Why Rewatching Murderbot Might Be the Best Thing You Do Today
The surprising science behind why familiar stories calm our nervous system and restore emotional balance
Why Do We Rewatch and Reread: The Calming Power of Familiar Stories
I’ve been watching and re-reading Murderbot (The Murderbot Diaries) for years now. I know the plot twists. I know how it ends. And yet, I keep coming back. Not out of boredom or lack of imagination, but because returning to the world of Murderbot feels like taking a deep breath, allowing all of my stress to leave my body.
So why do so many of us rewatch our favourite shows, reread beloved books, or replay the same songs, and….
Why does it feel so good?
The answer lies in how familiarity interacts with our nervous system, our emotions, and even our physical wellbeing.
The Science Behind the Comfort of the Familiar
Research in psychology has a name for this: "experiential control." When we choose to rewatch or reread something, we reduce uncertainty; one of the biggest sources of stress for the human brain. We know what’s coming. And that predictability offers emotional safety.
A 2020 study published in Scientific Reports found that rewatching familiar shows or rereading books boosts mood, reduces anxiety, and restores a sense of control, especially in times of stress or change.
What’s happening physiologically? Familiar narratives help down-regulate the sympathetic nervous system (our fight-or-flight response), and engage the parasympathetic nervous system, which is responsible for rest, digestion, and recovery.
In other words, rewatching Murderbot may be doing more than entertaining me. It’s quite literally helping my nervous system return to a calmer, more regulated state.
The “Hug from the Inside” Effect
Researchers call this phenomenon "narrative transportation." When we’re immersed in a story, especially one we know, we experience a form of safe emotional engagement. There’s less adrenaline, more oxytocin. It feels like being held. Like a cognitive hug.
One 2022 study from the University of Michigan found that people often describe their favourite repeated media experiences as "emotional regulation tools", like a soft, weighted blanket for the mind.
And the benefits don’t stop there:
Reduces cortisol (stress hormone)
Increases dopamine (pleasure and motivation)
Fosters emotional resilience, especially during burnout or grief
“Re-consuming narratives gives people a sense of belonging and control. It helps them regulate emotions by revisiting stories where the outcome is known and safe.”
— Dr. Jaye Derrick, University of Houston
Repetition Isn’t Laziness. It’s Self-Care
In positive psychology, we often talk about intentional activities, things we consciously choose to do that boost wellbeing. Revisiting a well-loved story can be one of those choices. It’s not indulgence. It’s self-regulation.
As The Calm Coach, I work with busy professionals who often feel overstimulated and overwhelmed. I frequently recommend grounding rituals, like mono-tasking, intentional pauses, or, yes, even revisiting old favourites, as a way to reset the emotional baseline.
Sometimes, the most powerful form of emotional regulation is the simplest: pressing play on a story you already know and love.
What’s Your Murderbot?
That show, book, or album you keep returning to? It might just be your nervous system’s way of reaching for safety.
If you’re ready to build emotional regulation into your day—without adding more to your to-do list, subscribe for weekly Calm Coach insights rooted in Planning, Prioritisation and Performance… the calm way.