7 reasons why reading is good for your mental health

The 2020s are proving to be stressful. A global pandemic, a war with international consequences and a looming worldwide economic crisis - no wonder mental health is in decline. Added to that, personal events such as the death of a loved one, the breakdown of a relationship, moving house, major illness or job loss, can make life begin to feel difficult.

At one stage last year, just the thought of reading the news made my heart pound, my head spin and my body tense up so much it hurt. I worried about everything.

You too?

We all struggle sometimes. Our mental health affects our ability to handle stress, relate to others and make healthy choices, creating a vicious cycle when things are bad. What can you do to take care of yourself?

I reach for a book. Monday 10th October is World Mental Health Day and to celebrate, here are seven good reasons to read:

1. Reading relieves stress

According to research conducted by Sussex University, reading for as little as six minutes can reduce stress by as much as 68%. The concentration it takes to read a book distracts you from the stressors of everyday life: your heart rate slows down and your muscles relax. The study shows that reading is even more effective than going for a walk, listening to music or having a cup of tea.

“Losing yourself in a book is the ultimate relaxation,” said Dr David Lewis, Cognitive Neuropsychologist.

2. Reading increases empathy

Reading stories that explore the inner lives of characters is proven to increase empathy. A first-person narrative puts you in someone else’s shoes, while a third-person omniscient shows you the same story from different points of view. Both perspectives can help you develop your ability to understand how other people think and feel. This skill enables you to build and strengthen relationships that will support you when life feels too hard.

3. Reading strengthens resilience

Stories not only enable you to put yourself in someone else’s shoes, in the figurative sense, but research shows something even bigger happens:

“Reading fiction taps into the same brain networks as real-life experience. When you are engaged in reading a fictional story, your brain is literally living vicariously through the characters at a neurobiological level.” In other words, reading stories about something you are struggling with is like setting up a virtual reality simulation where you can practice in a safe environment. If you learn to deal with a situation in your reading life, you’ll feel more capable at handling it in real life.

4. Reading provides comfort

During times of change and uncertainty, the way most stories are structured can help relieve stress. A traditional narrative arc goes like this:

Exposition - Conflict - Rising Action - Climax - Falling Tension - Resolution

Stressed, unsettled and tense? You’re probably in the rising action part of your own story. At times like these, reading books with neat, happy, predictable endings can be comforting. So, whenever you feel anxious, hunt down a formulaic murder mystery, embrace a cheesy romance or reread a book that felt like a warm hug first time round.

5. Reading supports physical health

A report commissioned by UK charity The Reading Agency looks at research from around the world on the benefits of reading. One aspect they explore is how reading exercises the brain. Studies found that reading significantly improves common symptoms of dementia and can even delay onset. Also, the ability to read gives people more access to health information. There is evidence that people can better understand their conditions and even improve their symptoms by reading self-help books.

6. Reading combats loneliness

The Reading Agency also reports that reading can greatly reduce feelings of loneliness. One study looked at people over 65 and noted that if “the interviewees could be viewed as self-medicating to alleviate feelings of loneliness, the most common medicine reported was books.” And if you have a mental health problem, such as anxiety or depression, reading books about characters who share your struggles can help you feel less alone.

7. Reading builds relationships

Here are a few ways you can build and strengthen relationships through reading:

• Read aloud to a child
• Join a book club
• Swap books with friends
• Set up a Little Free Library

Why not recommend a book to connect with your colleagues? Next time your heart pounds, your head spins or your body is so tense it hurts, avoid the news and reach for a book.