Virtual reality (VR) offers new ways to connect and explore, but it also raises a critical question about what all that immersion does to mental health. The answer isn’t simple, as it can be therapeutic or disruptive to the psyche. Yet, as VR continues to go mainstream, it’s worth taking a closer look at the risks of living inside a headset.
The Rise of VR: A Double-Edged Sword
Virtual reality has officially left the world of niche tech and is now a multi-billion-dollar industry. Today, over 53 million U.S. consumers own a VR system, and usage will only grow further as the technology advances.
People enjoy the use of this system because of how immersive it feels. Once users put on a headset, it takes them to an entirely different world, providing a highly interactive and engaging experience. Users can step back in time to when dinosaurs roamed the earth or enjoy a ride on the world’s tallest roller coaster. It’s an experience like no other — one that makes users feel like they’re there.
While VR is popular for gaming, it has many other applications. Current uses include everything from job training and working out to teaching virtual classrooms. Travel and entertainment are also big draws. A recent survey found that 32% of Americans report using virtual reality to explore new places before a trip abroad, and 30% say they’d like to use VR to watch movies.
VR makes promises to help people learn and grow while giving users a way to escape reality, but does it have a chance of harming their mental health? Many studies have shown the therapeutic effects this technology has had on people struggling with anxiety and other mental health disorders. However, further research exemplifies the psychological risks that can occur the deeper the immersion becomes.
How VR Use Can Harm Mental Health
VR impacts mental health in different ways. However, the effects of its use depend heavily on how people interact with it, the platform they use, and how long they use it. For instance, a five-minute guided meditation session in a calming forest is a far cry from spending six hours deep in a chaotic multiplayer shooter.
The problem is the more immersive and engaging VR becomes, the easier it is to lose track of time and reality. And while short, purposeful sessions can be harmless, extended or unstructured use can have unexpected side effects. Here is a breakdown of the most common mental health risks that can arise from its use.
1. Disassociation and Reality Confusion
Virtual reality has been shown to blur the boundaries between the virtual and the real, leading to disassociation and reality confusion. Users may experience depersonalization, where they feel detached from their own body, or derealization, where the external world seems unreal.
In a retrospective survey involving 358 VR users, 83.9% reported experiencing dissociative symptoms after using VR. The study highlighted that longer sessions and preexisting mental health conditions could exacerbate these symptoms.
Anecdotal evidence also supports these concerns. For instance, Jeff Grover — an avid VR gamer — recounted episodes where he found himself perceiving real-life environments as though they were part of a game.
While walking outdoors with his wife, he noted how lifelike the graphics were. Even after an hour-long session, Grover noticed how he could not socialize with friends at a bar and have a conversation. Such experiences highlight how prolonged immersion can lead to challenges in distinguishing between the virtual and real worlds.
2. Social Isolation
VR platforms enable users to connect with others virtually. It can be a great way to meet new people or catch up with loved ones from afar. However, excessive reliance on these digital interactions may reduce in-person engagements, potentially diminishing real-world social skills and deepening feelings of loneliness.
Research indicates the problems of social media use in immersive platforms. A study published in PLOS ONE found that excessive engagement with social VR can lead toreduced real-life social support, which is crucial for mental health.
3. Increased Anxiety and Panic
While virtual reality can be thrilling, it can also be overwhelming, especially for users with anxiety disorders or sensory sensitivities. The immersive nature of VR means that even a minor in-game event triggers a psychological response. Think sudden jump scares, disorienting visuals, or tight virtual spaces that simulate claustrophobia. The brain reacts as if these scenarios are truly happening.
Because these systems engage the senses so powerfully, they can induce symptoms like shortness of breath, racing heart, or panic attacks. However, it also depends on the environment in which users are located. Whether it simulates falling, drowning, or the feeling of being trapped, individuals can easily experience anxiety-related symptoms.
4. Addiction and Escapism
One of VR’s biggest selling points is its ability to transport users to entirely different worlds. However, the same feature can become a crutch for those looking to escape their real lives. This is where addiction to escapism starts to creep in.
Social VR platforms, massively multiplayer online role-playing games, and sandbox-style worlds offer endless opportunities for interaction and entertainment. For some users, these spaces become their preferred realities.
While everyone needs a break now and then, virtual escapes can become a substitute for facing real-life problems. It can snowball into avoidance and isolation and become detrimental to users’ mental health.
When VR Can Be Good for Mental Health
Virtual reality may present certain risks but offers promising outcomes when used appropriately. One application is in exposure therapy for anxiety disorders. A recent study explored the benefits of personalized VR exposure therapy for individuals with panic disorder and agoraphobia.
In this study, participants were divided into two groups — one experienced VR environments tailored to their specific triggers, adjusting brightness and crowd density, while the other encountered randomized settings. The findings revealed that those in the personalized VR group exhibited heightened anxiety responses during sessions.
This outcome is desirable in exposure therapy, where individuals can confront and process their anxieties. Yet, by conducting it in a personalized way, therapists can facilitate more progress and ensure safety while gradually building resilience against real-world triggers.
Beyond anxiety treatment, VR also shows potential in addressing other mental health challenges like post-traumatic stress disorder and phobias. As the technology evolves, its role in therapeutic settings will likely expand, offering innovative solutions for mental health professionals and patients.
Best Practices for Safe VR Use
As with any emerging technology, how people use VR matters as much as what they use it for. To enjoy the benefits of it without putting their mental health at risk, users should keep these practical safety guidelines in mind:
- Set time limits: VR’s biggest drawback is its ability to detach users from the real world. It’s easy to lose track of time when immersed in a virtual environment that feels all too real. Limiting time and spending in these alternative realities keeps the experience balanced and grounded.
- Take regular breaks: Users should give their brain and body time to recalibrate by stepping out of VR at least every 30 minutes to reduce eye strain, motion sickness, and dissociation.
- Use VR in a safe environment: Make sure the surroundings are free from tripping hazards and that there is enough space to move around safely. Lighting can also help users stay anchored in reality while using the headset.
- Avoid VR right before bed: The sensory stimulation and blue light exposure can interfere with sleep cycles. Creating time to wind down in the real world is essential to falling asleep.
- Be mindful of your emotional state: When feeling anxious or emotionally off, consider skipping VR sessions, as they may intensify those feelings.
Using VR Safely
Virtual reality is one of the most immersive technologies ever created, which is why it profoundly impacts mental health. Yet, when used intentionally, it can be an excellent tool for healing, learning, and personal growth. That’s why users must stay grounded to reduce the risks associated with it. When individuals know their limits and listen to their bodies, they can enjoy the system more freely.
