The Healing Power of Game Night: How Turning Off Electronics and Playing Board Games Can Help PTSD Recovery

In a world buzzing with constant notifications, 24/7 news cycles, and the pressure to stay connected, many people—especially those living with post-traumatic stress disorder (PTSD) struggle to find peace. But what if the key to emotional regulation and connection isn’t in a new app, but in something far more traditional? Old school board games may just be what the doctor ordered.

At first glance, playing Monopoly or Uno may seem trivial, but for those navigating the complex symptoms of PTSD, such as hypervigilance, emotional numbness, or social withdrawal, disconnecting from digital stimuli and engaging in real-time, face-to-face interaction offers significant mental health benefits.

Why Unplugging Matters for PTSD

Individuals with PTSD often experience sensory overload, especially from unpredictable digital inputs such as breaking news alerts, social media content, or the ambient stress of doomscrolling. According to a 2021 study published in JMIR Mental Health, high social media use correlates with higher anxiety and depressive symptoms in trauma survivors.

By turning off screens, you remove external stressors and create space for calm, focused interaction. This reduces cognitive load, helps ground individuals in the present moment, and diminishes the physiological stress response that PTSD can trigger.

The Science Behind Face-to-Face Play

Board games are structured, predictable, and social; three qualities that are uniquely beneficial for PTSD management:

• Predictability and Routine: Many PTSD sufferers thrive with structure. Games provide rules, a defined start and end, and often repetitive play. According to Behavior Research and Therapy (2017), establishing predictable routines can significantly lower anxiety in trauma survivors.

• Social Connection and Belonging: Isolation is a major issue for those with PTSD. Board games foster shared experiences, eye contact, laughter, and cooperation. A 2013 study in Psychological Science found that shared laughter strengthens bonds and can boost oxytocin—the “connection hormone”—leading to improved interpersonal trust and mood regulation.

• Mindfulness and Presence: Games demand attention and engagement. Whether it’s strategizing in Scrabble or bluffing in Uno, participants remain mentally present. According to Frontiers in Psychology (2019), this kind of immersive, flow-state activity can reduce ruminative thinking, a hallmark symptom of PTSD.

  
  

Real-World Examples of Impact

Veteran Families Reconnecting: A former Army sergeant shared how Friday night board games with his kids helped him reconnect emotionally after returning from deployment. He described feeling “present” for the first time in months, not checking his phone, not distracted by intrusive memories.

Therapy-Supported Game Nights: Several trauma-focused therapists use cooperative games like Forbidden Island or Pandemic in group therapy sessions to encourage teamwork and reduce social anxiety. Patients often report feeling more comfortable expressing themselves afterward.

Solo Play with Social Benefits: Even one-on-one games like chess or card games between partners can create a safe space for eye contact and bonding, which supports emotional intimacy that PTSD can otherwise impair.

Tips to Get Started

1. Pick Low-Stress Games: Avoid competitive games that may trigger frustration. Instead, try cooperative or creative games like Ticket to Ride, Codenames, or Pictionary.

2. Set a Tech-Free Rule: Make it a screen-free hour. Put phones in a separate room to stay fully present.

3. Make it Routine: Consider a weekly “Game Night” to build trust and consistency.

4. Invite Openness, Not Pressure: Let everyone participate at their own pace—connection builds gradually and safely.

   
   

Final Thoughts

PTSD recovery isn’t only about medications or talk therapy, it’s about rebuilding safe, human connections. In an age where we're more digitally connected than ever, it's easy to overlook the value of analog joy. But board games, laughter, and the presence of loved ones can ground us in ways technology never will.

So tonight, turn off the phone. Pull out the deck of cards. Sit with your family. Play. Heal.