Why Do I Feel Stressed After Playing Video Games?
You’ve just finished a gaming session, maybe a few hours, and instead of feeling relaxed and refreshed, you’re feeling stressed, anxious, or even depressed. This is a common experience for many gamers, and it’s not just about a bad game or losing streak. The reasons are multifaceted, encompassing game mechanics, underlying mental health issues, and the way gaming can interact with your lifestyle. The stress you’re experiencing is likely a combination of several factors. Let’s delve into the specific reasons why video games, an activity meant to be fun, can leave you feeling so stressed.
The Root Causes of Gaming Stress
Repetitive Thought Loops and Incomplete Objectives
Many games are designed to be engaging and captivating, drawing you into a world where you have goals, missions, and challenges to complete. However, this can also be a source of stress. The article quotes “Game anxiety can include repetitive thought loops, especially about things we can’t complete in the game.” This mental cycle can lead to frustration and anxiety, especially if you are facing complex puzzles or difficult boss battles that seem impossible to overcome. This constant nagging thought about unfinished in-game tasks can extend beyond the game itself, impacting your mood and causing stress.
Performance Anxiety and Social Pressure
Multiplayer games add another layer of complexity. The fear of letting teammates down or being perceived as a poor player can generate significant stress. This is compounded by the competitive nature of many online games. The need to perform well can create a pressure cooker environment, triggering anxiety, especially for those with existing social anxiety. Conversely, playing solo can lead to feelings of loneliness and isolation, also contributing to stress.
Gaming Addiction and its Comorbidities
Excessive gaming can be a sign of a deeper issue. Gaming addiction is a recognized disorder that can lead to a range of mental health problems. The article highlights that 92% of those with gaming disorder also present with anxiety and 89% with depression. This indicates that rather than causing the anxiety, gaming can be a way people with anxiety cope. The addictive nature of gaming can become a vicious cycle: people game to escape stress but the addiction itself increases stress.
Physical Health Impacts
Excessive gaming often leads to a sedentary lifestyle. This can result in poor physical health, such as poor sleep, and lack of exercise. The article mentions that poor sleep quality can contribute to both attention changes and anxiety, which can exacerbate mental stress. Furthermore, spending hours in the same position, often without breaks, can lead to repetitive stress injuries and other health risks, adding to physical and mental stress.
Dopamine Exhaustion and Emotional Suppression
Video games are designed to be engaging, leading to the release of dopamine, a neurotransmitter associated with pleasure. However, excessive gaming can lead to dopamine exhaustion. This can result in a lack of motivation and decreased interest in other activities, leading to feelings of depression and further stress. Moreover, the article mentions alexithymia (difficulty identifying and expressing emotions) and emotional suppression as potential consequences of excessive gaming. This suppression of feelings can manifest as increased stress and irritability.
Negative Impacts on Life Balance
Excessive gaming can negatively impact important areas of life, including relationships, education, career, and sleep. The resulting conflict between your gaming habit and other responsibilities leads to guilt and stress. As the article indicates, negative impacts on relationships, education, career, sleep, mental and physical health, stress, and maladaptive coping are common with excessive gaming. Balancing gaming with real-world responsibilities becomes harder, leading to increased stress levels.
How to Manage Gaming Stress
While the reasons for stress caused by gaming can be complex, the good news is that there are ways to manage it. Here are some strategies that were suggested in the article:
- Slow Down Your Breathing: When feeling anxious, take slow, deep breaths.
- Focus on the Present: Avoid dwelling on the past or future.
- Play Without Expecting to Win: Focus on enjoying the process of gaming.
- Control What You Can: Focus on your actions and strategy not on things you can not influence.
- Take Breaks: Step away from the game regularly.
- Distract Your Mind: Before gaming, engage in relaxing activities.
- Rebound Quickly From Mistakes: Learn from them and move on.
- Practice Mindfulness: Be aware of your emotions and thought patterns.
- Set Time Limits: Avoid excessive gaming by setting time limits.
Frequently Asked Questions (FAQs)
1. Is gaming addiction a real thing?
Yes, gaming addiction is a recognized mental health disorder, also referred to as gaming disorder. It’s characterized by impaired control over gaming, giving it increasing priority over other activities, and continuing it despite negative consequences. The World Health Organization includes it in the International Classification of Diseases (ICD-11).
2. How many hours of gaming is considered an addiction?
Generally, if you’re spending 15 to 20 hours per week or more on video games, it could indicate a problematic pattern. This average three hours a day on video games can begin to cause lasting damage to a person’s relationships and productivity.
3. What are some signs of gaming addiction?
Signs include: preoccupation with gaming, withdrawal symptoms when not gaming, increased tolerance (need to game more to feel satisfied), failed attempts to cut down, neglecting other activities, lying about gaming habits, using gaming to escape problems, and risking relationships or jobs because of gaming.
4. Can video games cause ADHD?
No, there is no evidence that video games cause ADHD. While it might seem like children with ADHD focus well on video games, it’s because games are designed to provide immediate, visual stimulation and rewards, not due to a causal link between games and ADHD.
5. How does gaming affect mental health?
Excessive gaming can negatively affect mental health, leading to increased levels of depression, anxiety, loneliness, and social phobia. It can also worsen existing mental health conditions and cause dopamine exhaustion.
6. Why do I feel depressed after playing video games all day?
Excessive gaming can lead to dopamine exhaustion, emotional suppression, and lack of motivation, all of which can contribute to feelings of depression. This is especially true if gaming becomes an escape from life’s problems and replaces real-world engagement.
7. How does gaming affect sleep?
Gaming, particularly before bed, can interfere with sleep quality. The bright screens of devices can suppress melatonin, a hormone that regulates sleep, leading to difficulty falling asleep and poor sleep. Poor sleep, as noted before, can lead to anxiety and a downward spiral.
8. Can video games cause anger problems?
Yes, video games can sometimes trigger anger issues. This can happen when games involve threats to ego, lack of control, or an environment that encourages toxic behavior. The frustration and competitive nature of games can also contribute to angry outbursts.
9. Is it healthy to game every day?
Oxford University believes that about 1 hour of gaming per day is better than no gaming at all for personal well-being and mental health, however over that amount may not be helpful to a person’s mental health. Maintaining a balance between gaming and other activities is crucial.
10. What is ludectrophobia?
Ludectrophobia is the fear of video games. While a fear of video games is quite specific and less common, this definition of the fear of video games has existed since the 1980s, as each decade has brought with it new concerns.
11. How can I stop being frustrated at video games?
To manage frustration: take breaks, be aware of your emotions, set limits, don’t take things too seriously, avoid playing with angry people, talk to others, avoid competitive games when upset, and use relaxation techniques.
12. How can I get rid of gaming anxiety?
To reduce gaming anxiety: slow down your breathing, focus on the present, play as if winning doesn’t matter, only think about what you can control, have fun, and try relaxation techniques like mindfulness.
13. What is the most addictive video game genre?
Role-playing games (RPGs) are considered the most addictive video game genre, with first-person shooter (FPS) games being second.
14. Can gaming help with mental health?
While excessive gaming can be detrimental, gaming can also offer benefits. It can act as a distraction from pain or psychological trauma, improve cognitive function, offer opportunities for social interaction, and induce a flow state which reduces stress.
15. What should I do if I think I have a gaming problem?
If you suspect you might have a gaming problem, it’s crucial to seek professional help. A mental health professional can assess your situation, offer support, and provide strategies to manage your gaming habits and any underlying issues. You can also talk to friends or family, and seek peer support groups.
By understanding the potential stressors associated with video gaming, you can take steps to manage your gaming habits, and ensure they are a source of entertainment, not anxiety and stress.