Stress

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Reading for Stress Relief

Author(s)
Asa Olson
Reviewer(s)
Kit Breshears

Many of us read for enrichment and pleasure. But did you know that you can also read to alleviate stress? A 2024 study found that reading can improve your emotional state and alleviate work stress. Another study found that reading silently can ease muscle tension and slow down your heart rate, working faster than many traditional relaxation methods.

By opening a book, you can escape into a literary world free from everyday stressors. However, you don’t have to read fiction for positive effects. Self-help and professional development books can be effective too. Read something that interests you and won’t upset you or remind you of your stressors.

3 steps

How to Reduce Stress by Reading

  1. Create a daily practice by setting aside time for reading.

    Pick a quiet place where you can focus and read for an extended period of time. Although you can have positive effects after a short period of reading, try reading for 30 minutes or more.

  2. Reading doesn’t have to be a solo activity.

    Read with a friend, join a book club or an open bibliotherapy group, or share your thoughts about a book in an online community. Reading can connect you to others, which has its own benefits for stress relief.

  3. Take note of how you feel after reading.

    Have you been able to let go of some of your stressors? If you still feel overwhelmed, take our Stress Assessment to explore the source of your anxieties and take charge of your wellbeing.

Lewis, D. (2009), Galaxy Stress Research. Mindlab International, Sussex University, UK.

Liu, P., Han, Y., Li, W., & Zhao, S. (2024). Psychological Effects of Reading on Alleviating Work Stress and Enhancing Job Satisfaction: An Analytical Study. American Journal of Health Behavior, 48(2), 425–437. https://doi.org/10.5993/AJHB.48.2.13

McLaine, S. & Mackenzie, E. (2018). The benefits of shared reading groups for those at risk of homelessness. McNicol, S., & Brewster, L. (Eds.). Bibliotherapy. Facet Publishing.

Steenberg, M., Christiansen, C. & Ladegaard, N. (2019). Time to Read—A Mixed Method Study of Mental Health Effects of Shared Reading. Billington, J. (Ed.). Reading and mental health. Palgrave Macmillan. https://doi.org/10.1007/978-3-030-21762-4

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