Adding Bibliotherapy to Your Self-Care Toolkit
Aside from the very important act of being able to see from another person (character’s eyes), literature prompts both self examination and self discovery. Bibliotherapy involves reading specific texts (or listening to them) – poetry, novels – even self help books fall under bibliotherapy. Used in both clinical and personal settings, bibliotherapy helps individuals to cope with anything from general stress and depression to very specific types of grief, trauma, or life circumstances. On the other end of the spectrum, bibliotherapy can provide humor in hard situations and feel-good vibes in solidarity.
Whether guided by a mental health professional or explored independently, bibliotherapy helps readers to reflect, gain insight and feel emotionally supported through stories and information.
How does bibliotherapy work?
New perspectives – helps readers to get out of their own tunnel vision and see multiple sides of a problem/issue
Validation – when readers see themselves mirrored in characters/ circumstances, it can be deeply affirming
Emotional Development – characters can help a reader better identify their own emotions and even develop better language for expressing how they’re feeling
Stress reduction – just reading alone has been shown to decrease stress, bringing the positives of slowing down and indulging in some escapism (in a healthy way). It’s a great way to give yourself a break
Who benefits most from bibliotherapy?
The best part of bibliotherapy is that it can work for anyone. Stories can be spoken, read, signed, and heard and all ages can benefit from material relevant to their own age and/or circumstances. Many children’s books have the best kind of emotional connection/development that would be great for all groups because of how accessible and condensed the messaging is. Young adult and children’s books are actually some of my absolute favorites.
How can I incorporate bibliotherapy into my own toolbox or routine?
Choose books that “speak” to you. This could not be more important. We are pretty intuitive beings and having a particular theme, character (or even cover) can be pretty indicative of what you need in the moment. This also goes for books that feel repellant in the moment – probably not the material you need to be reading right now. I know that feels avoidant – especially when we’re talking about the self-help book category – but sometimes, even when you know something will be helpful, it is not the right moment. It is ok to not be ready quite yet. Who knows? You may pick up a quirky, light-hearted mystery and still find so much deeper meaning to relate to.
Take time for reflection. Even in choosing books to read “just for fun”, there are important and meaningful questions to process, whether by journaling or by simply taking space to think about it. Connecting with a feeling of joy and humor can be great to just acknowledge. Also finding the things that you connect the most with can sometimes even be surprising.
Don’t be afraid to revisit your favorites. We all have those bookshelf books that just gather dust and are great to look at. There was some reason why you held on to those. Sometimes something familiar is the most comforting feeling.
Recomendations to get started:
It is so difficult to choose my own favorites, but if you’re ready to jump in to exploring some of what books have to offer, here are a few of my favorite books to recommend.
Kids picture books
Any of The “Spot” series from Diane Alber. I particularly like “A Little Scribble Spot” because it talks about the jumble of emotions that we all feel and have to navigate – sometimes together
“Breathe Like a Bear” by Kira Willey is a great example of mindful exercises that are great for kids and accessible for adults too. It helps with exercises for calmness, focus and even to get energized.
Elementary/Middle Grade Chapter books
Any of the books in the Zooey and Sassafras series, by Asia Citro. These books follow Zoey on her mission to help mythical animals through science. These books help process feelings and help kids feel empowered to problem solve.
The Nocturnals, “The Mysterious Abductions” by Tracey Hecht. There is so much exploration of feelings in this book, with a humorous twist. It’s a story about unlikely friendship and relying on everyone’s differences and strengths to get out of some sticky spots.
Fiction Novels (more upper grade-adult)
“Warm Bodies” by Isaac Marion. This is one of my all-time favorite books to recommend to clients who are feeling disconnected. Themes include loneliness and connection in a zombie apocalyptic world. Told from the perspective of a zombie slowly becoming more human. It’s beautiful (and crude as you’d expect from a zombie), but really leaves you feeling more human and mindful of that experience.
“The Measure” by Nikki Erlick focuses on the meaning of life or, more specifically, what makes a life worth living, even if it’s not a long life. This novel is heartbreaking in all the most positive ways and helps to define what truly does make a life and how do we choose to show up in the most difficult of moments.
“House by the Cerulean Sea” by TJ Klune is about diversity, friendship, acceptance and overcoming barriers together. It is a fantasy-feeling novel set in the real world and will definitely leave you with warm fuzzy feelings.
Self-Help (ish) books
“It’s Ok That You’re Not OK”, by Megan Devine. This book is a guide on navigating grief in a world that doesn’t support it. After the sudden loss of her husband, this author took note of what is actually needed during this time – complete with how to navigate boundaries and tough conversations with your support system. She’s since made an accompanying workbook “How to Carry What Can’t be Fixed”, which is great too.
“Good Inside”, by Dr. Becky Kennedy is a great look at parenting and how to be gentle with ourselves while also showing up for our children. This is especially helpful for those of us with kids who operate a little “outside of the box”
Memoir-like books
“Briefly and Perfectly Human”, by Alua Arthur. Alua is a death doula and this book follows her journey to that profession, including investigating what makes a good death. Due to being two sides of the same coin, this book is much about life and how we want to navigate our own mortality.
“Furiously Happy”, by Jenny Lawson is a book made of many small stories and navigates a life with chronic illness. She brings so much humor and relatability to the toughest parts of life and, because its small stories, you can just pick it up whenever/wherever for a quick, heartwarming pick me up.
In times of uncertainty literature can offer more than just an escape—it provides a mirror to our own experiences and a window into others'. Bibliotherapy can guide us through personal challenges by connecting with narratives that resonate deeply. Whether navigating grief, seeking self-discovery, or simply in need of comfort, the right book can make all the difference. The stories we engage with have the potential to shape our own, offering insights, support, and a renewed sense of connection.
