Mara Sánchez, psychologist: “You only need six minutes to reduce your stress”
Reading involves focusing sustained attention on a story, ideas, or language. It's a mental anchor that displaces intrusive thoughts.
The human mind needs pockets of rest and emotional regulation to stay balanced. In a daily routine marked by rushing, overstimulation, and constant worry, many people get caught in mental rumination - that repetitive loop of negative thoughts circling the same themes over and over.
“Your mind gets a break”
It’s a form of distress that can actually be eased by a surprisingly pleasant activity: reading, which has proven to be an effective psychological tool for reducing rumination and lowering stress levels. Psychologist Mara Sánchez explains this in a post on her Instagram account: “You only need six minutes and a good book to reduce your stress by up to 68%! Yes, you read that right! A study from the University of Sussex confirms it.”
According to Sánchez, reading acts as a healthy mental escape - “goodbye worries and repetitive thoughts! You dive into another story, and your mind gets a break” - while also helping calm the body. “Your heart rate slows down, your muscles relax… Your nervous system basically switches to ‘zen mode,’” she says.
It also becomes an effortless form of mindfulness: “You focus on the plot, anchoring yourself in the present, far from past or future stressors.” And it helps you get ready for sleep: “Swapping screens for printed pages helps your brain disconnect and produce melatonin. Reading before bed is an incredible act of self-care,” she explains.
Reading as an attentional anchor
Reading requires sustained attention directed toward a story, a set of ideas, or a particular use of language. This focused concentration acts as a “mental anchor” that temporarily pushes intrusive thoughts aside. Unlike quick distractions, reading demands cognitive engagement - leaving less mental space available for rumination.
The reader immerses themselves in the text, in the rhythm of the words, and in the world they create, fostering a state of mental calm. This, in turn, can reduce stress by slowing both mental and physical rhythms. While reading, breathing naturally regulates, and the nervous system shifts into a more relaxed state. This effect is especially strong when reading takes place in a quiet, interruption-free environment.
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