Coping with internet gaming disorder: 8 ways to deal with it

A Quick Guide

Internet gaming or online gaming is popular among the youth of today. Likewise, the gaming industry is using innovative and creative measures to make games more attractive, addictive, and rewarding for its users. While games provide a good means of passing time and countless hours of entertainment, their problematic use may lead to psychological problems among the players. Recently, the American Psychological Association has identified excessive online gaming as a clinical disorder under the name Internet gaming disorder. It characterizes individuals addicted to online gaming who experience withdrawal symptoms during periods of no play. Learn how you can use a few simple strategies in coping with internet gaming disorder.

Coping with internet gaming disorder

While it is true that gaming is a healthy hobby, like everything it needs to be regulated to prevent it from psychologically impairing one’s life. If you are addicted to online gaming, utilize the following strategies in coping with internet gaming disorder and its psychological ramifications.

1. Set time limits

The first and perhaps the most obvious way for you to manage your problematic online gaming behavior is to set time limits. While this is easier said than done, it is a conscious decision you need to make if you want to overcome this problem. Take a notebook and record the average number of hours you spend in a day and a week playing online games. Also, note the type of games you play. Gradually try to reduce the hours by starting with the least addictive game. For example, if you spend 7 hours in a day playing three types of games, cut back 30 minutes from one game. With each success, reduce the duration by 15 more minutes and so on.

2. Make a daily schedule of your routine

An important reason behind excessive online gaming could be due to lack of structure in routine. Based on this, a person may spend more time than usual on online gaming compared to other activities. So, to overcome this make a daily schedule of your routine and incorporate multiple activities and prioritize them according to importance. Set aside time for gaming only when you have taken care of other tasks and responsibilities.

3. Identify and address the underlying problem

Many individuals use gaming as a coping strategy when there are too many stresses in life. While it may help them to distract and avoid the problem, it is not a long-term solution.  Your negative feelings may eventually catch up with you. For example, a person who is unemployed may excessively play online games to avoid looking for a job.
If you think this applies to you, set aside time to identify the underlying problem instead of turning to the game. Acknowledge your feelings and thoughts about it. Try to come up with a solution for it. Take someone’s help in it if needed.

4. Ask a friend or loved one for assistance

If your online gaming is excessive and you have difficulty controlling it, you may ask a friend or loved one for assistance. They can help call out your behavior, hide your device, turn off the internet, or any other means necessary to regulate your excessive gaming.

5. Live in the present

Games are attractive since they allow you to escape to a virtual world where you have high control, things are in order and you get rewarded. They give you a chance to live in a fantasy world which gives a pleasant feeling. Try to find the same feeling in reality. Make an attempt to truly live in the present moment and feel your sensations to make the experience count. You may find that even simple real experiences are equally rewarding. E.g. having a bar of chocolate, drinking a hot cup of tea, walking in the park, etc.

6. Go out

Just like suggested above, instead of escaping to the virtual world, force yourself to go out in the real world. Just turn off your laptop, Playstation, mobile phone, or any other electronic device and go to the nearest park if that’s convenient. Take in the scenery, live the greenery, and walk around. Breathe in the fresh air and experience the physical movement in your body. Stretch your muscles after hours of excessive gaming throughout the day.

7. Use a coping flashcard

Make a flashcard for yourself and jot down all the reasons you want to reduce your gaming behavior. Note the negative impact this has had on your life. Also, record your feelings and thoughts in detail. Keep this flashcard with you at all times. When the urge to play games is high, read this flashcard to remind yourself why you are on this journey in the first place.

8. Seek help from a therapist

If you think your online gaming behavior is severely affecting your life, you may take help from a therapist. And learn to get back the loss of control over your life.

We hope the above tips are useful for you in coping with internet gaming disorder and its symptoms. If you want to learn more about its signs, read the article ‘Internet gaming disorder: What is it and What are its signs?‘