Did you know that just six minutes of reading can reduce stress levels by up to 68%? According to a study by the University of Sussex, reading is one of the most effective ways to help you relax, even more so than listening to music or going for a walk.

In today’s world, more people are focusing on their mental health than ever before. Whether it’s pressure from work or school, feelings of anxiety, or simply trying to balance everything in life, taking care of your mind is just as important as taking care of your body. That’s why many people are looking for simple, healthy ways to improve their mental wellness, without always relying on screens or expensive treatments.

One powerful and often overlooked tool for better mental health is reading. From lowering stress and easing anxiety to boosting your mood and improving focus, reading can have a big impact on how you feel each day. Whether it’s a novel, a biography, or even poetry, the act of reading can help you feel more relaxed, more connected, and more in control.

In this blog, we’ll explore how reading supports your mental health—and how you can use it as a regular part of your self-care routine.

What is the psychology behind reading?

Reading activates multiple areas of the brain, boosts empathy and imagination, and helps reduce anxiety by fully engaging the mind in the story.

Reading is more than just understanding words on a page—it’s a powerful workout for your brain. When you read, your brain goes through a series of complex actions. These include recognizing words, making sense of them, and building mental images. This process helps improve thinking skills like focus, memory, and problem-solving.

But reading doesn’t only help your thinking—it also boosts your emotional skills. When you read stories about different people and their experiences, your brain practices something called empathy. This means you start to understand how others feel, even if their lives are very different from yours.

According to neuroscience research, reading lights up many parts of the brain. Areas involved in language, memory, and even movement become active, especially when you’re deeply focused on a story. This full-brain activity makes reading both mentally and emotionally engaging.

There’s also something called narrative transportation. This happens when you get so caught up in a story that it feels like you’re actually living it. Your brain focuses on the characters and plot, and everything else fades away. That’s why many people describe reading as an escape—because it gives your brain a break from real-life worries. In today’s busy and often chaotic world, reading can be a powerful way to slow down and breathe. During these moments, your body relaxes, your heart rate slows, and you often feel better—like taking a peaceful break without ever leaving your chair.

How does reading reduce stress?

Reading helps you relax by slowing your heart rate, relaxing your body, and shifting your focus away from overwhelming thoughts.

One reason reading helps is that it lowers your cortisol levels. Cortisol is a hormone your body makes when you’re feeling stressed or anxious. Too much cortisol over time can make you feel tired, tense, or even sick. But when you read, your brain slows down, your muscles relax, and your body produces less of this hormone.

Reading fiction—like novels, short stories, or even fantasy books—can be especially helpful. That’s because fiction allows you to step into someone else’s world for a while. You can forget your own problems and explore new ideas, places, and feelings. This type of “escapism” gives your brain a break and helps you return to real life feeling more balanced and refreshed.

While walking and music are also great for reducing anxiety, reading offers something extra: it feeds your mind and your emotions at the same time. It helps you relax, but also builds focus, imagination, and empathy.

How does reading affect anxiety?

Reading helps ease anxiety by offering escape through structured stories, and teaching coping skills through self-help and nonfiction books.

Reading can be a powerful tool to help manage anxiety. When you feel anxious, your mind often races with negative thoughts. Reading gives your brain something else to focus on. It works as a grounding technique, helping you stay in the present moment instead of worrying about what might happen next.

Certain types of books can be especially calming. For example, mystery and fantasy stories often follow clear patterns—there’s a problem, a journey, and a solution. This structure can feel comforting when life feels unpredictable. These books also take you to new worlds, offering a break from real-life worries and helping you unwind.

Nonfiction and self-help books can also help with anxiety. Many of them teach healthy ways to deal with stress, fear, and negative thinking. They offer tools like deep breathing, journaling, or positive self-talk. These books also help build emotional literacy, which means understanding and naming your feelings better. That’s important for learning how to manage them.

Whether you’re escaping into a fantasy world or learning new coping skills, reading gives your mind a break from worry and tension. Over time, it can help you feel more in control, calm, and confident in handling challenges.

Can reading help with depression and low mood?

Reading can help with depression by offering comfort, teaching coping skills through bibliotherapy, and bringing emotional relief through inspiring or humorous stories.

When you’re feeling down or alone, reading can be a comforting friend. Books offer more than just stories—they can bring hope, understanding, and even healing. During times of sadness, stress, or depression, reading can help you feel less isolated and more connected to the world around you.

One helpful method is called bibliotherapy, which means using books as a form of support for emotional health. Some mental health professionals recommend certain books to help people understand and work through their feelings, and books are often used in therapy to teach ways to manage negative thoughts and emotions. These books share tools like positive thinking and mindfulness exercises that can help improve your mood.

However, it’s important to remember that bibliotherapy is not a replacement for professional mental health treatment. If you’re struggling with depression or need support, talking to a licensed therapist or mental health provider is the best step.

Reading about fictional characters who face challenges—and overcome them—can make you feel inspired and less alone. Uplifting or funny books can also make you feel better. Laughter releases feel-good chemicals in the brain, like dopamine and endorphins, that help lift your spirits.

Reading gives you something positive to focus on. It can’t cure depression, but it can offer comfort, new ideas, and small moments of hope—sometimes just when you need them most.

How does reading stimulate the brain?

Reading strengthens the brain by improving memory, focus, and critical thinking, while also reducing the risk of age-related decline and promoting mental flexibility.

Reading is one of the best ways to boost your intelligence and support healthy cognitive development. When you read, your brain works to take in new knowledge, understand ideas, and make connections to what you already know. This process builds important skills like memory, concentration, reading comprehension, and critical thinking.

For example, remembering details about characters or events helps strengthen your memory, while following a story improves your ability to stay focused. Reading also teaches you to think deeply, solve problems, and understand different viewpoints—all skills that support stronger cognition.

Unlike constantly scrolling the internet, which can sometimes shorten your attention span, reading requires you to slow down and focus. It gives your brain a chance to fully engage, which helps improve your ability to process information and reflect on ideas.

Another major benefit is how reading improves your vocabulary. The more you read, the more words you learn and understand—helping you speak and write with more confidence.

Reading regularly can even protect your brain from age-related decline. Studies show that people who read often may stay sharper longer and keep their minds more flexible.

In short, reading is like exercise for your brain. It challenges your thinking, grows your understanding, and helps you become a smarter, more thoughtful person.

How to build a reading habit for mental wellness

Building a reading habit for mental wellness involves setting aside daily reading time, choosing books that match your mood, and creating a calm, comfortable space to relax.

Starting a reading habit can be a simple and enjoyable way to take care of your mental health. The key is to start small and stay consistent. Try setting aside just 10 to 15 minutes a day to read. This could be in the morning, during lunch, or before bed. Keep a book nearby—at your desk, in your bag, or by your nightstand—so it’s easy to reach for.

It also helps to choose reading material that matches your mood. If you’re feeling anxious, you might enjoy calming fiction like gentle mysteries or feel-good stories. If you’re looking for motivation, try self-help books or inspiring biographies. Graphic novels, poetry, and audiobooks are great options too, especially if traditional reading feels hard to focus on.

Creating a calm, cozy space makes reading even more relaxing. Find a quiet spot, add a soft blanket or pillow, and keep the lighting gentle. You might even play soft music or make a cup of tea to set the mood.

Reading doesn’t have to be a chore. With the right book and a peaceful setting, it can become one of your favorite ways to take care of yourself.

What to do when reading isn’t enough for your mental health

Pacific Health Group offers compassionate behavioral health and mental health services—including individual, couples, teen, and family therapy, plus telehealth—to support your emotional well-being when reading isn’t enough.

While reading is a great way to care for your mental well-being, sometimes it isn’t enough. If you’re dealing with constant anxiety, sadness, stress, or feeling emotionally worn out, it may be time to get extra help. Books can bring comfort and support, but they are not a replacement for professional mental health services.

At Pacific Health Group, we offer a wide range of behavioral health and mental health services to support you and your family, which include individual therapy, couples counseling, therapy for teens, and family therapy. We understand that life can be busy, so we also provide telehealth sessions, giving you the option to talk with a therapist from the comfort of your home.

Our experienced team takes a caring, whole-person approach to mental health. Whether you’re feeling overwhelmed, going through a hard time, or looking for long-term support, we’re here to help you build a path toward healing and strength.

Need support? Reach out today. Visit mypacifichealth.com or call us at 1-877-811-1217 to schedule an appointment.