)
- Continued gaming despite awareness of negative impacts
If these patterns emerge, gaming may be exacerbating rather than helping mental health issues, and professional support may be beneficial.
Severe Mental Health Conditions
While games can complement treatment for many mental health conditions, they are not a replacement for professional care in cases of severe depression, anxiety disorders, PTSD, or other significant mental health challenges. Games work best as part of a comprehensive approach that may include therapy, medication when appropriate, lifestyle modifications, and social support.
Recommended Games for Mental Wellbeing
Based on research and therapeutic principles, here are some specific games that may offer particular mental health benefits:
For Stress Reduction
- Journey (PlayStation, PC, iOS) - A wordless adventure with breathtaking visuals and a subtle multiplayer component that creates moments of genuine human connection.
- Stardew Valley (Multiple Platforms) - A farming simulation that offers a soothing routine, gradual progression, and a sense of accomplishment without time pressure.
- Flower (PlayStation, PC, iOS) - A meditative game where you control the wind, guiding flower petals through beautiful landscapes.
- Animal Crossing: New Horizons (Nintendo Switch) - A life simulation that unfolds in real-time, encouraging brief daily visits to a cheerful, controllable world.
For Cognitive Enhancement
- Portal 2 (PC, Xbox, PlayStation) - A first-person puzzle game that exercises spatial reasoning, creative problem-solving, and cognitive flexibility.
- Baba Is You (PC, Nintendo Switch) - A unique puzzle game that challenges players to manipulate the rules of the game itself, promoting outside-the-box thinking.
- Tetris Effect (Multiple Platforms) - A modern version of the classic puzzle game with immersive visuals and music that can induce flow states.
- Chess (Multiple Platforms) - The classic strategy game available in many digital forms, offering deep strategic thinking and pattern recognition training.
For Social Connection
- It Takes Two (PC, PlayStation, Xbox) - A cooperative adventure designed specifically for two players to work together, with mechanics that require communication and coordination.
- Minecraft (Multiple Platforms) - A building and survival game with virtually unlimited creative possibilities and strong community aspects.
- Sky: Children of the Light (iOS, Android, Nintendo Switch) - A social adventure game designed around positive interactions and helping others.
- Among Us (Multiple Platforms) - A social deduction game that creates lively discussion and can be played with friends remotely.
For Emotional Processing
- Gris (Multiple Platforms) - A visually stunning platformer that metaphorically explores the stages of grief and emotional healing.
- Celeste (Multiple Platforms) - A challenging platformer that thoughtfully addresses themes of anxiety, self-doubt, and personal growth.
- Life is Strange (Multiple Platforms) - An episodic adventure game dealing with friendship, time, and difficult choices with emotional depth.
- Florence (iOS, Android, PC, Nintendo Switch) - A brief interactive story about first love and personal growth that uses simple game mechanics to convey emotional experiences.
For Physical Activity
- Ring Fit Adventure (Nintendo Switch) - An RPG that uses a resistance ring controller and leg strap to turn exercise into an adventure game.
- Beat Saber (VR Platforms) - A rhythm game where players slash blocks with virtual lightsabers, providing an intense upper body workout.
- Just Dance (Multiple Platforms) - A series of dance games that encourage full-body movement to popular music.
- Fitness Boxing (Nintendo Switch) - A rhythm-based boxing workout game that tracks form and progress over time.
The Future of Games and Mental Health
As research continues to illuminate the connections between gaming and psychological wellbeing, we're likely to see further developments in how games are designed and used for mental health purposes:
Therapeutic Game Design
More games are being developed specifically with mental health benefits in mind, either as clinical interventions or as commercial products with wellbeing features. These games incorporate principles from psychology and neuroscience to target specific aspects of mental health, from attention training to emotional regulation.
Biofeedback Integration
Advances in consumer biofeedback technology are enabling games that respond to physiological indicators of stress or attention. Games might adapt their difficulty based on heart rate variability or skin conductance, creating experiences that dynamically respond to the player's mental state.
VR Therapy Applications
Virtual reality is opening new possibilities for immersive therapeutic experiences. From exposure therapy for phobias to virtual mindfulness environments, VR games can create controlled conditions for addressing specific mental health challenges with unprecedented realism and engagement.
Community and Support Features
Game developers are increasingly incorporating features that promote healthy gaming habits and community support. These include wellbeing reminders, toxicity reduction systems, and in-game mental health resources that connect players with support when needed.
Conclusion: Gaming as Self-Care
The research is clear: when approached mindfully, gaming can be a valuable component of mental health maintenance and improvement. From stress reduction and cognitive benefits to social connection and emotional processing, games offer diverse pathways to psychological wellbeing that complement other self-care practices.
The key lies in intentional engagement—choosing games that align with your current needs, playing in balanced ways that enhance rather than detract from overall life satisfaction, and remaining aware of how different gaming experiences affect your mental state.
As the stigma around gaming continues to fade and research advances our understanding of its psychological effects, we can look forward to more sophisticated applications of games for mental health. In the meantime, players can benefit from the growing recognition that time spent gaming isn't necessarily time wasted—it may in fact be time invested in maintaining and improving mental wellbeing.
Looking for games that might benefit your mental health? Try our game recommendation tool to discover titles across genres and platforms that match your preferences and potential wellbeing needs.