Bibliotherapy: How reading can help you heal

According to the American Psychological Association (APA), bibliotherapy is a form of therapy that uses structured reading material. In other words, therapists using this approach may suggest articles, books, blogs, and other reading materials to help their clients better understand themselves and reinforce the concepts they’re discussing in sessions. But bibliotherapy can also be an individual endeavor. 

For some people, reading can be a helpful self-care strategy that can foster personal development. 

Is reading good for your mental health?

If you consider yourself a bookworm or someone who loves to curl up with a good book, you probably already know how reading can affect your state of mind. Reading can help us learn about ourselves and the world around us. It can encourage us to challenge assumptions, expand our perspectives, and increase our sense of connection. And sometimes, it can provide a much-needed reprieve from the stressors of daily life.

But reading can be even more than an enjoyable pastime. Research shows that it can have a powerful impact on our well-being, including:

• Reducing stress by up to 68%
• Increasing social connections by helping us understand what others are thinking and feeling
• Helping us connect with others with similar identities and life experiences to help us feel less alone
• Providing a healthy escape from daily life (especially through fiction works)

Of course, it’s important to keep in mind that, in some cases, reading can be unhealthy. Like many other behaviors, if your reading is preventing you from taking care of yourself or keeping up with your responsibilities, you may need to scale it back. While there’s nothing wrong with getting lost in a good book from time to time, reading should be something that enriches your well-being — not detracts from it. 

While reading in itself can enrich your well-being, bibliotherapy involves specific types of resources and purpose behind reading to meet your mental health goals.

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When bibliotherapy is used

In the context of mental healthcare, bibliotherapy is typically used alongside other methods and therapy techniques. While it’s not considered a stand-alone treatment, it’s been successfully used to support people living with:

• Anxiety
• Depression
• Schizophrenia
• Stress and burnout

Although bibliotherapy can be incredibly helpful for some people, it isn’t necessarily right for everyone. For example, people experiencing active psychosis or who struggle with reading comprehension may need different forms of support. What’s most important is finding the right care for your needs.

How bibliotherapy works

Bibliotherapy can work in a variety of ways. Sometimes, it involves a structured, multi-phase approach. For example, your therapist might guide you through:

1. Identification: In this stage, you begin to see yourself reflected in a character or concept from the book (or article, blog, etc.).
2. Catharsis: As you move through identification, you begin to feel more empowered and less alone. This results in an emotional release and a reduction of stress, called catharsis.
3. Insight: Now that you’re feeling less isolated and less stressed, you can begin to reflect on your experiences through the lens of what you’ve learned in steps one and two. These insights can help encourage you to take actionable steps toward positive change.

Of course, bibliotherapy doesn’t have to follow this formal process. It can be something you do on your own to strengthen your mental health or improve your well-being (more on that below).

Next steps for starting bibliotherapy

If you’re interested in starting bibliotherapy, consider whether you want to do this with the help of a therapist or on your own. If you’re already working with a therapist, let them know that you’d like to incorporate bibliotherapy into your treatment plan. Most therapists are happy to suggest reading materials to their clients. Some may even have a therapeutic lending library that you can borrow books from.

If you’d like to explore bibliotherapy on your own, consider what you’d like to learn or address. For example, do you want to learn how to regulate anxiety? Improve communication with your partner? Navigate the effects of trauma? There are countless self-help books you can consult that cover a wide range of topics. 

Here are a few questions to help you choose quality resources:

• What are the author’s mental health credentials? What’s their professional experience?
• What’s the author’s lived experience? Have you walked some similar paths?
• Does the author offer evidence-based suggestions and provide citations to back up their claims?
• Does the author’s tone and writing style resonate with you? Does it leave you feeling seen, affirmed, and inspired?
• Does the author provide actionable strategies that can evolve with you over time? Or do they focus on unrealistic or quick-fix solutions? 
• What do the verified reviews say? Has the book helped other people like you?

Find care with Rula

Bibliotherapy can be a flexible, accessible way to improve your mental health. Whether used with the support of your therapist or on your own, reading can help expand your horizons, improve your self-awareness, and make you feel less alone. And sometimes, it can just be a healthy way to escape the pressures of daily life. If you’re interested in starting bibliotherapy, talk to your provider and ask them to suggest some reading material that might be a fit for your goals. To get started on your own, think about the topics you’d like to address and be sure to look for quality resources. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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