My approach toward mental health issues has always been “treat it the same way you would treat a physical health issue” – So, definitely a talk therapy advocate. However, spending hundreds of dollars to talk with a licensed professional is a hitch. I’ve seen viral trends in beauty dupes, but therapy dupes? That’s new (and audacious), so I had to be very cautious when exploring this trend.
Seeing people propose getting your nails done, taking an “everything” shower, or even lighting a candle as a therapy dupe seemed like putting a bandaid on glass. But, since I did my research on the trend, I have concluded that these “therapy dupes” are not alternatives, but rather complementary – they are to be done alongside talk therapy, not in replacement. They are a fun way of getting a kickstart to improve your life and get a boost of Serotonin.
The point: professional therapy is the most authentic approach to dealing with mental health issues, especially chronic ones. But, if you’re looking for some things to do for a mood boost, there’s no harm in trying out these therapy dupes. Keep reading for my favorite ways to get an instant mood boost…
49 Therapy Dupes to Boost Your Mood Instantly
- Cuddle and/or pet a pet. No matter what pet you can find – a dog, cat, guinea pig, hamster, or even a chimpanzee. Spend some time with a pet to get that surge in Oxytocin.
- Take a hot girl walk. Walks without music, or even a phone allow you to connect with the environment around you. Focus on the sounds, deepen your breath, and absorb the scenes around you. There’s no better meditation.
- Get in contact with someone you love. You know that friend that you genuinely love, but life caused you to drift apart? Call them. You don’t have to make plans, but checking on someone you love will instantly make you feel better and more connected.
- Ditch the alarm. Having a consistent sleep cycle is important, but so is getting enough rest. If you have been working long hours for the past few days, it’s time to let your body take the rest it needs and wake up naturally.
- Take an “Everything Shower”. It’s a shower you will feel super fresh after. Is it hard work? Yes, it is. Is it worth it? Definitely. It’s a therapy dupe I will constantly rely on.
- Mix and match pieces in your wardrobe. Getting a wardrobe update doesn’t mean buying new pieces. Grab your favorite pieces, and try some different ways to style them. Maybe add some accessories, or try a piece out of your comfort zone!
- Watch something that reminds you of childhood. Were you a Hannah Montana fan, or a That’s So Raven one? See what you can find on your streaming platform, and enjoy the comfort of a familiar series.
- Go for some ice cream. It’s tasty, can fit in most diets, has a ton of variety, and is refreshing! There’s nothing stopping you from calling a friend, getting some ice cream, and going for a “main character” walk.
- Let your feelings flow. Instead of trying to mask your feelings and avoid them, why not try letting them flow? Have you noticed that when you cry, you instantly feel better afterward? That’s the weight of heavy feelings coming off. It might be uncomfortable, but it is definitely empowering.
- Make a smoothie. I love the feeling of adding nutritious ingredients and blending them into a smooth and creamy smoothie! It feels like I’m giving my body a treat and treating it with grace.
- Mind dump. I have always been a fan of dumping my mind on paper. Not only do I enjoy going through them over time, but it makes me feel like I have a no-judgment space of my own. I can write, scribble, and even draw whatever I like.
- Categorize your saved posts. Whether on Instagram, TikTok, or Facebook, there’s a reason why you saved them. Organizing them into folders will feel like you have all your loved hacks easily accessible. For instance, when I’m preparing for a workout, I open the “Gym” folder to find all the exercises I want to do.
- Try out trendy recipes. I’m still obsessed with the Feta Cheese and Cherry Tomatoes pasta that was trendy a long time ago – some of these trends really do stick with you! And the best thing, is they’re getting more health-conscious. I can see many recipes for protein-packed desserts, low-fat pasta sauces, etc…
- Buy some flowers. Bonus tip: make your own bouquet. There’s something magical about stepping into a flower department or flower shop. There’s nothing more cheerful than bringing more colorful nature into your house.
- Switch up your phone/laptop screen photo. You can put a picture of your pet, a family picture, a recent memory that you love, or even a picture of you as a child. I have a picture of me as a child to remind myself that what I’m doing is all for her.
- Make hugs a part of your day. If physical touch wasn’t a major love language in your family, you can always turn into one. Hug someone you love — your partner, family member, or friend — closely as a way to connect with them and express love.
- Declutter your inbox. Getting tons of useless emails makes me furious. And I know, it’s my fault that I always subscribe to every newsletter I come across. I feel more organized after unsubscribing and deleting emails I don’t need.
- Take a trip to your favorite store. For me, it’s IKEA. I don’t necessarily buy anything, just strolling around inspires me to take more care of my space.
- Join communities. Are you a gym girlie? Find a community that has similar interests. It could be an application like Nike Training, or even a Facebook group.
- Write down your dreams. Transferring my dreams from my mind to page never fails to them feel more real to me – it’s like I took them from the unconscious to the conscious. No matter how unrealistic they might seem, it inspires me to take a step forward.
- Boost your hydration. Make drinking water fun by adding electrolytes, ice cubes, or some vegetables or fruits. Makes drinking water way more fun, and nutritious.
- Go to the pool/sea. Favorite bikini on. Sunscreen. Your favorite read. And Pretending you’re a mermaid. What else could you possibly need?
- Make a custom piece of jewelry. Go to your nearest craft store, and start DIYing. You can make multiple friendship bracelets for your besties, make a necklace with your partner’s initials, or you can do your pet’s paw print.
- Go to an open day/bazaar. Check out what’s happening with local craftsmanship, or even support local brands! It makes you feel more connected to those around you.
- Cook your comfort meal. For me, it’s always spicy noodles. What’s yours? You can turn on a comfort movie for the ultimate comfort pair.
- Eat the rainbow. Make a colorful salad full of rainbow colors, and tons of nutrients.
- Alexa, play “Hawaiian Roller Coaster Ride”.
- Schedule a “No Social Media Day”. If you’re struggling to decrease your screen time, scheduling a day without social media is a step closer without feeling like a long-term commitment. You’ll notice how different you feel without it.
- Modify your routine. Your morning and night routines shouldn’t be only focused on productivity. Create or modify your routines to include more of the things that you love – reading, journaling, or even watching TikToks.
- Plan a girls’ sleepover. Whether it’s a movie night, renting a hotel room, or even a night for chitchats.
- Visit somewhere new. There’s a park near you you have always wanted to visit. A museum? A craft store? Whatever it is, it’s time to do it.
- Indulge in Aromatherapy. Light up those candles, because Aromatherapy is real, and it works wonders.
- Nap. You know when you’re acting finicky, and then you eat and everything seems to magically get better? The same goes for naps – you probably just need to take a nap.
- Play around with your space. Move some pieces of furniture around. Declutter your desk. Hang some of your favorite photos on the wall. Make your space as joyful as possible.
- Get your nails colored. At the salon or at home, painting your nails never fails to give me a mood boost.
- Vacuum. Yes, you read that right. Do you know the feeling of vacuuming those dusty corners? It immediately makes me feel like I’m going to conquer the day.
- Declutter one thing. It could be your wardrobe, a drawer, a cabinet, or anything. It feels satisfying and decluttering every now and then makes your life easier.
- Experiment with trendy DIYs. Air-dry clay has been getting more popular than ever, and it sure feels therapeutic to do it.
- Mood lighting. Turning on the smaller warm lighting creates a cozy ambiance that never fails to calm me down.
- Put on your “Confidence Outfit”. When I feel like I’m not having it on any day, I know it’s time to put on an outfit that makes me feel good. It’s stylish. It’s flattering. It’s comfortable. And it makes me feel like a million bucks.
- Learn a new skill. I know that making a mental effort could be the last thing you want to do for a mood boost, but it is great long-term. Imagine taking tin steps toward mastering a skill every day – how great will you feel over time?
- Write a note to yourself in the mirror. You know yourself: what would you want to hear on the first working day of the week? Before hitting the gym? Before meeting a new group of people? Write it for yourself.
- Get yourself a digital camera. I love anything that makes me feel joyful without having to use my phone. Oh, and that vintage effect it gives to pictures, is amazing!
- Give to the world. You can cook some meals and give them out to homeless people, and hand out some clothes to a charity. When you give out to the world, it immediately gives you a mood boost.
- Dance. Dancing is movement, and movement is therapy. Put on a Latin Dance playlist and boost those endorphins.
- Watch videos of baby animals. Puppies. Kittens. Baby koalas. You can never frown looking at these cute animals!
- Look at some old pictures and videos. Remembering some precious old memories will never fail to put a smile on my face–a trip I went on, my siblings and me when we were children, my graduation day, special occasions, etc…
- Gratitude box. Get a jar or a shoe box, and gradually fill it with things you’re grateful for, especially on bad days.
- Notice where you are on your cycle. Cycle syncing is a game-changer for me. You know when you cry over something random, and then get you’re period 2 days later? It feels like a relief knowing that it’s just your hormones that are making you grumpy, not that your life is terrible.