Video games have always been painted as a distraction or even a harmful addiction. Recent research, however, suggests that when played in moderation, video games can provide notable mental health benefits. They can act as tools for stress relief, cognitive development, and social connection. For many, gaming has been a refuge, a coping mechanism, and sometimes, a lifeline.

Trilina Rai, an undergraduate student from Kathmandu, unexpectedly discovered video games. She was not familiar with it before. She had only heard about it in passing. After school, she often went to her best friend’s house, where her brothers and their friends would gather to play. She became curious and kept asking her friend what they were doing. Her best friend explained it all and later helped her make her own account.

Gradually, Rai’s gaming journey intensified during the pandemic. When Covid-19 lockdown began, sitting at home without friends or outings left her restless. She started playing games like ‘Free Fire’. Her daily routine included waking up, eating, playing games, and sleeping. “Playing games made me feel calm during the unpredictable times of the pandemic,” she says.

The games also became an emotional outlet for her. Rai was going through a tough time in her personal relationships, and not being able to meet friends made things worse. “I wanted to share everything with my friends, but the pandemic stopped all physical meetings. Whatever I felt stayed inside. I felt heavy, and because of that, I got sick,” she says.

Playing games helped her regain balance. As she played with her close friends, new people joined through social invitations, and she began forming friendships across Nepal. “I got introduced to people from Jhapa, Dharan, and Bhaktapur. Everyone had different habits and quirks. Some were jokers, some were singers. We would listen to their stories and learn about their places,” she explains.

Today, she maintains more online friends than in real life and continues to share her feelings and experiences with them. Her online friends have become a reliable support system. “Whenever they visit Kathmandu, they text me to meet,” Rai adds.

Online gaming is not without its downsides. Sometimes Rai would play late into the night, only hitting the pillow after midnight. Yet, she believes the benefits outweigh the risks. “Whenever I feel stress and pain, I play video games to escape, to relieve myself from it, to soothe myself. It has become a painkiller, not just for me but for my friends as well,” she says.

Anupam Parajuli, another young gamer, describes a similar experience. “Video games such as ‘Fortnite’, ‘Valorant’, and ‘Counter Strike’ are my way of coping. It feels similar to binge-watching a series or scrolling through content, but it actually helps me recharge,” he explains.

Experts say these experiences are not uncommon. Psychologist Raju Raut notes that moderate gaming can support mental health. According to Raut, video games provide a practical outlet for stress release and emotional regulation. Through gaming, people may temporarily escape the demands of daily life, thereby reducing anxiety and emotional fatigue.

“For those who experience social isolation, online and multiplayer games encourage social interaction, teamwork, and a sense of community. Some games are employed clinically in psychological treatments to improve emotional well-being, mood swing, and they also help to strengthen coping mechanisms; therefore, gaming can be a useful mental health asset when combined with healthy living choices,” he explains.

Similarly, many games support memory, problem-solving, and strategic thinking, which help to enhance cognitive skills. Research by Daphne Bavelier and C Shawn Green reported that action video games and puzzle games help strengthen visual attention and spatial awareness. It allows players to react faster and interpret visual cues more accurately.

Furthermore, video games foster a sense of success through objectives, phases, and rewards, which can boost self-esteem and drive, especially for those who have little confidence in everyday life.

Moreover, beyond cognitive benefits, video games provide emotional regulation. Immersive gameplay induces a “flow state,” a term coined by psychologist Mihaly Csikszentmihalyi. In this state, players experience deep focus and engagement, which temporarily quiets intrusive thoughts. This mental absorption can act as a buffer against anxiety, depression, and stress.

Gaming also helps manage stress in day-to-day life. David Dhakal, a final year undergraduate student, says, “For me, engaging in moderate gaming reduces cortisol levels, the stress hormone, and improves my mood. And games that require collaboration have also enhanced my social skills, empathy, and conflict resolution abilities.”

The benefits extend to competitive gaming as well. Structured tournaments encourage discipline, goal-setting, and resilience. Parajuli says, “By taking part in different tournaments, I have learned a lot about teamwork and discipline. I learn to cope with failure, strategise under pressure, and improve performance over time. These skills are also transferable to academics, work, and real-life problem solving.”

Sociocultural factors also influence how gaming impacts mental health. In families where emotional expression is limited, online friendships can provide an alternative support network. Rai’s experience illustrates this vividly. “My family does not share emotions. If something hurtful happens, nobody talks about it. I learned to suppress my emotions rather than share. When it became daunting, my online friends became my refuge,” she says. The emotional space created by gaming communities can help individuals develop coping strategies and feel valued.

Yet, moderation is essential. Excessive gaming can disrupt sleep and hamper academic and social life. Parents and guardians should encourage a balanced approach. Raut recommends setting time limits, taking breaks, and ensuring that gaming complements other hobbies and responsibilities rather than replacing them. When used mindfully, games serve as tools for development rather than sources of harm.