How TTRPGs Can Help You Get More Comfortable With Social Anxiety

Picture this: you’re gathered around a table or in a Discord call, and the gamemaster is setting the scene. Maybe it's a war-torn countryside, or perhaps it's a beautiful landscape with breathtaking vistas. In the back of your mind, you know the moment you’re dreading is approaching: character introductions. The story sounds vast and sprawling—how could you possibly do it justice with your intro? Plus, the other players are more experienced; how can you top theirs? The GM starts calling on players one by one to introduce their characters. Thankfully, you’re not first, but part of you wishes you were, just to get it over with. Then, that dreaded moment comes, and everyone is eagerly waiting to see what you bring to the table.

Does this situation feel familiar? If you’re like me and struggle with social anxiety, even after starting your sixth or seventh game, this moment can be crippling. It's easy to overcomplicate things that don’t need to be complicated. It may come as a shock, then, that real scientific research shows the benefits of playing TTRPGs like Pathfinder or Dungeons & Dragons in reducing social anxiety!

Stress and social anxiety is a beast and hides in the shadows. It makes engaging in what many may consider everyday activities daunting beyond belief. I know from experience when I was suffering in my worst periods of social anxiety and stress just going to the store could be a nightmare situation. In general those of us who struggle with this disorder have a hard time interacting in day to day life. So, how can their possibly be a way to deal with this? TTRPGs.

Pathfinder and D&D offer safe spaces for those who struggle to communicate in a normal setting to thrive. For those who may be unacquainted with the term TTRPG and the genre in general, it stands for table-top roleplaying game.

Let’s dive a little deeper.

Update: GenCon 2024

GenCon is the ultimate gathering for tabletop gamers and nerds, and this year, I had the incredible opportunity to attend. Being surrounded by thousands of people who share my passion was a surreal experience. The sheer number of events was staggering, and I spent way too much money in the vendor hall—worth every penny! The creative writing panels I attended were packed with valuable insights, and the variety of merchandise was fantastic. The overall vibe was welcoming, and I even got some books signed by up-and-coming authors. Plus, I had the chance to dive into a session of Starfinder 2e, the highly anticipated new edition.

As someone who struggles with social anxiety, I was initially nervous about the crowds. But GenCon was surprisingly comfortable, with quiet rooms available for when things got overwhelming. These spaces, equipped with fidget toys and dim lighting, were a lifesaver for calming my racing thoughts.

This year’s event was particularly special as it marked the 50th anniversary of D&D, drawing record-breaking crowds. Navigating the hallways to reach the food truck area—shout out to the amazing food trucks and the Critical Hit soda truck—was sometimes a challenge due to the sheer volume of attendees.

All in all, the TTRPG community is a warm, welcoming crowd that embraces newcomers with open arms. If you haven’t experienced it yet, GenCon is a must for anyone passionate about tabletop gaming.

TTRPGs and Stress

For those unfamiliar with TTRPGs, think of classic board games like Risk or Life. Now, imagine replacing the traditional board with detailed maps, miniature characters, and a variety of dice. TTRPGs, or tabletop role-playing games, are like board games on steroids. They are pure, immersive storytelling experiences where you and your fellow players step into a world crafted by a Game Master (GM) or predesigned by the game system itself. For instance, Starfinder takes place in the futuristic Pact Worlds, while Pathfinder is set in the fantasy realm of Golarion.

In a TTRPG, you might find yourself saving entire worlds or rescuing a cat from a tree—whatever the adventure, it’s a way to "live" a story, unlike any other medium except perhaps video games. Whether you're drawn to the strategic math and combat or the role-playing and dice rolling, TTRPGs offer an escape and a chance to bond over the table with friends.

With that out of the way, how does playing TTRPGs help with social anxiety and stress? Beyond the research linked above, I’ll share my personal experience. It’s actually simpler than you might think. When you're in a group of like-minded people, you naturally start to feel more comfortable over time. This leads to opening up, engaging in deeper conversations, and learning to pick up on social cues. Games like Pathfinder, Starfinder, and D&D are inherently social, making them excellent tools for practicing social interaction, especially if you’re heavily introverted. Plus, they help you get more comfortable with talking and expressing yourself in a supportive environment.

When I joined my first group I was riddled with stress. I never met anyone I was playing with, since I was playing in virtual games do to the lack of those in close proximity where I could join a in person game, and they where all significantly more skilled with years of experience that intimidated the heck out of me. Though they were all supportive and caring. The GM (game master) was a new player friend GM who answered all my silly questions and taught me along the way. Soon I became bold enough to GM my own adventure path Dawn Of Flame from Starfinder. That group as well was very open and helped me with rules and with GMing in general. After a few years of this I have stuck with the same group I first joined and we have all since became amazing friends. But enough about me, if this sounds good to you, how the heck do you get started?

How To Get Started With TTRPGs

It may seem like a daunting world to step into, but that’s far from the truth! Paizo offers a wealth of resources for new players in both Pathfinder and Starfinder. While I can’t speak directly for Wizards of the Coast and D&D, I’d imagine they provide similar support. If you’re like me and struggle to find in-person groups, don’t worry—there are plenty of ways to join the thousands of virtual games available. The biggest platform Startplaying, though it’s worth noting that most of these games are run by professional GMs who charge a fee to participate. If a paywall is a concern, there are official Discord servers that act as LFGs (Looking for Group) where GMs and players can find free games. However, a word of caution: these can be hit or miss. For example, a game I was running fell apart due to toxic behavior, and I haven’t GMed since. But as you can see, there are many different ways to start playing (see what I did there?) and discover what TTRPGs can do for you.