Odd Man Out

This game is based on research on attention bias modification (ABM) programs. Essentially, individuals grappling with anxiety or depression often exhibit negative attention biases, meaning they tend to swiftly notice and dwell on negative stimuli (Bar-Haim et al., 2007). ABM research has demonstrated the ability to redirect attention away from negative stimuli towards positive ones, effectively mitigating the negativity bias and alleviating symptoms of anxiety and depression. Abend et al. (2019) even found that ABM resulted in changes in the inferior temporal cortex, ventromedial prefrontal cortex and middle occipital gyrus.

Fill in the Blanks

This game is rooted in research on interpretation bias modification (IBM). Individuals dealing with anxiety or depression often harbor negative interpretation biases, meaning they tend to interpret ambiguous or uncertain situations in a negative rather than rational manner. IBM studies have revealed that individuals can be trained to interpret ambiguous information positively, ultimately diminishing symptoms of anxiety and depression by reducing this bias. Sakaki et al. (2020) found that following cognitive bias modification, when faced with ambiguous situations, people recalled the imagery instilled by the programme and modified their interpretations of the situation.

Affirmational Crossword

Cascio et al. (2015) found that when affirmed about themselves, people showed increased activity in brain regions associated with self-processing (medial prefrontal cortex + posterior cingulate cortex) and valuation (ventral striatum + ventral medial prefrontal cortex). This study suggests that affirmations actually work on a biological level. Moreover, repeated exposure to something has tremendous implications on whether we like it and are familiar with it (Zajonc, 1968). Thereby, the extent to which we believe something, can be influenced by just how familiar we are with it- i.e how often we hear it.

Safe Space

Visualising a safe space is a technique used in mindfulness-based therapies, which has been evidenced to help with symptoms of stress, anxiety and panic (Hoffman, 2010). Moreover, techniques like building a safe space have also been linked to greater levels of concentration, and feeling calm and present. Zehetmair et al. (2020) found that visualising a safe space regularly and incorporating this in daily practice helped many with their symptoms of trauma.

Compassion Buddy

At times, individuals may grapple with negative self-talk, often stemming from difficulties in cultivating feelings of warmth or compassion towards themselves. Compassion-focused therapy offers a therapeutic approach to boost confidence and self-esteem. A key aspect of this therapy involves learning to visualise a compassionate figure, which helps simulate the effect of warmth on the brain, and activates the parasympathetic system (Kim et al. 2020). Essentially, compassion is key and in times of hardship and stress, it may sometimes be difficult to find compassion for oneself- yet evidence suggests, that doing this and facilitating positive self-talk can really help.

Progressive Muscle Relaxation

This is a technique used in mindfulness approaches. It helps regulate breathing, allows the person to feel calm, and reduces physical symptoms of stress, anxiety and depression (Toussaint et al., 2021).

In and Out

This game focuses on a technique called box breathing. Box breathing has been evidenced to help regulate the nervous system, and reduce symptoms of stress and anxiety (Balban et al., 2023).

Stress Buster

The reduction of stress has largely been associated with good habits and a health lifestyle. However, in times of stress, anxiety or low mood, it often proves difficult to adhere to routine and sometimes, we might even lose interest or motivation to look after ourselves or continue activities we once enjoyed. Through repetition and training activities, however, we can strengthen the positive associations to good habits and a health lifestyle. This is what stress buster aims to do, essentially reminding us how important it is to look after oneself, especially in times of stress.