Bibliotherapy

Reading books has been seen as a beneficial activity for centuries. Although the term “bibliotherapy” is relatively new, reading books to improve mood, outlook, and well-being has been practiced since the first century CE. Studies suggest that reading can help individuals cultivate more empathy. Cultivating empathy may lead to improved interpersonal relationships and help individuals understand others, which can improve interpersonal skills. 

Reading as a therapeutic intervention could be advantageous for individuals experiencing the hardships that often accompany grief, depression, anxiety, and other mental health challenges. Reading books that approach these topics can help individuals process their thoughts and emotions related to their hardships through the following experiences: 

• Identification: A person reads a book and relates to a character in the book who is experiencing a similar event, emotion, or thought process. 
• Catharsis: The reader can vicariously live through the experiences the character in the book goes through from a “safe” distance.
• Insight: Reading about the characters' experiences may help the reader compare the characters' lives, goals, and problems to their own circumstances. 
• Universalization: Reading a story with a relatable character may help readers remember they are not alone in their struggles.

Reading may be a beneficial tool for anyone who wants to use it. There are many books about grief, hardships, and overcoming obstacles that can act as inspirational materials for people going through a difficult time. 

Bibliotherapy may be a valuable tool for people experiencing the following challenges: 

• Anxiety¹
• Depression²
• Fear of death
• A lack of direction
• Eating disorders
• Relationship challenges 
• Substance use

Bibliotherapy can be helpful for other life difficulties, such as aging, moving to a new place, facing rejection, overcoming shyness, learning to chase after one’s dreams, and other situations. Additionally, bibliotherapy may be used in conjunction with other types of therapy to help individuals work toward a specific goal.

For those struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Bibliotherapy can be used by children and adults and can address various challenging situations. Bibliotherapists can work with clients to find reading materials that address the specific challenge or challenges they are experiencing. For example, a person receiving trauma³ therapy may be advised to read a book featuring a main character who has overcome traumatic events. Ultimately, the goals of bibliotherapy are specific to the individual’s desired therapy outcomes.

Bibliotherapy can be practiced in individual or group settings with or without the guidance of a therapist. It is an inexpensive modality of therapy and is often most helpful for people whose mental health concerns are mild to moderate. Research shows that bibliotherapy can be an effective method of supporting children in improving their social skills and working through difficulties like anxiety, depression, and aggression. For adults, bibliotherapy may lead to the following positive changes:

Increased empathy

Reading books may increase empathy because readers put themselves in the shoes of the characters they’re reading about. Increased empathy may benefit anyone, but it could benefit those looking to improve their interpersonal relationships, as empathy for people in one’s life can facilitate more openness, kindness, and compassion.

New perspectives

Reading can offer a way to open up a person’s worldview by introducing them to new perspectives. Whether a bibliotherapist uses fiction or non-fiction, individuals can broaden their horizons and deepen their understanding of various topics by immersing themselves in a book.

Reduced stress

Numerous studies have proven the relaxing benefits of reading. One study found that reading can reduce stress levels by 68%, which makes the activity more relaxing than other soothing options like having a cup of tea, going for a walk, or playing a video game.

Increased insight

Reading can offer increased insight into one’s personal struggles. For example, reading a book about a character struggling in a relationship may provide insight into one’s own relationship struggles.

Extensive research suggests that bibliotherapy and reading can benefit various mental health conditions and difficult life situations. A systematic review from 2017 analyzed various randomized clinical trials and found that bibliotherapy can effectively reduce depression symptoms in adults. 

Another study, which focused on college students receiving mindfulness-based stress reduction bibliotherapy for ten weeks, showed that bibliotherapy interventions resulted in significantly decreased levels of anxiety, stress, perceived stress, and anxiety sensitivity. Additionally, individuals in this study experienced an overall increase in their quality of life. 

Recent research demonstrated that bibliotherapy can act as a non-pharmaceutical treatment for mental health issues in the context of the COVID-19 pandemic. This study ultimately revealed that bibliotherapy can help individuals struggling with their mental health improve their outlook. 

However, bibliotherapy can be effective for more than increasing mental well-being. Because of its stress-reducing effects, reading (and bibliotherapy) can improve physical health by slowing the heart rate and reducing muscle tension. Less stress can translate to a lessened risk for health conditions like stroke and heart disease. Studies suggest that reading can also prevent cognitive decline and potentially reduce neurodegenerative disease risk.