How Tetris Might Help Prevent PTSD

Trauma is, unfortunately, a part of life for many people. Studies show that over 70 percent of us will face at least one traumatic event in our lifetime. While some individuals emerge from trauma relatively unscathed, others develop post-traumatic stress disorder (PTSD), a condition marked by intrusive memories, flashbacks, and nightmares.

But what if a simple video game, such as Tetris, could significantly lower your risk of developing PTSD? As I discuss in an episode of my podcast, Mentally Stronger, the classic puzzle game you may have played as a child might just be a groundbreaking tool for reducing the effects of trauma.

The Science Behind Tetris and Trauma

When something traumatic happens, whether it's a car accident or witnessing an act of violence, your brain starts working overtime to process and file the experience into memory.

The brain is like a filing cabinet. Traumatic events are like massive piles of papers that overwhelm the system. This overload can lead to those memories being stored in a disorganized way, causing them to resurface as intrusive and distressing thoughts.

If, however, an individual plays Tetris after a traumatic event, the memories don't get imprinted on the brain as a traumatic experience. Playing a visually demanding game shortly after a traumatic experience engages the brain's visuospatial processing system—the same system responsible for storing visual memories of trauma.

When you focus on fitting the shapes into neat rows, you effectively interrupt the intrusive memory formation associated with PTSD.

Research supports this theory. Oxford University conducted a study where participants were exposed to distressing images. Half of them played Tetris for 20 minutes afterward, while the other half did nothing. Those who played Tetris experienced fewer intrusive thoughts in the days that followed. This simple game essentially competes for the brain's resources, “using up” the system before trauma memories can embed themselves.

Real-World Applications

The science isn't just limited to laboratories. First responders in Sweden have given Tetris to car accident survivors in hospital waiting rooms. The result? Those who played the game reported fewer symptoms of trauma weeks later. Similarly, the U.S. military has begun exploring its potential as part of soldiers' post-combat decompression strategies.

Timing, however, is critical. The studies suggest that Tetris needs to be played within six hours of the traumatic event for maximum benefit. While it might seem strange to hand someone a game after an upsetting experience, this strategy could prevent from them developing serious mental health issues.

How to Make Tetris Effective

If you or someone you know encounters a traumatic event, consider these steps to use Tetris as a potential tool for trauma intervention:

1. Act quickly. Play Tetris or another visually engaging game within six hours of the event. Timing is crucial, as it prevents memories from solidifying in harmful ways.
2. Keep it simple. Download Tetris on your phone or computer in advance so it's easily accessible in urgent times. The game is free and doesn't require any special equipment.
3. Consider alternatives. If Tetris isn't an option, coloring books, other puzzle games, or visually challenging tasks might work similarly. The key is to occupy the brain's visuospatial processes.
4. Combine tools. While Tetris can help in the short term, it’s not a substitute for therapy or other mental health interventions. Use it as a complementary strategy in your overall approach to mental well-being.

Getting Help for Trauma

Trauma is unpredictable. Few of us can control when it strikes, but we can control how we respond. Tools like Tetris give us a chance to take active steps toward resilience and healing. It's empowering to know that a simple, intentional action can offer some control during those overwhelming moments.

Post-Traumatic Stress Disorder Essential Reads

What Types of Therapy Work Best for Traumatized Children? 

Trapped in War Zones

It's unlikely that playing Tetris will help once someone has developed PTSD. If you have symptoms of PTSD, you may benefit from professional treatment with a therapist. Cognitive behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) have been shown to reduce symptoms.

Remember, there is no one-size-fits-all approach to healing. But one of our best strategies may be to prevent PTSD in the first place—and Tetris might be one of the best ways to do that.

To find a therapist, please visit the Psychology Today Therapy Directory.