Tetris after distressing content: a simple, evidence-based tool for intrusive thoughts

At the Classification Office, we work with challenging content every day. An average day here might include classifying illegal content, educating New Zealanders on how to navigate online content, researching harmful and emerging trends, or engaging with the public about their experiences.

That’s why looking after wellbeing is not an add-on for us, it is a core part of how we work.

From our puzzle breaks and 3pm “quiz o’clock”, to team debriefs, peer support, and access to professional wellbeing clinicians, we make space every day to reset and support each other.

Recently, we attended a presentation on wellbeing for organisations subject to distressing and criminal exposure. One practical idea stood out that we thought worth sharing more widely.

When people encounter extreme or distressing content, whether in the news, online, or through social media, it can sometimes “stick” with us. These unwanted mental images or intrusive thoughts are a well-recognised response to upsetting content, especially when it is vivid or emotionally intense.

A surprisingly simple tool may help reduce the impact of these intrusive mental images: playing the video game Tetris.

What the research is showing

Over the past decade, researchers have explored how simple visuospatial tasks, like playing Tetris, can interact with the way the brain processes distressing visual memories.

The idea is fairly straightforward: Intrusive memories, especially after seeing something upsetting, are often strongly visual. At the same time, Tetris uses the same part of the brain involved in visualisation, spatial awareness, and mental rotation.

Because of this, a task like Tetris can temporarily “occupy” those visual processing systems, which may reduce how strongly those images are stored or replayed in the mind.

So, playing Tetris for 20 minutes within the hours after exposure to traumatic or distressing content can reduce the number of intrusive images people experience in the days that follow.

That said, this is not a treatment or a replacement for other forms of support.

The key takeaway

For young people and adults alike, this is a simple, practical tool that can be used in the moment after seeing something upsetting online.

It does not replace actions like reporting harmful content, talking to someone you trust, or seeking professional support. But it may be a quick, accessible way to help the mind “disengage” from replaying distressing images while you decide what to do next

Games which may have a similar effect, as they require focus through time pressure:

• For block sorting like Tetris, try Lumines or the fancier versions Lumines Effect and Tetris Effect.
• For word-based games, SpellTower’s ‘Rush Mode’ has that time pressure to keep you focused, and there’s more relaxed modes for less stressful times.
• For high-score-chasing arcade games there’s the popular Fruit Ninja and he classic block-breaking game Shatter (made in Wellington!)

Maybe music rhythm games have a similar effect, such as the old Guitar Hero/Rock Band games and AudioSurf.

There are lots of games that can be helpful in these moments, but it is worth being thoughtful about which ones are likely to have a similar effect. For example:

• Puzzles can be great for slowing things down and supporting calm conversations, especially when direct eye contact feels difficult. However, they don’t tend to engage the same kind of fast visuospatial processing that makes games like Tetris distinctive in this context.
• Games like Sudoku are excellent for focus and mental engagement, but they still rely on structured thinking patterns rather than the rapid visual-spatial “overload” that appears to be part of what makes Tetris useful after exposure to distressing imagery.

Final thoughts

Tetris or similar games can be a useful tool, but they are not a solution on their own. This is a small, evidence-informed technique that may help reduce the “sticking power” of intrusive images after brief exposure to distressing or objectionable content.

In a world where extreme or upsetting content can appear unexpectedly in feeds, group chats, or algorithms, there is often no warning or preparation. Even brief exposure can leave lingering mental images.

Simple, accessible tools matter. One of the more interesting findings from cognitive science is that something as ordinary as a game like Tetris may help the brain temporarily shift away from replaying distressing visual content.

This is one practical option among many, alongside talking to someone you trust, reporting harmful content, or seeking professional support when needed.

Further reading

• Illegal and harmful content: resources for supporting young people – Resource
• How to Report Harmful or Illegal Online Content in New Zealand – Resource
• Helplines and Support Services in New Zealand – Resource
• Can playing Tetris help prevent PTSD if you’ve witnessed something traumatic? – The Conversation
• Tetris gameplay treatment helps reduce traumatic flashbacks for frontline healthcare workers – Research
• Can Playing the Computer Game “Tetris” Reduce the Build-Up of Flashbacks for Trauma? A Proposal from Cognitive Science - Research