Why Reading Can Be The Ultimate Form of Self-Care
Self-care isn’t just about bubble baths and spa days.
Sometimes, the ultimate act of caring for yourself is as simple as curling up with a good book. Reading can feel like a warm blanket for the mind, offering comfort, growth, and a refuge from life’s pressures.
In fact, science shows that reading isn’t just entertainment – it’s also a powerful tool to boost mental well-being, foster personal growth, and melt away stress.
Let’s explore how diving into a book can improve your mood, expand your heart, and relax your nerves.
Easing Anxiety and Lifting Mood
We often hear that books can transport us to other worlds – but they can also help us navigate our own.
Research indicates that reading can alleviate symptoms of anxiety and depression, making it a valuable self-care practice for mental health. For example, a recent study found that college students who read in traditional formats (like paper books or audiobooks) saw reduced anxiety levels and better sleep compared to those using screens.
This suggests that unplugging with a book, especially at bedtime, can quiet an anxious mind more effectively than scrolling on a phone.
Therapists have even begun “prescribing” books to patients – a practice known as bibliotherapy.
Bibliotherapy involves using guided reading as part of therapy for conditions like anxiety, depression, or grief. And it shows promise: shared reading sessions have helped relieve depressive symptoms in patients recovering from surgery.
In one program for healthcare workers during the COVID-19 pandemic, reading was used as a low-cost mental health intervention, helping participants regain a sense of control and emotional balance amid chaos. The mental health benefits can also be surprisingly long-lasting.
In fact, some studies report that the mood improvements from reading can persist for months or even years. Regular readers have even been found to have lower rates of depression and, in older adults, a 20% lower risk of mortality compared to non-readers.
Talk about adding years to your life by turning pages!
Why is reading so therapeutic?
One reason is that the right book can give you a healthy escape and new perspective. Immersing yourself in a story pulls your focus away from worries and into the present moment of the narrative.
Psychologists call this “narrative absorption,” and it’s more than just fun – it’s restorative. By temporarily transporting you out of your own reality, a book provides a mental break and a safe space to process emotions.
In the words of one researcher, reading positive and uplifting literature can boost your sense of self-identity and emotional regulation, increasing feelings of social support and improving overall mental health.
In other words, stories can steady us: whether it’s a self-help book that reframes negative thoughts or a novel that makes us feel understood, reading often leaves us mentally stronger and more balanced than we were before.
How Books Build Empathy and Insight
Have you ever felt deeply connected to a fictional character, or found that a memoir changed the way you see the world?
You’re not alone – and there’s science behind that feeling. Reading, especially fiction and memoirs, is like an empathy gym for the mind. When we step into a character’s shoes, we learn to understand perspectives and emotions far different from our own.
A growing body of research shows that people who read fiction tend to be better at understanding and sharing others’ feelings, even those of people very different from themselves.
Psychologists believe this is because stories allow us to “live” multiple lives: as one expert put it, reading novels lets you “sample across a much wider range of possible people” and grasp the differences among them.
Each story is a simulation of someone else’s experiences, teaching us to see the world through different eyes.
Crucially, these empathy boosts aren’t just self-selection (it’s not only that empathetic people read more).
Experimental studies suggest the act of reading itself enhances empathy. In one notable study, people assigned to read a piece of literary fiction showed significant improvements on empathy and social awareness tests, compared to those who read non-fiction, popular genre fiction, or nothing at all.
The fiction readers performed better at tasks measuring “Theory of Mind” – the ability to infer others’ thoughts and emotions.
Why literary fiction?
Researchers think complex novels often focus on characters’ inner lives and challenge readers’ expectations, which stretches our capacity to understand others.
By contrast, more formulaic or plot-driven books (while enjoyable) may not push us as much to empathize or think from new angles.
Over time, frequent fiction readers have been found to score higher on empathy and social intelligence scales, a finding confirmed by multiple studies and a meta-analysis.
The empathy we gain from books can even translate into real-world attitudes. Remarkably, stories have been used to reduce prejudice and foster compassion.
In one study, children who read Harry Potter – a series where characters face discrimination and learn tolerance – became more empathetic toward immigrant and LGBTQ groups in their own society.
In another, adults who read a novel about a Muslim woman’s experiences felt fewer negative biases toward people of other races and cultures afterward.
These examples show how a narrative can quietly open hearts and minds. Memoirs and biographies can have a similar impact.
Reading a person’s true life story, especially one that chronicles struggle or triumph over adversity, can be profoundly enlightening. As long as the story is engaging and authentic, even non-fiction narratives can resonate and leave a lasting impression, building our compassion.
Beyond empathy for others, books also help us grow personally by reflecting on ourselves.
Literature often holds up a mirror to our own feelings and experiences. Identifying with a character who is facing similar challenges – be it heartbreak, identity issues, or loss – can be incredibly validating. It reassures us that we’re not alone in our struggles.
Research in young readers suggests that connecting with characters can comfort readers, making them feel less alone and more understood in their pain.
Even for adults, seeing fictional characters navigate emotional storms can provide new insights into our own lives and coping strategies. Through stories, we learn vicariously and gain wisdom without the harsh consequences.
In this way, reading continually shapes us – nurturing empathy, sharpening our moral compass, and helping us discover who we are and who we want to be.
Stress Relief Between the Lines: Reading as Relaxation
Relaxing with a good book can be a perfect escape from daily stresses. Research shows that even a few minutes of reading can significantly calm the body and mind.
If you’re looking for a simple way to unwind after a long day, picking up a book might be one of the best things you can do. Studies have found that reading is a potent stress buster – in fact, it can work better and faster than many other relaxation methods.
One landmark study at the University of Sussex showed that just 6 minutes of quiet reading can reduce stress levels by up to 68%, by lowering heart rate and easing muscle tension. To put that in perspective, reading was found to beat out listening to music or going for a walk as a way to relax.
It even brought participants’ stress markers down to levels below where they started before being stressed. “Losing yourself in a book is the ultimate relaxation,” explains cognitive neuropsychologist Dr. David Lewis, who led the study.
He notes that when you’re fully engrossed in a story, you enter an “altered state of consciousness,” one that engages the imagination in a deep, soothing way.
In other words, reading acts like a form of mindfulness – it focuses your mind on one thing and gently pushes aside the swirl of daily worries.
The stress reduction from reading isn’t just lab-measured; many people swear by it.
In a survey by the University of Liverpool, 38% of adults said reading was their “ultimate stress remedy,” topping other activities like taking a hot bath or enjoying a cup of tea.
It’s easy to see why. Whether it’s stretching out on the couch with a novel or finding a shady spot in the park with a memoir, reading creates a bubble of calm.
The rhythmic act of reading – turning pages, the steady flow of words – can have a meditative effect.
Often, within minutes of reading, you may notice your breathing slows and your muscles relax, as your mind travels elsewhere. And unlike scrolling social media or watching TV, reading doesn’t bombard you with bright light and distractions (especially if you opt for a print book).
This makes it a perfect evening routine. In fact, research suggests that reading before bed can improve sleep quality and help you fall asleep faster.
By reducing stress and quieting the mind, a chapter a day might just keep the insomnia away.
Pro-tip for maximizing relaxation: try making your reading time as cozy and interruption-free as possible.
Maybe curl up in a favorite chair, silence your phone, and immerse yourself in a story you truly enjoy. It doesn’t have to be a serious literary tome – even light-hearted fiction or a fascinating biography can do the trick, as long as it holds your attention.
The goal is to give your mind a break from multitasking and worrying. Think of reading as a mini-vacation for your brain: when you return from the pages, you’ll often find yourself calmer, happier, and recharged.
