How to Use Board Games to Overcome Social Anxiety and Make Friends

It’s not uncommon to feel alone when faced with social anxiety, particularly if you’ve recently moved to a new city, experienced major life changes, or simply find large gatherings overwhelming. Yet, there’s a supportive and fun way to address this challenge: board games for anxiety. These physical tabletop experiences—ranging from simple roll-and-move games to intricate strategic masterpieces—are increasingly recognised for their ability to foster meaningful connections, reduce stress, and even help participants develop crucial social and emotional skills.

This comprehensive Australian guide explores exactly how to use board games to address social anxiety, tap into community support, and make genuine friendships along the way. We’ll unpack why board games are so effective in combating loneliness, highlight their mental health and developmental benefits, and examine how they serve as a gentle gateway into social settings. By the end, you’ll have fresh ideas on how you can turn your next board game session into a powerful tool for reducing anxiety and building real connections—even if you’re starting from scratch.

Understanding Social Anxiety and the Need for Connection

A Brief Look at Social Anxiety

Social anxiety is more than just feeling shy: it’s the persistent fear of judgment, rejection, or simply being overwhelmed by unfamiliar faces and unpredictable social interactions. This anxiety can manifest in various ways—accelerated heartbeat, sweaty palms, racing thoughts—that make engaging with others feel daunting. Over time, the consistent avoidance of social scenarios can exacerbate isolation, erode self-esteem, and compound a sense of loneliness.

At its worst, social anxiety can lead to chronic social isolation, which one blogger aptly described as “a deep and profound disconnect between people and the societies in which they exist.” In these moments, simply mustering the courage to step out the door can feel monumental. Thankfully, board games for anxiety provide a structured framework—an easier entry point into social interaction, with the game itself serving as a comforting buffer between participants.

Why Board Games?

While there are many tools for tackling social anxiety, board games stand out because they create a shared goal or narrative. In a typical social setting—like a party—someone with high anxiety might struggle to make small talk or find “good enough” reasons to approach new people. But around a board game table, everyone has an immediate common ground: the game’s rules, strategies, dilemmas, and funny moments. Even if you’re new to the group, focusing on the game can alleviate the performance pressure of conversation. There’s a built-in social script: it’s perfectly acceptable to ask questions, plan your next move aloud, or react to a play that surprises you. All of this fosters interaction without forcing constant eye contact or the dreaded “What do I say next?” feeling.

Moreover, board games explicitly reward engagement—everyone gets their turn, and your input is necessary for the game to progress. That measured participation can gently guide introverts or socially anxious individuals into a more comfortable rhythm of interaction. It’s no wonder a growing number of community centres, mental health advocates, and even family counsellors suggest board games for anxiety as a means to improve social skills and mental wellness.

The Magic of Board Games for Anxiety Relief

1. Reducing the Pressure of Conversation

One of the biggest hurdles for someone struggling with social anxiety is finding something to talk about. Board games naturally supply this “something.” From clarifying game rules to discussing strategy or just laughing about an unlucky dice roll, there’s always a built-in topic at hand. This structured dialogue can act as a stepping stone, helping you feel more secure and less pressured to come up with witty conversation starters out of thin air.

It’s common to see previously quiet participants light up when explaining a clever move or reacting to a plot twist in the game. These organic bursts of conversation can lead to deeper connections once the initial tension of socialising is lifted. Over time, positive experiences accumulate, reinforcing the idea that social engagement can be fun, manageable, and even highly rewarding.

2. Encouraging a Sense of Accomplishment

Board games for anxiety aren’t just about talking—they also foster a sense of personal achievement. Whether it’s solving a puzzle, toppling a tough opponent, or surviving that last wave of adversaries in a cooperative challenge, achieving a game-related goal can boost self-esteem. This increased confidence often spills over into other social situations. If you feel good about your performance in a game, you’ll be more likely to engage and interact comfortably during conversation breaks or in future gatherings.

3. Providing a Non-Stigmatising Activity

It can be incredibly hard to tell someone, “I’m feeling lonely—could you spend some time with me?” Cultural norms and personal pride can make such honesty feel risky or overly vulnerable. Playing a board game sidesteps this uncomfortable dynamic by providing a socially acceptable reason to spend time together. You’re not “desperate for company”; you just really want to try a new cooperative game. In a sense, the game is an intermediary that reduces the stigma often attached to loneliness or social struggles.

4. Developing Emotional Regulation

Many board games feature highs (like climbing up a ladder in Chutes and Ladders) and lows (like sliding down the dreaded chute). Although these emotions are typically light-hearted, they offer repeated practice in managing disappointment, frustration, and excitement. Parents often leverage board games to help children master emotional responses: losing gracefully, acknowledging mistakes, and staying calm under pressure. Adults experiencing social anxiety similarly benefit from this low-stakes environment, learning to handle mild stressors in a group setting without feeling personally judged.

5. Strengthening Cognitive Skills

Numerous studies highlight the cognitive benefits of board games, from improved memory and logic to sharper focus and decision-making. While this is fantastic in its own right, it also indirectly bolsters social confidence. Feeling sharp can make you more comfortable speaking up, taking strategic risks, and explaining your reasoning. A subtle synergy emerges: the stronger your cognitive engagement, the more at ease you’ll feel contributing to group discussions, thus reinforcing a sense of acceptance and belonging.

Real-Life Applications: Using Board Games for Anxiety and Social Growth

1. Community and Public Spaces

Libraries, community centres, and local gatherings increasingly feature board game evenings, recognising their power to bring people together. For instance, Australian libraries and civic venues have begun hosting dedicated board game sessions where newcomers are warmly welcomed. These meet-ups feel safe, structured, and inclusive—perfect for someone dealing with social anxiety who wants to test the waters of communal play. If you’re looking for ways to integrate into these groups, see our guide on How to Join and Make Friends in a Local Board Gaming Community. Beyond that, some community spaces even schedule “board game clubs” during the week, allowing those who are socially isolated to have a consistent, low-pressure outlet for engagement. The sense of routine can help reduce anticipation anxiety, as you know what to expect each time.

What to Expect at a Community Board Game Night

• Casual Atmosphere: People often show up in comfortable attire, prepared to learn and teach games.

• Varied Skill Levels: Don’t worry if you’re a beginner—most groups love teaching newcomers.

• No Obligation to Stay: If you start feeling overwhelmed, it’s completely acceptable to leave early, though you might want to let your gaming companions know first.

• Shared Equipment: You usually won’t need to bring your board games, unless you want to share a personal favourite.

2. Personal Gatherings with Friends or Family

If you have a few close friends or family members, you might consider hosting a small board game session at home. The intimate setting can be less intimidating than a bustling public venue. You can handpick games that align with everyone’s comfort levels—something simple and cooperative for novices or slightly more challenging for those seeking mental stimulation.

Interestingly, some parenting and family therapy experts note that playing board games at home sharpens children’s social skills while deepening family bonds. The same principles apply to adults aiming to reduce anxiety in familiar surroundings. Sharing a common activity can ease tension and highlight the fun side of social interaction.

3. Online Platforms for Mixed In-Person/Virtual Play

In some cases, board games for anxiety can extend into digital realms. Websites and tabletop simulators allow you to connect with friends (or even strangers) across Australia and beyond, bridging geographical gaps. While online sessions don’t replicate the exact face-to-face comfort of an in-person experience, they’re an excellent alternative if mobility, distance, or ongoing health concerns make it tricky to gather physically.

For those grappling with severe social anxiety, online board games can serve as a transitional tool. You can gradually acclimate to playing with others and building conversational skills through text or voice chat. Once you grow comfortable, you may find yourself more willing to try an in-person meet-up. Explore strategies for bridging digital and real-world connections in How to Find Gaming Friends Online and Turn Them Into Real-World Friends.

Mental Health Benefits of Board Games: A Closer Look

1. Lowering Stress and Cortisol Levels

A 2017 study suggests that playing tabletop games can help reduce stress and increase feelings of calmness. One reason is that they immerse you in a structured activity, diverting your thoughts from anxious ruminations. Laughter and friendly banter can also release endorphins, contributing to an overall mood lift. If you’ve ever found yourself leaning forward in anticipation of a dice roll—followed by relief and giggles—it’s easy to appreciate the endorphin boost these mini “game day” thrills provide.

2. Protecting Cognitive Function

Alzheimer’s disease and dementia affect millions worldwide. Research from 2013 indicates that stimulating leisure activities, including board games, may lower the risk of cognitive decline. Although board games aren’t a cure-all, the mental exercise they offer—pattern recognition, memory recall, strategic planning—may function as a protective factor for brain health. For someone with social anxiety, this means you’re doing double duty: nurturing your mental faculties while fine-tuning those social muscles.

3. Boosting Creativity and Problem-Solving

Whether it’s building elaborate trade routes in a strategy game or deciphering cryptic clues in a puzzle-based tabletop adventure, board games often require flexible thinking. Such creative problem-solving fosters a growth mindset, making it easier to approach real-world challenges with confidence. Moreover, if you’re playing a collaborative game—like a cooperative dungeon crawl or a pandemic-fighting scenario—you’re also honing teamwork and communication skills in a relatively low-risk environment.

4. Building Emotional Resilience

From occasional setbacks to dramatic defeats, board games gently prepare you for life’s unpredictability. Learning to cope with losing a critical round or seeing a carefully planned strategy backfire can translate into healthier emotional responses in other settings. This ability to bounce back with a positive outlook, known as resilience, is critical for managing the ups and downs of social interactions. In short, every frustration over a lost game can become a stepping stone towards better-handling conflict or disappointment in real life.

Harnessing Bunchups for Small, Meaningful Gatherings

For many individuals, the idea of walking into a large board game club might still sound intimidating. That’s where Bunchups comes into play. Rather than joining big events, Bunchups focuses on small gatherings that bring together people with shared interests—such as board games for anxiety relief, fitness sessions, cooking adventures, and more. This intimate environment is ideal if you’re nervous about big crowds or if you’re simply looking for deeper, more meaningful connections.

Why Bunchups?

• Personalised Experiences: Search by category, location, and date to find board game gatherings that match your comfort zone and availability.

• One-on-One or Small Groups: Experience the joy of playing board games for anxiety in an environment specifically curated for genuine connections.

• Free to Use: Creating an account won’t cost a dime. Browse, message hosts, and join gatherings without financial barriers.

• Boosting Well-Being: Bunchups was designed in part to combat loneliness, isolation, and mental health struggles. By focusing on intimate gatherings, it helps alleviate social anxiety without the pressure of large events.

If you prefer to host your activity—perhaps you’ve got a favourite deck-building game you’re itching to share—Bunchups makes it easy to create a listing. Set the vibe, limit the group size, and invite fellow board game enthusiasts. Over time, you can cultivate a small community of supportive players who look forward to each new session.  

Building Social Skills Through Board Games

It’s one thing to say that board games for anxiety can help you connect with others; it’s another to understand exactly how they foster essential social skills. Therapists, family counsellors, and educators have long recognised the power of board games to: ‍

1. Strengthen Communication

Players must listen to and follow game rules or instructions, often clarifying uncertainties with others at the table. This back-and-forth discussion is perfect for individuals who struggle to initiate conversation in normal social settings.

2. Develop Empathy and Rapport

Board games frequently require cooperation or trading. Observing how others react in various scenarios—such as losing a turn—can deepen empathy. Children and adults alike learn how to volunteer help or offer emotional support in a non-intimidating environment.

3. Encourage Turn-Taking and Patience

Many games revolve around waiting for your turn or waiting for the right moment to play a critical card. This inherent structure teaches patience and respect for others’ time and space.

4. Promote Problem-Solving and Accountability

Some games force you to adapt to unexpected changes, like drawing a card that sends you backward. Over time, you get better at managing setbacks constructively and communicating possible solutions to teammates.

5. Foster Emotional Regulation

The ups and downs of dice rolls or card draws can cause minor surges in adrenaline. Repeatedly managing these small stresses helps build emotional resilience, a quality that can be invaluable when dealing with social anxiety outside the tabletop context.

Tips to Get Started with Board Games for Anxiety

1. Choose the Right Game

Not every game has the same vibe. Some are fast-paced and competitive, while others are light-hearted and cooperative. If social anxiety is your main concern, you might opt for cooperative titles or party games that keep the focus on teamwork, not winning or losing. Games like Pandemic, Forbidden Island, or even simpler fare like Uno or Codenames can be excellent starters.

2. Keep It Small and Welcoming

Whether you’re joining a local meet-up or hosting your gathering, aim for a low-key environment with a small group of players—maybe three to five people. This reduces the risk of feeling overwhelmed by too many opinions, eyes, or personalities in the room.

3. Set Boundaries

It’s perfectly okay to let others know you need a quick breather, especially if the gathering is more extended. Stepping out for a moment to gather your thoughts can help you re-enter the situation more calmly. If hosting, feel free to designate a “quiet corner” for anyone who needs a moment of stillness.

4. Celebrate Small Wins

If you manage to say hello to a stranger or complete the game without feeling panicked, that’s a victory worth acknowledging. Over time, these small achievements accumulate, easing the weight of anxiety.

5. Seek Professional Help When Needed

Although board games for anxiety can be a powerful tool, sometimes professional help is indispensable. A counsellor or psychologist can guide you through deeper fears or complex anxieties. Using board games as a complement to therapy often yields the best results, ensuring you address both the root causes of your anxiety and the outward manifestations in social settings.

Additional Resources and Support

If you or someone you know in Australia is struggling with social anxiety or mental health concerns, remember you’re not alone. In addition to integrating board games for anxiety into your life, you might explore professional help or community-driven support services. One valuable resource is Beyond Blue, offering free and confidential mental health support. Whether you need immediate guidance or long-term strategies, organisations like these are here to help you navigate the journey toward better mental well-being.

Embrace the Power of Board Games to Build Friendships

We live in an era where it’s easy to feel disconnected, despite constant connectivity. Between busy schedules, social media overstimulation, and lingering stressors, forging genuine connections can be challenging—particularly when social anxiety enters the picture. Yet, board games for anxiety present an opportunity to step away from screens, refocus on face-to-face interaction, and rediscover the simple joy of shared laughter, tension, and triumph.

From fostering emotional regulation to honing social skills, board games bring an element of playful structure that eases the weight of awkward silences or performance jitters. By tapping into platforms like Bunchups, you can find or host intimate gatherings that remove the intimidation factor of large-scale events, paving the way for deeper, more meaningful connections.

Ready to transform your game nights? Learn more about making every session engaging in How Bunchups Makes Every Game Night More Fun and Social. So why not roll the dice on something new? Whether you choose a light party game that breaks the ice or a complex strategy game that tests your critical thinking, board games offer more than entertainment—they offer a path toward renewed confidence, resilience, and friendship. After all, the real magic happens when you join others around a table, set your anxieties aside, and let the game guide you toward authentic human connection.