How movies can help us deal with emotions

Some of us spend part of the weekend watching a movie on TV or in the cinema to unwind after a busy week. At times, we find a movie that affects us and makes us reflect on the plot for some time.
Psychologists are increasingly using 'cinematherapy,' a form of therapy that uses films to help people explore their inner worlds.
One framework describes the process in four stages: identification with a character, catharsis, insight into oneself, and universalisation, the recognition that we are not alone in our experiences. Research on cinematherapy is in its early days, but the approach offers a novel way to explore difficult feelings.
Why do films affect us so deeply? When we watch a story unfold, our brains respond as if we were partly living it. We feel tension when the hero is in danger, sadness at a farewell, and relief when things turn out well. Psychologists call this 'narrative transportation': for two hours, we step out of our lives and into someone else's. That step outside is precisely what makes films valuable. It is often easier to look at a painful situation when it belongs to a character on the screen rather than to ourselves.
Take the first stage, identification. A man who has recently lost his father may find himself drawn to a grieving son in a film. He does not need to explain his feelings to anyone because the character does it for him. This leads naturally to catharsis, the release of emotions that have been held back.
Many people who 'never cry' discover tears during a film scene. This is not weakness. It is often the first time they have allowed themselves to feel what they have been carrying.
The third stage, insight, is where change begins. Seeing a character make a mistake we recognise, such as pushing loved ones away, avoiding a difficult conversation, or working until exhaustion, can hold up a mirror.
A therapist might ask, 'What would you have told that character?' Often, the advice we give the character is the advice we need to give ourselves.
Finally, universalisation reminds us that our struggles are shared. Loneliness, family conflict, anxiety, and loss are human experiences that cross cultures and generations. Knowing this can reduce shame, a feeling that keeps many people from seeking help. In a world where many suffer in silence, this sense of connection can itself be healing.
In practice, a therapist may suggest a specific film between sessions, chosen to match the person's concerns, and then discuss it together. Films about aging parents, addiction, divorce, or resilience can open conversations that feel too difficult to start directly.
Cinematherapy is also used in group settings and with adolescents, who may find talking about a film less threatening than talking about themselves.
However, we need to remember that cinematherapy is a supplement to professional treatment, not a replacement for it. Some films may trigger painful memories, particularly for people who have experienced trauma, so the choice of film matters. And evidence from large, well-designed studies is still limited.
Still, there is something we can all take from this idea. Next time you watch a film, pay attention to which character moves you and why. Ask yourself what the story is telling you about your own life. You may find that the weekend movie offers more than entertainment. It can be a quiet conversation with yourself.

DR HAMED AL SINAWI The writer is a senior consultant psychiatrist, SQU Hospital