Have you ever come home from a stressful day at work and turned on a movie to unwind? Movies offer more than just entertainment; they transport you to another world, giving you a temporary escape from your worries. But have you ever noticed how the type of movie you choose can directly impact your mood? What if, instead of just watching, you took a step further and reflected on how the story or characters connect to your own life?
This concept, sometimes called movie therapy or cinema therapy, allows films to be more than just distractions. They can offer valuable insights into your emotions, helping you process anxiety and stress. Depending on the type of movie you watch, they can also shift your mood, whether you need comfort, motivation, or just a good laugh.
What Is Anxiety?
Anxiety disorders are mental health conditions characterized by persistent, excessive worry, fear, or distress that interfere with daily functioning, relationships, and overall quality of life. While the symptoms of many anxiety disorders are similar, they differ in what causes the anxiety to occur in an individual. These anxiety disorders include:
- Specific Phobia – Characterized by intense fear or anxiety about a specific object or situation (e.g., animals, heights, needles). The fear is disproportionate to the actual danger and leads to avoidance behaviors.
- Social Anxiety Disorder (Social Phobia) – Involves fear or anxiety about social situations where the individual might be scrutinized or judged, such as public speaking, meeting new people, or eating in front of others. The underlying fear is of being embarrassed, humiliated, or rejected.
- Panic Disorder – Defined by recurrent, unexpected panic attacks—sudden episodes of intense fear accompanied by physical and cognitive symptoms (e.g., rapid heartbeat, dizziness, fear of losing control). Individuals often worry about future attacks and may change their behavior to avoid them.
- Agoraphobia – Marked by fear and avoidance of situations where escape might be difficult or help unavailable if panic-like symptoms arise. This includes places like public transportation, open or enclosed spaces, and crowded areas.
- Generalized Anxiety Disorder (GAD) – Characterized by excessive, persistent worry about various aspects of life (e.g., work, school) that is difficult to control. It is accompanied by physical symptoms such as restlessness, fatigue, muscle tension, irritability, and sleep disturbances.
- Substance/Medication-Induced Anxiety Disorder – Anxiety symptoms occur as a result of substance use, withdrawal, or a medication’s effects.
- Anxiety Disorder Due to Another Medical Condition – Anxiety symptoms are directly caused by an underlying medical condition.
What Is Cinema Therapy?
Cinema therapy, or movie therapy, is the practice of using films to process emotions, gain insight, and find comfort during challenging times. Movies have a unique way of drawing us in, allowing us to connect with characters and stories that reflect our own experiences. The right film can provide perspective, emotional release, or even a sense of healing.
Why Do Movies Help Reduce Anxiety?
You may have noticed how certain movies resonate more deeply depending on what you’re going through. A character’s struggles, triumphs, or moments of vulnerability can feel familiar, offering reassurance or new ways of thinking about a situation. Whether watched in a theater or from the comfort of home, films can be more than just entertainment. They can also be a tool for self-reflection and emotional support.
Finding Comfort in Relatable Stories
One of the most reassuring aspects of watching movies is seeing characters go through experiences that mirror our struggles. When dealing with anxiety, it helps to watch someone navigate similar emotions and come out the other side with a new perspective.
When Harry Met Sally
In When Harry Met Sally (1989), Sally Albright exhibits traits often associated with anxiety: overanalyzing situations, a need for control, and difficulty handling uncertainty. One scene that highlights Sally’s struggle with anxiety is when she breaks down and admits her fears about never finding love. “And I’m gonna be 40,” she sobs. When Harry reassures her that it’s still years away, she immediately responds, “But it’s there—it’s just out there.” This moment is relatable to anyone who has ever fixated on an uncertain future, feeling like time is slipping away.
Sally’s structured life contrasts with Harry’s laid-back attitude, but through their evolving friendship, she learns to embrace spontaneity. Watching this film can help remind us that while anxiety often stems from fear of the unknown, opening up to new experiences can ease those fears.
The Devil Wears Prada
In The Devil Wears Prada (2006) Andy Sachs, a young journalist, is thrown into a world of relentless expectations under the scrutiny of her demanding boss, Miranda Priestly. At one point, Miranda calls her with an impossible request to get her a flight home amid a hurricane. Instead of realizing that this is too much to ask of anyone, she spends an entire evening trying to complete this request at the cost of spending time with her father. Her dad asks at one point “What does she want you to do, call the National Guard and have her airlifted out of there?” and Andy responds, “Of course not! ….Could I do that?”
Andy’s struggles with imposter syndrome, self-doubt, and overwhelming stress reflect the experience of many who battle anxiety in their careers. In her attempt to maintain professional success, she ultimately pushes away her close friends and loved ones. Finding her way back to a healthy work/life balance is difficult, but the movie ends on a hopeful note that Andy has finally figured out who she wants to be.
Using Movies to Process Emotions and Practice Mindfulness
Sometimes, anxiety comes from unprocessed emotions or overwhelming thoughts. Watching movies can provide a safe space to experience, acknowledge, and process those emotions in a way that feels manageable. Certain films explore deep themes of loss, resilience, and perseverance, allowing you to reflect on your own experiences.
Coco
Coco (2017) illustrates themes of grief, family, and remembrance. Miguel’s journey to the Land of the Dead is not just about uncovering family secrets. It’s also about processing loss and holding onto loved ones in healthy ways. When Miguel sings Remember Me to his great-grandmother Coco, he helps to bring back memories of her long-lost father, Hector. “Remember me / Though I have to say goodbye / Remember me / Don’t let it make you cry / For even if I’m far away / I hold you in my heart / I sing a secret song to you each night we are apart.”
The song, which once symbolized separation, now becomes a bridge connecting generations. If anxiety stems from unresolved emotions or fears of change, a film like Coco can offer reassurance that memories and connections endure.
The Pursuit of Happyness
The Pursuit of Happyness (2006) tells the true story of Chris Gardner, who struggled with financial instability, homelessness, and uncertainty. At one point in the film, Chris and his son have to spend the night in a subway bathroom. Chris is exhausted, scared, and desperate. But instead of breaking down in front of his son, he turns the situation into a game, pretending they are on a time-traveling adventure to a “cave” where they must hide for the night.
Chris manages his anxiety by focusing on what he can control (protecting his son and keeping him calm). For those dealing with anxiety, this resilience is a reminder that even in moments of despair, focusing on our mindset and how we respond to a problem can make all the difference.
Watching characters persevere in the face of hardship can help reframe anxious thoughts, reminding us that obstacles can be overcome. Additionally, movies can encourage mindfulness by immersing us fully in the present moment. Paying attention to the cinematography, soundtrack, and dialogue can shift focus away from anxious thoughts, helping you feel more grounded.
Movies That Motivate and Inspire
Beyond comfort and emotional processing, films can be a powerful source of motivation. When anxiety holds you back from taking risks or making changes, watching stories of courage and self-discovery can reignite your confidence.
Dead Poets Society
Dead Poets Society (1989) encourages viewers to challenge societal expectations and embrace their unique voice. For example, Todd Anderson, a shy and reserved student, is pushed by Mr. Keating to express himself through poetry. He blindfolds Todd, spins him around, and urges him to speak from his gut. With Keating’s support, Todd finds his voice, delivering an impassioned, spontaneous poem that surprises both him and his classmates.
By the end of the film, Todd has overcome his anxiety to the point of being the first to stand up and say “O Captain, my Captain!” in protest of Keating being fired. Keating inspired all the boys to live by the motto carpe diem (“seize the day”), break free from fear, and pursue what truly fulfills them.
The Secret Life of Walter Mitty
The Secret Life of Walter Mitty (2013) follows a man who transforms his life by stepping out of his comfort zone. When he decides to track down Sean O’Connell and secure the missing photograph, he is forced to quickly decide whether or not to hop on a helicopter and follow the clues to Greenland. Walter questions whether he should do it, whether it’s safe, whether he’s even capable of taking such a risk.
At this moment, Walter retreats into a familiar coping mechanism: his daydreams. He imagines his crush, Cheryl, singing Space Oddity by David Bowie to encourage him. The lyrics mirror his situation: “This is Major Tom to Ground Control… Take your protein pills and put your helmet on.” Something inside Walter shifts; rather than overthinking, rather than letting fear paralyze him, he runs and jumps onto the helicopter as it lifts off. He’s still scared, but he does it anyway.
Walter goes from daydreaming about life to living out the adventures from his imagination. This film can help remind viewers that anxiety doesn’t have to hold them back from experiencing life.
By watching characters push through their fears, we can visualize ourselves doing the same, making these films a valuable form of encouragement.
Turning Movie Nights Into Self-Care
The next time you press play on a movie, consider making it an intentional part of your self-care routine. Ask yourself:
- How does this movie make me feel?
- How is a particular character exhibiting anxiety?
- What lessons or perspectives can I take from this?
- How can I deal with my anxiety?
Movies have the power to influence how we feel, allowing us to shift our mindset, find comfort, or gain insight into our own emotions. By watching with intention, you can turn movie nights into a simple yet effective tool for managing stress and anxiety.
Reference:
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
Mental Health Therapy With a Cinematic Approach
Movies have a way of capturing emotions, experiences, and struggles that can be hard to put into words. At Calming Transformations Counseling, our therapists understand how these challenges can affect your emotional and mental well-being. We use cinema therapy to help clients connect with stories that mirror their journeys, offering fresh perspectives and deeper self-understanding. By exploring characters, themes, and emotions on screen, we create a space for reflection, healing, and personal growth—because sometimes, the right film can say what you’ve been feeling all along.
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