Video games, a global phenomenon enjoyed by millions, have now moved beyond the realm of simple entertainment. Besides providing fun, challenges, social interaction, and learning experiences, video games can also play a significant role in enhancing mental health. This article takes you on a journey to discover the positive influences of video games on mental health, while also discussing strategies to balance gaming with other aspects of wellness such as sleep, nutrition, exercise, and relationships.
Harnessing the Mental Health Benefits of Video Games
Video games can act as powerful tools in boosting mental health, offering benefits such as:
- Accelerating learning: Video games are a catalyst for cognitive enhancement, improving skills such as memory, attention, problem-solving, creativity, and spatial reasoning. They are also a treasure trove of knowledge, covering a plethora of topics, from history and science to culture and language.
- Building social connections: Video games bridge the gap between individuals, fostering connections with like-minded enthusiasts worldwide. Through online gaming, you can strengthen your communication, teamwork, and leadership skills while also building empathy.
- Providing solace from stress and trauma: Video games offer a refuge from the pressures of reality, allowing you to express yourself freely and release pent-up emotions. They can also help in managing specific mental health issues such as depression, anxiety, PTSD, or phobias.
Hydration Affects Gaming Performance
In any activity that requires sustained mental effort and concentration, such as video gaming, proper nutrition plays a pivotal role. It is the fuel that powers your brain and body, directly influencing your energy levels, cognitive function, and overall gaming performance. Here are some nutrition tips specifically for gamers:
Stay Hydrated: Dehydration can lead to fatigue, headaches, and reduced cognitive function, all of which can negatively impact your gaming performance. Drinking plenty of water throughout the day is essential, especially during intense gaming sessions.
Physical Activity Improves Mental Health For Gaming
While gaming is a predominantly sedentary activity, physical activity is crucial in maintaining a gamer’s health and cognitive function. Regular exercise not only enhances your physical health but also improves your mood, reduces stress, and boosts your mental agility – all of which contribute to better gaming performance.
- Regular Exercise: Incorporate moderate exercise into your daily routine. This could range from simple exercises like walking or cycling to more intense activities like running or weight training. Regular exercise improves blood circulation, ensuring that your brain gets the oxygen and nutrients it needs for optimal function.
- Posture and Stretching: Maintaining a good posture while gaming can prevent back pain and other discomforts associated with prolonged sitting. Also, regular stretching breaks can help avoid stiffness and improve blood circulation.
- Fitness Inspiration from Chess Grandmasters: One inspiring example comes from Fabiano Caruana, an American grandmaster in chess, who follows a rigorous physical training regime to prepare for the physical demands of… chess? Yes, chess. Despite it seeming absurd that someone seated for hours, barely moving more than their arms, would face physical demands, evidence supports the importance of physical fitness in such situations. A lean frame, a product of regular running, tennis, basketball, and swimming, helps Caruana prepare for chess tournaments.
- The Calorie-Burning Aspect of Gaming: Adding to that, Robert Sapolsky, who studies stress in primates at Stanford University, explains that a chess player can burn up to 6,000 calories a day while playing in a tournament – three times what an average person consumes in a day. The heightened breathing rates (which triple during competition), elevated blood pressure, and muscle contractions before, during, and after major tournaments indicate that grandmasters’ stress responses to chess are on par with what elite athletes experience.
Healthy Lifestyle and Mental Health For Gamers
In the world of professional gaming, rigorous training and demanding tournament schedules are the norm. For example, Lynnie “artStar” Noquez and Cody Sun, professional players from Team Dignitas and Clutch Gaming Academy respectively, have a daily regimen of six to eight hours of structured team practice. This is complemented by several more hours of self-directed practice. They maintain a balanced lifestyle by running errands and engaging in non-gaming activities in the morning and early afternoon, before delving into the hardcore gaming practice in the evening.
Their practice involves repeatedly playing the game and focusing on improving specific game mechanics. They also participate in scrimmages against other professional teams, reviewing and analyzing the recorded games for improvement areas.
For professional chess players, physical fitness is quite important. Some grandmasters engage in a variety of physical activities as part of their daily routine, such as running, playing tennis, basketball, and swimming. These physical exercises are not only for general health but also to prepare for the physical demands of chess. Though it might seem surprising, chess can be physically demanding due to the high levels of mental stress involved. For instance, the 1984 World Chess Championship was called off after five months and 48 games because defending champion Anatoly Karpov had lost 22 pounds. Additionally, research has shown that a chess player can burn up to 6,000 calories a day while playing in a tournament, which is three times what an average person consumes in a day. This is due to the elevated breathing rates, blood pressure, and muscle contractions before, during, and after major tournaments. The stress responses to chess are considered on par with what elite athletes experience.
Professional gamers, on the other hand, also have a rigorous schedule that involves several hours of structured team practice and self-directed practice. Their day typically starts late in the morning and involves replying to work emails, doing personal chores or spending time with family and friends, and then they start individual practice around the evening. This is followed by team practice which lasts until late at night. The routine can vary for different players, but the common theme is finding large blocks of time for as much gameplay as possible. The practice involves playing the same game repeatedly, often scrimmaging against other professional teams. These games are recorded and reviewed for improvement. When practicing alone, they play in the game’s ranked mode like other players. Moreover, esports players also stress the importance of physical exercise as part of their health regimen. Some have even requested personal trainers to help them maintain their physical fitness, which they believe to be beneficial for their gaming performance.
Physical exercise is an essential part of their regimen. Eli “Elk” Gallagher of the Overwatch League, for example, sought out a personal trainer and gym facilities to complement his training, recognizing the benefits physical fitness would bring to his gaming performance .
Psychological Health for Gamers: Mental Health is Key
Maintaining your psychological health is just as important as physical health for peak gaming performance. Mental health issues such as stress, anxiety, and depression can negatively impact your concentration, decision-making skills, and overall gaming experience. Here are some ways to ensure your mental well-being:
- Take Regular Breaks: Extended periods of gaming can lead to mental fatigue and eye strain. It’s important to take regular breaks, ideally every hour, to relax and refresh your mind. This can also help prevent the onset of “gamer’s tilt” – a state of frustration that can severely hinder your gaming performance.
- Practice Mindfulness and Grounding: These techniques can help reduce stress, improve focus, and enhance overall mental well-being. Incorporating mindfulness practices and meditation into your daily routine can help you stay calm and centered during intense gaming sessions, improving your decision-making and reaction times.
- Get Enough Sleep: Lack of sleep can lead to reduced cognitive function, slower reaction times, and burnout. Aim for 7-9 hours of sleep per night. Adequate sleep is crucial for memory consolidation and learning – important for mastering new game strategies and skills.
- Seek Support When Needed: Mental health matters. Don’t hesitate to seek help if you’re feeling stressed, anxious, or depressed. Talk to friends, family, or a mental health professional. Many communities and resources are available for gamers who are struggling with mental health issues.
Whether you’re a fan of MOBAs, FPS, or MMORPGs, these mental health tips for gamers apply across the board. Gaming can be a source of enjoyment, not a cause of detriment to your health. By taking on these habits, you’ll be better equipped to enjoy your gaming journey while also taking care of your health and well-being.
Achieving optimal performance in gaming isn’t just about mastering the game’s mechanics or improving your strategy. It’s also about taking care of your body and mind, ensuring that you’re in the best possible shape to take on the challenges that come your way. After all, a healthy gamer is a successful gamer. So, get started on these healthy habits today and game your way to victory!
Sources:
1. “Why grandmasters like Magnus Carlsen and Fabiano Caruana lose weight playing chess” from ESPN: https://www.espn.com/espn/story/_/id/27593253/why-grandmasters-magnus-carlsen-fabiano-caruana-lose-weight-playing-chess
2. “Gamer Life – Daily Routine in the Life of a Gamer” from Intel: https://www.intel.com/content/www/us/en/gaming/resources/pro-gamer-daily-life.html
3. “The Physical Impact of Chess” from Chess.com: https://www.chess.com/article/view/the-physical-impact-of-chess
4. “How do esports teams stay healthy?” from Dexerto: https://www.dexerto.com/health/how-do-esports-teams-stay-healthy-1425290/
5. “The Secret to Esports Players’ Success: Lots and Lots of Practice” from Wired: https://www.wired.com/story/esports-players-practice/
6. “Mental Toughness and Your Habits: Lessons Learned from 11 Sports Coaches” from James Clear: https://jamesclear.com/mental-toughness
7. “How do esports organizations keep their players healthy?” from Dot Esports: https://dotesports.com/business/news/how-do-esports-organizations-keep-their-players-healthy
8. “The Brutal Reality of Being the World’s Best ‘Clash Royale’ Player” from Wired: https://www.wired.com/story/clash-royale-pro-esports/
9. “What it takes to be a pro gamer” from Red Bull: https://www.redbull.com/gb-en/pro-gamer-daily-routine
10. “What is the life of a professional gamer like?” from Quora: https://www.quora.com/What-is-the-life-of-a-professional-gamer-like
11. “The Physical Toll of eSports” from Inkstone News: https://www.inkstonenews.com/tech/competitive-video-gaming-esports-physically-demanding-professional-athletes-study-finds/article/3000909
