The new year always begins with the same old traditions: ambitions and resolutions we hope will stick for more than a few weeks. Some resolutions are misguided, drawing unrealistic expectations and setting us up for failure. However, resolving to manage stress better is something that not only makes life immediately easier but also is invaluable in the long term.
“When stress is prolonged, our survival hormones—cortisol and adrenaline—can work against us, causing heightened alertness, increased heart rates, and redirected blood flow, all of which take a toll on the body over time,” explains Dr. Chris Gilmore, Ed.D., a current graduate student in clinical mental health counseling. “Essentially, chronic stress rewires the brain to be less flexible, making it harder to cope with even everyday challenges. And the longer it goes unchecked, the more difficult it becomes to recover from stress, creating a vicious cycle.”
A proper understanding of the harmful effects of stress provides healthier motivation for an anti-stress resolution. And, according to Gilmore, “There is some good news–we can fight back. Practices like mindfulness and deep-breathing exercises help calm the nervous system and enhance emotional regulation.”
According to researchers, one of the top mindfulness practices that is easy for people to integrate is reading! “Studies show that reading reduces stress by up to 68%, more effectively than listening to music or taking a walk. It also improves mood, enhances sleep quality, and can even slow cognitive decline,” Gilmore shares.
This study from Nuvance Health states, “Reading a book is like eating a superfood for your brain. Studies using functional magnetic resonance imaging (fMRI) have shown that reading is a complex task involving different parts of the brain. By observing changes to blood flow in the brain, researchers can see that reading stimulates neural pathways. This stimulation enhances brain activity, memory and cognitive function — ultimately boosting your creativity and expanding your capacity to learn.” Ultimately, this means that reading improves both mental and physical health, reducing stress by lowering blood pressure and improving sleep quality.
Besides scientific proof, there are obvious emotional benefits to reading. As Gilmore points out, “Getting away from screens is great for your mental health—and let’s be real, it’s hard to doom scroll while you’re lost in a good book.” Reading is a pleasure activity, Sydney Timmins, creator of the Mental Health Book Club podcast told MHFA England in this interview. “When you start to read a really good book it is often hard to put it down. The story captivates you and time disappears as you become absorbed.” This experience allows the reader to escape the stress of the real world for a while, while also building empathy for others. Plus it improves memory function and makes you smarter!
If you make a New Year’s resolution for 2025, let reading for your health be one of them. Setting aside time for reading can help reduce stress, benefit mental health, improve physical well-being and overall, develop character and cognitive stamina that makes you a better, healthier person overall.
“Reading is versatile—it offers something for every mood and mental health need. Feeling overwhelmed by the news? Escape into a fantasy novel for a healthy mental break. Struggling with anxiety over a specific topic? Pick up a well-researched non-fiction book to inform yourself and regain a sense of control,” Gilmore suggests. Reading is an activity that can appeal to a person of any age, with any interests and background. According to a Greater Good article out of Berkley, reading fiction can shape our real lives in a number of ways. “Fiction has been shown to improve emotional intelligence and empathy by engaging our ‘theory of mind’,” says Gilmore. “Memoirs are also gems, offering windows into others’ lives and building empathy. Whether it’s learning from someone else’s experiences or finding solace in an imaginary world, reading offers a unique way to connect, escape and grow.”
Dr. Gilmore believes that any form of reading yields benefits; it is more about the act of clearing space and prioritizing this centering, mindful activity. “It takes some work to go against our muscle memory of just grabbing the phone and deep-diving into the internet, but if you can slow it down, there are less anxiety-producing ways to stay informed.”
For a great list of both fiction and non-fiction books debuting in 2025, check out Adam Vitcavage’s Debutiful Most Anticipated Debut List, Part One to start building your own reading program this year.
And for more reading inspiration, be sure to check out these Denver Book Clubs.