Reading as Self-Care: How Books Can Boost Your Mental Health

In the cacophony of modern life—notifications flashing, deadlines looming, constant connectivity pulling at our attention—there exists a quiet, revolutionary act: reading. Simple, often overlooked, and astonishingly powerful. Reading, for many, is a pastime. For others, a passion. But for an increasing number, it has become something more essential: self-care.

Does reading really help? Does the act of opening a book and diving into a different world actually improve our mental health? Let’s not jump to assumptions. Let’s look closer. Peel it apart like the pages of a well-thumbed novel.

The Science Behind the Sentences

Research doesn’t lie (unless it’s funded by someone who wants it to). But in the case of reading and mental health, the evidence is impressively consistent.

A 2009 study by the University of Sussex found that reading for just six minutes can reduce stress by up to 68%, outperforming listening to music, going for a walk, or even sipping a calming cup of tea. Yes—six minutes. That’s two or three pages if you’re skimming. Ten if you’re obsessed.

Another statistic worth highlighting: according to a 2021 survey from The Reading Agency in the UK, 35% of people said that reading made them feel better during the COVID-19 lockdowns. Not marginally better. Better enough to report it when asked.

The benefits of reading aren’t just anecdotal; they are measurable. Cortisol (the stress hormone) drops. Heart rate slows. Breathing evens out.

And for those dealing with depression or anxiety, bibliotherapy—a therapeutic approach using books—has been used by mental health professionals as a treatment tool. A tool! One with pages, margins, and chapter breaks.

Reading as Escape, but Not Escapism

Let’s be honest: sometimes you just want out. Out of your own mind, out of your situation, out of your skin. Reading offers that. But it doesn’t numb. It engages.

Unlike passive scrolling or mindless watching, reading activates multiple regions of the brain. The default mode network, associated with self-reflection. The language centers, connected to empathy and understanding. When you read, especially fiction, your brain rehearses real-life emotional scenarios. You walk in someone else’s shoes without ever lacing them up.

Fiction stories, particularly, have been linked to enhanced empathy. Reading about a character going through grief or anxiety? Your brain lights up like it’s your own experience. And there is no fundamental difference whether you read werewolf novels on FictionMe or a novel in a paper book. Both werewolf stories and any other genres or trends do the main thing – they make the brain work. That’s powerful. That’s human.

And it’s not just fiction. Memoirs, self-help books, poetry—they all offer their own roads to catharsis, perspective, clarity.

Routine, Ritual, Reclaiming Time

Reading as self-care doesn’t need incense and an Instagram aesthetic. It’s gritty. It’s messy. You fall asleep with a book on your chest. You read the same paragraph three times. You underline something without knowing why.

But it’s a ritual.

And rituals are grounding. They reclaim time. They declare: This moment is mine.

Reading before bed, even for ten minutes, has been shown to improve sleep quality. Starting the day with a chapter instead of a doomscroll reduces morning anxiety. Keeping a book in your bag for subway commutes turns dead time into soul food.

In a world where time feels stolen, reading gives it back to you. One sentence at a time.

Community and Solitude: Two Sides of the Page

Reading is solitary. Gloriously so. It’s a retreat. A shield. A bubble. But it’s also a bridge.

Book clubs, online reading groups, library events—they create communities. Shared narratives lead to shared emotions, which lead to connection.

And in a world plagued by loneliness (a recent 2023 report from the U.S. Surgeon General called it a public health crisis), connection matters. Immensely.

You might never meet the author. You might not know anyone who’s read the book. But in reading it, you are no longer alone. Someone wrote those words. And now you carry them. That’s the connection.

A Few Unexpected Forms of Reading That Count

Don’t box yourself into dusty hardcovers. Even your iPhone can be a portal to a fantasy world. Reading can be:

Graphic novels.
Flash fiction on blogs.
Poetry collections found in second-hand shops.
Mental health zines passed around in co-ops.
Fanfiction (yes, really—character-driven writing is powerful).
Essays in obscure newsletters.

All count. All valid. All capable of healing in their own way.

The Limits and the Line Between Help and Harm

Let’s not romanticize it too much. Reading isn’t a substitute for therapy, medication, or professional support. It is a tool. One among many. And sometimes, the wrong book at the wrong time can do more harm than good.

A person in deep depression might find certain themes triggering. Someone with anxiety might not benefit from dystopian thrillers. It’s about intentionality. Choosing what feeds you, not what gnaws at you.