Stress and anxiety making daily life a challenge? Say hello to Mahjong Therapy – your ticket to a calmer, happier you! We will show you why mahjong could reduce stress and how to get relaxed from mahjong therapy.
Introduction
Anxiety disorders are on the rise globally, affecting 40 million Americans adults every year according to the Anxiety and Depression Association of America (ADAA). With the fast-paced nature of modern life, the need for effective coping strategies to combat anxiety has never been more crucial. While medication and therapy remain vital treatments, complementary self-care tools are equally important for long-term wellbeing.
(Source: ADAA)
The concept of using mahjong as a therapeutic relaxation and anxiety relief tool, known as “mahjong therapy”, is growing in popularity. Studies show mahjong can elevate mood, reduce stress, and improve quality of life for various conditions especially for elderly people. For many, playing mahjong simply provides an enjoyable diversion from anxious rumination. But its benefits may run deeper.
The tile-based game, often played in groups, seems to uniquely combine several advantages that make it effective for anxiety. The blend of social connection, mental stimulation, mindfulness induction, and skill development offered by mahjong delivers measurable anxiety relief. By delving into scientific studies and real-life experiences, we’ll uncover mahjong is an accessible, affordable self-care strategy with real potential to ease anxiety’s grip.
Understanding Mahjong Therapy
Mahjong therapy is a holistic approach to relaxation and stress reduction, harnessing the power of the mahjong game. The blend of strategy, social interaction, and mental engagement inherent in mahjong aligns seamlessly with the principles of relaxation therapy, making it a valuable tool for individuals seeking relief from anxiety and stress.
Mahjong was a relatively modern game that was developed in the mid-to-late 1800s in China, vived popularity among Jewish American women in the 1950s, with its intricate tile patterns and strategic gameplay, has long been revered as more than just a pastime. It holds deep cultural significance, often associated with family gatherings, social bonding, and the pursuit of mental harmony. These mechanisms make mahjong uniquely effective for soothing anxiety’s grip.
While medication and counseling remain essential anxiety treatments, mahjong therapy is an accessible complementary tool. Engaging in the game has been shown to release endorphins—the body’s natural feel-good chemicals—they can also lower stress and anxiety levels, provide a sense of satisfaction and relaxation.
Key Benefits of Mahjong for Anxiety
Reduce Stress Hormones
One of the fascinating aspects of Mahjong therapy lies in its ability to reduce stress hormones. Imagine the satisfaction of strategizing your next move, forming melds, and winning a round. The intricate strategies, the thrill of forming melds, and the exhilaration of winning a round all contribute to the release of feel-good endorphins. These natural chemicals in the brain serve as powerful mood elevators, offering a profound sense of happiness and relaxation.
The physiological response to anxiety often involves the release of stress hormones like cortisol and adrenaline. These hormones can trigger the body’s “fight or flight” response, leaving individuals feeling tense and on edge. While Endorphins are produced to help relieve pain, reduce stress and improve mood. Therefore, playing mahjong could reduce stress hormone levels in the body.
Provide Cognitive Stimulation
Mahjong is more than just a pastime; it’s a mental workout. Learning the game’s rules and nuances, strategizing tile discards and claims, remembering revealed tiles, and calculating probabilities engages multiple complex brain functions, engage your cognitive functions.
A 2020 study found 12 weeks of mahjong could significantly improve executive function and the ability to perform daily activities in elderly individuals with mild cognitive impairment (MCI). Such cognitive benefits may also bolster resilience against anxiety.
Incorporating Mahjong into your routine offers more than just relaxation—it’s a pathway to mental empowerment. Honing cognitive skills also builds a sense of efficacy to counter helpless feelings anxiety can fuel. Mahjong therapy provides a holistic approach to managing anxiety and fostering mental clarity.
Promote Social Connection
Loneliness and isolation are known factors that can exacerbate anxiety. In a world where digital communication often replaces face-to-face interactions, Mahjong provides a valuable antidote.
Playing Mahjong fosters human connections and camaraderie, reducing feelings of loneliness and isolation that often worsen anxiety. Harrisburg University of Science and Technology study suggests tabletop games reduce stress and anxiety and enhance the mental well-being of participants.
One of the unique aspects of Mahjong is its ability to bring people together. Sitting around a Mahjong table, players engage in conversation, laughter, and shared experiences. It’s a time to bond with friends or make new ones, fostering a sense of belonging and community.Mahjong therapy, with its focus on social interaction, not only provides anxiety relief but also nourishes the human need for companionship.
Foster Mindfulness
Researchers found mindfulness-based therapy was especially effective for reducing stress, anxiety and depression. Mahjong leverages this same mechanism. Mahjong gameplay encourages entering a mindful, present-moment focused state that quiets anxious thinking.
Mahjong demands your full attention when you sit down to play Mahjong, your attention naturally narrows down to the tiles before you and the game strategy at hand. The need to decipher tile combinations, anticipate opponents’ moves, and strategize your next play demands your full and undivided focus. This immersion in the present moment serves as a respite from the incessant mental chatter that accompanies anxiety.
Teache Coping Skills
Regular mahjong gameplay can help build coping skills and resilience to better manage anxiety long-term. In the game, making an unfavorable move or suffering a setback is a common occurrence. However, experienced players understand that dwelling on these setbacks can be counterproductive. Instead, they learn to analyze the situation, adapt their strategy, and move forward with confidence.
The skills someone gains from confronting fears, avoiding negative spirals, and tolerating distress during mahjong can definitely translate to real-world anxiety coping. It provides a space to try out different mental strategies and find what works. Persevering through difficulties in the game boosts grit and self-confidence to endure anxiety outside it.
Mahjong Therapy in Practice
Learning the Basics
Before embarking on your Mahjong therapy journey, it’s essential to grasp the fundamental aspects of the game and some mahjong strategies. Understanding the basics lays the foundation for an enjoyable and rewarding experience.
Mahjong may seem complex at first glance, but its rules are accessible, especially for beginners. A comprehensive overview of the beginner rules includes:
Tile Suits: Mahjong is played with a set of tiles divided into suits, similar to playing cards. Understanding these suits—Bamboo, Characters, Circles, Winds, and Dragons—is key to successful gameplay.
Gameplay: Mahjong involves creating specific combinations of tiles, known as melds, to win rounds. These melds can include sets like chows, pungs, and kongs, each with its unique rules.
Scoring: Scoring in Mahjong varies based on the ruleset you’re playing. It’s essential to familiarize yourself with the scoring system to track your progress and determine the winner of each round.
Where to Play
Once you’ve learned the basics of Mahjong, it’s time to explore where and how to engage in this therapeutic game. Whether you prefer in-person play or the convenience of digital platforms, there are various avenues to enjoy Mahjong.
- Local Mahjong Clubs: Many communities host Mahjong clubs that welcome players of all skill levels, including beginners. Joining a local club allows you to meet fellow enthusiasts, learn from experienced players, and enjoy the social aspects of the game.
- Mahjong Classes: Consider enrolling in Mahjong classes offered by community centers, adult education programs, or even online platforms. These classes provide structured learning environments where you can enhance your skills and confidence.
- Tournaments: As you progress in your Mahjong journey, you might want to participate in local tournaments. These events provide opportunities to challenge yourself, meet fellow players, and potentially win prizes.
- Mobile Apps: There are numerous Mahjong apps available for smartphones and tablets. These apps offer various game modes, including solo play, multiplayer modes, and the chance to compete against AI opponents.
- Specialty Stores: Local game stores or specialty shops often carry Mahjong tile sets and accessories. Visit these stores to explore a variety of options and find the set that appeals to you.
- Online Retailers: Online marketplaces such as Amazon, eBay, and specialty Mahjong retailers offer a wide selection of Mahjong tile sets, tables, and accessories. You can browse, compare, and make purchases from the comfort of your home.
Whether you choose to play in a social setting, digitally against others, or at home with friends and family, Mahjong offers a versatile and accessible way to enjoy its reducing-anxiety benefits.
Maximizing the Benefits
As you delve into the world of Mahjong therapy, there are strategies you can employ to optimize the therapeutic advantages the game offers.
Focus on Enjoyment: Set intentions like focusing on enjoyment, socializing, and distraction rather than winning. This maintains a stress-free mindset.
Choose Appropriate Opponents: Whether you’re playing in-person or online, aim to engage with players whose skill levels align with yours. Playing against opponents who are either too advanced or too novice can lead to boredom or frustration. Strive for balanced and enjoyable gameplay.
Integrate Mahjong into Your Self-Care Routine: Consider incorporating Mahjong into your broader self-care practices. It can complement other therapeutic activities such as meditation, exercise, or journaling. The combination of these practices can provide a holistic approach to anxiety management.
Consult with a Therapist: If you’re undergoing therapy for anxiety or other mental health concerns, discuss the potential integration of Mahjong therapy with your therapist. They can offer guidance on how to align Mahjong with your therapeutic goals.
By approaching Mahjong therapy with intention and mindfulness, you can unlock its full potential as a tool for anxiety relief and overall well-being. Remember that the journey of self-discovery and self-care is unique to each individual, and Mahjong can play a valuable role in this process.
Conclusion
In this exploration of Mahjong therapy as a powerful tool for anxiety relief, we’ve delved into the myriad ways this ancient game can positively impact mental well-being like fosters Mindfulness, promotes Social Connection and so on.
We encourage you to consider Mahjong therapy as a part of your anxiety management toolkit. Whether you’re a beginner or an experienced player, Mahjong offers a unique and enjoyable way to enhance your mental well-being.
References
- ADAA. (n.d.). Anxiety Disorders – Facts & Statistics, Retrieved from https://adaa.org/understanding-anxiety/facts-statistics
- Zhang, H. et al. (2020). Playing Mahjong for 12 Weeks Improved Executive Function in Elderly People With Mild Cognitive Impairment: A Study of Implications for TBI-Induced Cognitive Deficits. National Library of Medicine. PMCID: PMC7120035, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7120035/
- Annelise Heinz (2021), **Mahjong: A Chinese Game and the Making of Modern American Culture, *Published: 22 April 2021,* Oxford University Press, Retrieved from https://academic.oup.com/book/39551
- Adam S Sprouse-Blum et al. (2010),Understanding Endorphins and Their Importance in Pain Management, Hawaii Medical Journal, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/
- S Amir et al.(1980), The role of endorphins in stress: evidence and speculations, National Library of Medicine, PMID: 6250104, Retrieved from https://pubmed.ncbi.nlm.nih.gov/6250104/
- Brianna Chu et al. (2022), Physiology, Stress Reaction, National Library of Medicine, Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK541120/
- Matthew Varrette et al (2022), Exploring the efficacy of cognitive behavioral therapy and role-playing games as an intervention for adults with social anxiety, Social Work with Groups. DOI: 10.1080/01609513.2022.2146029, Retrieved from https://www.tandfonline.com/doi/abs/10.1080/01609513.2022.2146029
- Jenny Gu et al. (2015), How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies, ScienceDirect. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0272735815000197