Can Jigsaw Puzzles Really Improve Your Mental Health?
By: Megan Boley
Tags: Self, Mental Health, Mindfulness, Life, Psychology

Can Jigsaw Puzzles Really Improve Your Mental Health?

How puzzles can help with anxiety, ADHD, and other mental health issues

Photo by Hans-Peter Gauster on Unsplash

I’ve probably always had a minor anxiety issue, but since the pandemic, it’s gone into the stratosphere.

It’s the kind of anxiety where, even when I remove the stressors and solve the thing I was worried about, my nervous system takes a while to catch up. My mind still races, my heart rate is elevated, my stomach hurts — sometimes it takes all day for the feeling to go away.

Normally, I’d try to distract myself with something else, like a show or a book — but lately, it’s gotten so bad that I can’t even focus on those things. In the warmer months, I’d go for a run or do something active outside in order to quiet my mind. But in the dead of winter, going for a jog isn’t as appealing.

So, I’ve turned to jigsaw puzzles — and apparently this is not a new idea.

Is “puzzle therapy” effective?

An article last year from Refinery29 explored this very issue — can puzzles really help to quell anxiety?

With people now stuck at home in quarantine, the puzzle business is booming. According to a MarketWatch report, the puzzle industry (because yes, that is a thing) is expected to reach a value of $730 million by 2024.

But it’s not just because people are bored — although, that is a contributing factor. It’s because puzzles are relaxing and addicting — in a good way. I myself can attest to this.

At my first job, we had a puzzle table. I worked in a newsroom as a copyeditor, so the days were long and stressful. My boss set up a table next to one of the cubicles with a puzzle, and every time we’d walk by it, my coworkers and I would place a few pieces here or there. Sometimes, we’d work on it together during our lunch break.

Something as simple as a puzzle was good for team bonding and morale, and it was a good way to take a quick break after a stressful client phone call.

While there’s no hard and fast science or research to support the effect puzzles have on mental health, there’s no denying that there are benefits. There’s anecdotal evidence from many a jigsaw puzzler about how puzzles have helped them cope with ADHD, anxiety, insomnia, and PTSD.

Some people even swear by 18,000+ piece Ravensburger puzzles — which I didn’t even know existed. They’re about the size of a medium area rug and look completely impossible.

Dr. Vaile Wright, director of clinical research and quality at the American Psychological Association, said in an article for CNN that puzzles reduce stress because they distract our brain with finding patterns, which then triggers a hormone response and lowers cortisol. Puzzles also help us get “in the zone,” or into a state of flow where we are hyper-focused on the task in front of us and the rest of the world melts away.

And it doesn’t have to be a jigsaw puzzle, if that’s not your pleasure — crossword puzzles, sudoku, word searches, or a Rubik’s cube can have the same effect.

Reduce your screen time with a puzzle

Especially cooped up in quarantine, people are looking for new ways to spend their time other than staring at a small, medium, or large screen on rotation day after day. Too much screen time can result in headaches, eye fatigue, and disrupted sleep.

Remember when adult coloring books were all the rage? It’s because, like puzzles, they’re used as a way to relax and reduce stress. But unlike coloring books, puzzles can be calming and collaborative.

“You can talk, someone can read nearby and still feel included, and even if you’re completely focusing, you still feel like you’re doing something together,” said Amanda Kahle, owner of the puzzle business Inner Piece, in an article for CNN.

Quality time with others is a key way to beat stress and depression. The next time you crave connection, try working on a puzzle with someone instead of vegging out in front of the TV. Even if you’re quarantining alone, puzzles are a great way to focus your mind on something else, and they can even help you sleep better at night.