Mind

I knew there was something wrong when I couldn’t take a hot girl walk without a podcast, meal prep without a YouTube vlog, or spend a Friday night at home without a Netflix binge. Realizing you can’t go a few minutes without checking Instagram, email, or Slack is a sad reality check, but one I desperately needed. With the rise of iPhone addictions and constant connection comes a wellness trend that promises to counteract. Dopamine detoxes are gaining popularity for their promise to erase–or at least help–the damage that technology can do to our mental health. Keep reading to learn the ins and outs of a dopamine detox: what it is, why it’s so appealing (and challenging), and how it could change your relationship with technology for the better.

In this article

What is a Dopamine Detox?
Before we get into the detox, let’s talk about what you’re detoxing. Known as the “feel-good” hormone, dopamine plays a key role in our reward system and is released by the brain whenever we experience something pleasurable, causing us to pursue that feeling all the more. But our brains operate with greater complexity, and dopamine isn’t the only factor contributing to our mental and emotional well-being. Dr. Anna Lembke, a psychiatry professor at the Stanford University School of Medicine, noted in an article for TIME that because of digital media’s addictive nature, we’re experiencing a near-constant stream of dopamine release. To compensate, Dr. Lembke cited that our brains “downregulate our own dopamine production and transmission, to bring it back to baseline,” creating a dopamine deficit that can lead to symptoms of depression and anxiety. 
Enter: the dopamine detox or fast. Created by California psychiatrist Dr. Cameron Sepah, the dopamine fast is based on cognitive behavioral therapy, a psycho-social intervention tool used to treat mental health conditions. According to Harvard Health, the goal of dopamine fasting is to allow yourself to lean into boredom and loneliness. Rather than looking for near-instantaneous solutions—and giving into the reward-inducing cues of modern stimuli (texts, emails, notifications, etc.)—we can experience a reset. In other words, we can regain a greater sense of control over our lives and are better equipped to address compulsive behaviors instead of living in a constant state of automatic response. Reaching for the things that provide us with a boost of dopamine is akin to living life on a hamster wheel, and taking an intentional reset to rethink unhealthy habits can boost productivity, creativity, focus, and (most importantly) happiness. 
FYI, because the brain continuously produces dopamine, the term “detox” is misleading—we can never truly rid ourselves of the hormone. The goal is not to detoxify dopamine but to detoxify the external factors we’re subconsciously using for a dopamine boost. 

How to Do a Dopamine Detox
Each person’s approach to and experience doing a dopamine detox will look different (because “feeling good” looks different to all of us, and therefore the feel-good hormone will be different as well), but the goal is to make decisions from mindfulness, rather than impulse. think of it as a reset. Use the following steps to guide your detox:
1. Identify the focus of your detox.
In order to do a dopamine detox, you need to identify where the source of your compulsive behaviors is coming from. Depending on your needs, this can be anything from social media to video games to online shopping. Take time to reflect in your journal about what area of your life you’d like to address. For example, do you feel like you have to watch something on TV or on your phone whenever you’re eating? Do you check Instagram or TikTok every so often out of habit? 

2. Structure your detox in a way that feels supportive, not restricting.
The goal is to be aware of behaviors that are holding you back without being judgmental. TIME put it best: “If you keep your expectations in check, you may find that a digital detox is a useful tool for self-reflection.” In other words, the goal should be understanding your habits so that you can make positive changes in your life, rather than judging yourself for having them in the first place. Make a plan on what you want to practice and what boundaries you want to set with your technology. This can mean not engaging in one or multiple behaviors for a couple of days or limiting when and for how long you use them. Determine what feels right for you.

3. Do the detox!
Once you make a plan such as not using technology while eating or only checking your email twice a day, try introducing healthy habits in place of engaging in impulsive behaviors. For example, if you have a tendency to be on your phone during work breaks, try going for a walk instead. Or if your default is to watch hours of TV at the end of the day, pull out a book, or schedule a workout class. 

My Experience 
Because dopamine detoxes can target a range of behaviors, I chose to narrow down my approach to help focus my seven-day detox. Through journaling, I identified social media use, my phone in general, and email as compulsive behaviors I engaged in for that quick dopamine hit. These were my guidelines:
I turned off all notifications on my phone and computer.
I could only check email three times a day (morning, afternoon, and at the end of the work day) for a maximum of 30-45 minutes.
My phone was turned off from 8 p.m. to 8 a.m. I could only check texts and any social media three times a day (morning, afternoon, and evening).
For the sake of brevity, I won’t recount my (at times, harrowing) journal entries reflecting on the week-long experience. But I’ll share what I learned:

It gets worse before it gets better.
If you’ve done other kinds of detoxes before, you know this well. In many ways, when I reduced my consumption of my dopamine triggers, my craving became all the more pronounced in the first two days. But if you stick through it, you’ll find that your automatic inclination to reach for your phone every time you experience a moment of silence lessens.

I experienced the joy of boredom.
On that note, this is one of the first concrete benefits I noticed during my detox: I actually experienced boredom. Truly, I can’t remember feeling bored anytime after getting my first Motorola Razr in the 6th grade. Outside the windows when I could check my phone or social media, I was forced to get creative and tap into what I really wanted at the moment. Sometimes, it was reading while other times it was a silent walk. 

I learned more about myself.
Rather than distracting myself during these periods of quietness, I chose to look inward. I often turned to my journal and even revived my meditation practice to connect deeper with myself. While I understood it in theory, my dopamine detox provided the proof: The answers really do exist within ourselves.

Being realistic is crucial.
While some may say that you need to completely rid your routine of your triggers to experience the benefits of a dopamine detox, I’m of the opinion that being a little lenient with yourself (as well as the strict definition of “detox”) can lead to greater success and insight. Going into the experience with the goal and expectation of getting to know yourself better means that you don’t have to go cold turkey. Instead, take note of what feels realistic for your routine and structure your detox in a way that feels both supportive and expansive.

Mindfulness is key.
The biggest takeaway should be this: A dopamine detox—like anything we do for our mental and emotional well-being—is a deeply personal experience. Only you can identify what may be holding you back and the healthy habits you want to carry along your path of growth. A dopamine detox isn’t glamorous and it isn’t a quick-fix solution. Instead, it reminds us that everything is a juggling act between balance and priority. What I learned from doing a dopamine detox is that we can have our cake and eat it too—as long as we do so mindfully.

200+ Affirmations For Anxiety More

Butterflies in your stomach, increased heart rate, feeling jittery and on edge—we all know what it’s like to experience anxiety. It’s part of being human. Sometimes we get stressed thinking about the future; other times we get triggered by world events. While taking care of yourself and seeking professional assistance such as therapy is crucial for treating anxiety, positive affirmations can be extremely beneficial when you feel a worry coming on in the moment.
According to a 2016 study, affirmations work by rewiring internal biases in the brain. When you say something to yourself enough times, you start to believe it. They can help ease your stress, manage anxiety symptoms, and promote change in your life. So bookmark this page and turn to it as needed, write down a few that resonate with you, or pick your favorite phrase and repeat it to yourself daily. Ahead, a round-up of 265 affirmations for anxiety in present tense to help shift your mindset and alleviate stress and anxiety.

200+ Affirmations For Anxiety

Daily Affirmations For Anxiety
Regardless of whether you’re living your best life, it’s impossible to fully keep stress and anxiety at bay. However, these daily affirmations for anxiety can help in decreasing stress and confronting anxiety effectively day to day:

This too shall pass.
I trust myself.
All is well.
I am doing the best I can, and that is enough.
I can handle whatever comes my way.
What’s meant to be will be.
I release the past and embrace the present.
It is what it is.
I let go and I am free.
I have time to prepare and decide.
My anxiety will not control my life.
I am not alone; I have a great support system.
I am allowed to make mistakes.
Everything’s going to be fine.
I forgive myself for my mistakes.
I accept that which I cannot change.
I am open to new and wonderful changes.
Life supports me in every way possible.
I have power and now claim it.
Everything I need flows to me with ease.
I am more than my anxiety.
I am on my own path.
Wherever I go, I am well.
I release negative thoughts that do not serve me.
Focus on one thing at a time.
I am in control of my thoughts and life.

Morning Affirmations For Anxiety
Some mornings are better than others. On the days you wake up and find yourself dreading what’s to come, turn to one of these morning affirmations for anxiety to center yourself and enter the day powerfully and prepared.

Today is a gift.
I am ready for whatever today brings.
This day is full of opportunities waiting to be discovered.
Today, I will focus my energy on what’s most important to me.
I will accomplish my goals today.
I will take everything one step at a time.
Little by little, I face my fears.
I am in control of my reactions today.
I can and I will get through today.
I’ve totally got this.
I’m in charge of how I feel today.
I am strong and can take on anything.
I choose happiness.
There are people willing to help me.
I will go at my own pace.
I can rise to the challenge.
Today will be a good day.
I welcome happiness and joy into my day.
Everything will work out.
The universe has my back.
Worried thoughts have nothing on me.
I refuse to engage in negative self-talk today.
The next 24 hours are mine.
I am happy to be alive today.

Bedtime Affirmations For Anxiety
Even the best anxiety apps know that worried thoughts can seriously mess with sleep. So the next time you find yourself tossing and turning or stressing over what’s to come, repeat one of these bedtime affirmations to yourself and reward yourself with much-deserved beauty sleep.

Tomorrow is a new day filled with opportunity.
I am grateful for today.
I fall asleep quickly and easily.
Right now, I release the stress from today.
My body deserves rest.
Inhale tension, exhale tranquility.
I close my eyes, and sleep washes over me.
I welcome good, sweet dreams.
I now empty my head of racing thoughts.
My bed is safe; no harm can come to me.
I did my best today.
Nothing can disturb my peace.
I embrace rest.
Love flows from my center.
Anxiety can’t disturb my sleep.
My bedroom is an oasis; worried thoughts can’t touch me.
With every breath, I feel sleepier and calmer.
I fall asleep with a clear mind and full heart.
Sleep invites positive energy into my life.
There is nothing I need to handle right now.
My mind is calm and my muscles are relaxed.
I did enough today.
I can fall asleep whenever I want.
I choose sleep over anxiety.
I let the feelings of today drift away.
I am completely safe and at peace; I don’t need to worry.

Short Positive Affirmations For Anxiety
Life is busy, but that doesn’t mean you should let your self-care fall by the wayside. Instead, repeat these short, positive affirmations for anxiety in between tasks, while you’re in the car stuck in traffic, cooking, or taking a shower.

I am enough.
I am capable.
Change is a process.
I am worthy.
I love myself.
I am beautiful.
I am strong.
All is well.
I am brave.
I am OK.
Let go.
I am deserving.
I am radiant.
Surrender. 
I am filled with light.
I am resilient.
I am tough.
Be still.
I am fearless.
I deserve peace.
I deserve pleasure.
I am somebody. 
Choose happiness.
I am powerful.
I am loved.

Affirmations For Relationship Anxiety
PSA: Relationship anxiety is normal—just ask Shay Mitchell. However, anxious thoughts can create unnecessary stress and tension between partners and put a strain on the relationship. But with these positive affirmations for relationship anxiety, you can stop negative, insecure thoughts from getting the best of you and your relationship. 

I give and receive love fully and freely.
I release thoughts that aren’t conducive to my relationship.
My feelings are valid.
I deserve to be loved and respected.
I feel secure in my relationship.
I am worthy of being loved.
I am independent and confident.
My partner and I communicate openly and solve conflict respectfully.
These thoughts are normal.
My partner loves and respects me.
Love is all around me.
I have faith in my relationship.
I am deeply lovable.
I believe in infinite love.
I deserve my happily ever after.
My needs matter.
Let them.
I take responsibility for my emotions.
I can communicate in a healthy and constructive way.
No matter what happens in my relationship, I know I will be OK.
I bring my whole self to my relationship.
I choose to be vulnerable; walls won’t serve me.
There’s love, respect, and trust in my relationship.
My partner and I are fully committed to each other.

Affirmations For Work Anxiety
It’s natural to want to put on your best performance at work, but putting extra pressure on yourself can cause unnecessary stress and mistakes. Whenever you feel yourself needing stress relief from a looming project, deadline, or upcoming meeting, turn to these affirmations for work anxiety to regain confidence.

I am talented.
I am successful.
Any company would be lucky to have me.
I am good at what I do.
I can do this.
I am capable and prepared.
My job does not define me.
I believe in myself and my abilities.
I am the right person for this job.
Today, I will celebrate every little win.
I will embrace new opportunities that come my way.
I am capable of picking myself up after I fall down and learning from my mistakes.
I am proud of myself.
I am a magnet for money.
Prosperity and success flow to me abundantly with ease.
I am open to new and wonderful challenges.
It’s OK to accept help.
I am on my own path; no two journeys are the same.
Keep going.
I trust my judgment.
My work speaks for itself.
I handle stress and tough tasks with wisdom and clarity.
My desires are being fulfilled.
I am one step closer to my goals.
I am grateful for this job.
I attract abundance, not because of the time or effort I put in, but because of the person I am.

Affirmations For Driving or Travel Anxiety
If flying or driving makes you uneasy, you’re not alone. A lot of people experience travel anxiety because it means leaving their comfort zone, or feeling out of control when on the road or in the air. But being able to see different parts of the world is a gift, and you’re more in control than you think. Next time you’re stressed about traveling or driving, use one of these affirmations to combat your anxiety.

I am grateful for this journey.
I am open to new experiences.
I am a safe driver.
I am open to new experiences.
Great adventure awaits me.
Driving comes naturally to me.
I am safe.
The world is beautiful.
Turbulence is normal.
Airplanes are designed for safety.
I love to fly and explore the clouds.
I see beauty outside my window.
Seeing new things is inspiring.
I am in control of my vehicle. 
I am relaxed behind the wheel.
I am a careful and capable driver.
I relax and flow with traffic.
Driving or flying gives me freedom to travel places I love.
The car or airplane is a safe, capable vehicle.
I keep my nerves under control while traveling.
I drive with care and attention.
I can find joy in the journey, not just the destination.

Grounding Affirmations For Anxiety
Whenever you find yourself in a stressful situation or unable to get a hold of your thoughts, turn to these grounding affirmations for anxiety. Similar to how yoga for anxiety works, these affirmations will help you still your mind, feel calm, and release tension.

I am safe in the here and now.
I can move past this moment.
Breathe in, breathe out.
I am in control of this situation.
I am rooted to the Earth like a tree.
With each breath, I draw fresh, healing energy into my body.
I am not overwhelmed.
I have what I need to be happy and at peace.
Today, I exist fully in the present.
I am at home in my body.
I am in the right place at the right time.
I feel glorious, dynamic energy; I am active and alive.
I am grounded.
I am balanced.
I am solid and strong.
My root chakra is balanced, so I’m safe.
Nothing else matters besides this moment.
I am where I need to be at this moment.
My calmness is a powerful force.
Every cell in my body is connected to the Earth.
I am in a natural state of wellness.
I have strong roots that give me a healthy body.
My body is filled with inner peace.
My body is aligned and well.
I receive every breath as a gift.

14 Affirmations That Will Make You Tap Into Your Best Self, and When To Use Them More

I’m a longtime proponent of talk therapy. But the ability to share thoughts and process experiences with an objective professional is a privilege. When the dupe trend expanded to therapy, I was intrigued, but also cautious. It felt insensitive and even harmful to propose that a candle, bubble bath, or silky sheets could provide the same mental clarity and support as speaking with a therapist.
But since diving deeper into the trend—which currently stands at 95.4 million views on TikTok—I’ve learned to think of these “dupes” not as true replacements, but as mood-boosting strategies that can be practiced alongside traditional talk therapy. In an article for Mental, Shelby Castile, LMFT defines the difference between therapy dupes and psychotherapy: “In-depth psychotherapy helps people deal with issues related to their mental health, which in turn affects the rest of their lives long-term. Therapy dupes seem to be more focused on the short term. They can be a fun way to increase motivation and get people started on a more authentic approach to self-improvement.”
Bottom line: Always seek out professional therapy, especially if you’re dealing with anxiety, depression, intrusive thoughts, boundary setting, etc. But if you’re looking for tips to get a little mood boost, keep reading. These are my favorite “therapy dupes” for finding calm, expressing gratitude, and connecting with joy.

50 Therapy Dupes for an Instant Mood Boost
1. Take a mindful girl walk. Ditch the AirPods—and your phone—and connect with the sounds, sights, and scents around you. Instant grounding.
2. Pet a pet. Whether it’s a dog, cat, or hamster, spend a few minutes with your fur baby and feed off their inherent comfort.
3. Do your nails. You can immediately feel put together, but doing your own nails can also act as a mindfulness practice. And if you’re really going for the dopamine, opt for bright colors.
4. Swap around your space. Situate your favorite reading chair in the spot that gets the most sun. Clean off your desktop to help clear your head. Move a side table next to your bed and stack it high with your favorite books. Let your home reflect the joy and inner peace you want to cultivate.
5. Call a friend. Obvious, but effective. When I’m feeling down, I notice that stepping outside of myself and asking about a friend’s day is the easiest way to shift my mood for the better.
6. Eat something colorful. Whether it’s a smoothie, a seasonal salad, or baked goods with colorful frosting (recommended), take the adage to heart and taste the rainbow.
7. Get outside. I don’t care how you do it—whether you’re swimming, hiking, or exploring a local park—just don’t forget the SPF.
8. Take a nap. The simple act of giving yourself a break can do wonders.
9. Light a candle. Aromatherapy is real. Soak it up.
10. Make your favorite comfort meal. Despite the many rom-coms that have tried to convince us otherwise, Ben & Jerry’s won’t fix all of your problems. But when I want to feel like a kid again who had a bad day at school, I mother myself and stir up a little stovetop mac & cheese.
11. Turn off your alarm. If it’s the weekend or you have a day off, try letting your body sleep until it naturally wants to wake up. Yes, consistent sleep and wake times are important, but so is rest.
12. Play a game. They’re the ultimate escape. Make it social and invite friends over for Monopoly, get outside and play pickleball, or go down the rabbit hole that is The New York Times “Play” section. A rousing round of Wordle, anyone?
13. Leave your home and get a “treat.” I love calling my Starbucks runs, library finds, and thrifted gems little “treats.” It’s such a joyful mindset shift.
14. Play with clay. I’ve recently rekindled my love of making things with air-dry and oven-dry clay. Try this minimalist trivet, these jewelry dishes, or these cute polymer clay earrings.
15. Learn a new skill. This one can be tricky because if you’re in need of a therapy dupe that gives instant gratification, this might not be it. But long-term, learning how to sew, roller skate, or bake something pretty can bring so much meaning and fulfillment to your days.
16. Take a day trip. Download podcasts, make a playlist, and get in the car or hop on the subway. Shaking up your routine and changing your environment is one of the most effective ways to transform your experience.
17. Go to the library or visit a bookstore. Did anyone else love doing the summer reading challenges as a kid? There’s truly nothing quite like a fresh stack of books to make you feel inspired. Find a few faves and enjoy updating your TBR.
18. Have a girls’ weekend. Whether it’s a sleepover chez toi or renting a cabin with your besties, plan an overnight full of food, time outside, deep conversations, and plenty of cute photo ops.
19. Jam out. Siri, play “Lavender Haze.”
20. Organize one thing. It can be your junk drawer, beauty cabinet, or closet. Nothing lifts my mood quite like a satisfying before and after. And if you don’t have the energy to do it yourself, there’s always HGTV.
21. Make a friendship bracelet. Pay a visit to the craft store, press play to your favorite show, and turn your living room floor into your dedicated DIY station. I love sending bracelets to friends far away and delivering them in person to my local pals.
22. Orient your routines toward joy. I used to think about my morning and nighttime routines simply in the context of how I could be the most productive. But now, I’m learning to see this as my time to simply be. That can mean finishing my current read, journaling, moving my body, or scrolling through my favorite accounts. Remember: what brings you joy is deeply personal and entirely unique.
23. Find a body of water. Bathing suit, sunscreen, beach read—check.
24. Upgrade your H2O. Romanticize hydration by mixing in an electrolyte powder, DIY ice cubes, or sliced fruit. It’s pretty, it’s tasty, and yes, absolutely necessary.
25. Visit a craft market or fair. I just went to Renegade Craft in Chicago this past weekend and not only was the experience inspiring, but it helped me feel more connected to my local community. Research fairs in your city or stay up to date on where your favorite makers are popping up next.

26. Makeover your books. Want the Penguin Classics look for your romance novels? It’s possible! Watch this tutorial for tips.
27. Brainstorm your biggest dreams. I love doing mind dumps—it’s a fun way to get all of your hopes and wants for the future out on the page. I find that writing my goals, no matter how lofty or seemingly impossible, helps them feel one step closer to being realized. And if you haven’t done it before, prepare for how energized and inspired you’ll feel after.
28. Create mood lighting. My mood used to drop a little in the evenings, but when I started making my home cozier at night (lighting a few candles, turning on some jazz, making a cup of tea, and never, ever using the “big” light), it became something to look forward to and a nice way to transition to my after-work routine.
29. Take a Target trip. If you’re a true Target girlie, then you know: you don’t even need to buy anything to experience the retail-adjacent joy.
30. Pair your workouts with community. Brands like Outdoor Voices and FORM host regular workouts, walks, and community events in cities across the country. Do a little research and get moving!
31. Clean out your inbox. Let tools like Unroll.Me do the hard work and clear out the clutter. Once you’re unsubscribed from the emails you don’t want, start researching and signing up for newsletters that’ll bring you weekly joy. Some of my faves? Slow Brew Sunday by Jules Acree, On the Rocks by Olivia Noceda, and Intelligent Weekly by Intelligent Change.
32. Indulge in escapism. Y’all, I’m in my #cottagecore era and I can’t recommend taking a deep dive into the Jane Austen-esque hashtag enough.
33. Take an “Everything Shower.” It’s luxe, it’s lengthy, and it’ll make you feel amazing when you step out. Consult this list for everything you need.
34. Schedule a free day. Every so often, I love intentionally having a “no-spend” day. With the goal of zero dollars spent, I’m inspired to connect with simpler joys. Walks, reading, catching up with friends, making something, writing—you’ll be surprised by how expansive the experience can be.
35. Update your wardrobe. In the spirit of the therapy dupe above, try doing this without buying new pieces. Have you ever noticed that, no matter how many clothes you have in your closet, you often gravitate toward the same couple of pieces? With the items you have available, select a new capsule wardrobe collection. You’ll rediscover dresses, find new ways to style your shorts, and maybe even uncover a few tees that’ll infuse your current style with more personality.
36. Re-watch your favorite movies or series as a kid. Couldn’t get enough of Kim Possible? Craving the ultimate Y2K inspo à la Lizzie McGuire? See what’s available on your favorite streaming platform and cue the nostalgia.
37. Organize your saved posts. There’s a reason you flagged them! Go through your Instagram saves and delegate them to folders that’ll make them easier to reference. By making a “workout” folder, I can easily access videos that have inspired me to switch up my gym routine, making exercise all the more enjoyable. (Yes, really!)
38. Go on an ice cream date. There is nothing I love more in the summer than texting a friend to see if they’re up for a cone walk. I haven’t been turned down yet.
39. Experiment with a trending food. I won’t say that I was obsessed with cottage cheese before it became cool, but… I do feel seen in its recent rise to TikTok fame. I use it to make banana bread, a quick lunch, or a protein-packed dip.
40. Make a bouquet. With Trader Joe’s blooms, wildflowers, or whatever you can find. Nothing delights quite like bringing nature indoors.
41. DIY art for your home. Art can be pricey, but good news: you can make colorful, joy-sparking prints yourself! Here’s all the inspo you need to unlock your inner artiste.
42. Start a scrapbook. I’ve been keeping a scrapbook since I was 14. Not only do I like looking back on my treasured memories over the years, but I love having a space of my own that I can curate and personalize. It brings me joy just to flip through its pages.
43. Make a mocktail. Skip the glass of wine and opt for a hangover-free sipper. Try one of our favorite zero-proof recipes.
44. Wear your favorite outfit. Whenever I need to boost my mood, there’s only one dress that will do. She’s loose but flattering, pretty but comfy. A nap dress is my go-to for making me feel undeniably amazing—what’s yours?
45. Change your phone/computer background. You know where to go.
46. Use a disposable camera. I love the trend of capturing life through analog devices. If you want to spend less time on your phone but still want to document your experience, stock up.
47. Hug someone heart-to-heart. With your partner, a friend, or anyone you feel safe with and want to express love for, try what’s called hugging “heart to heart.” It’s an intentional way of experiencing close, physical connection and truly being present with someone you love.
48. Learn to embroider. I’ve been looking for more ways to personalize my style and make my clothing feel entirely and uniquely my own. Adding sweet details on your jeans pocket or along a sleeve is a fun way to infuse your wardrobe with personality.
49. Write affirmations on your mirror. If saying positive affirmations out loud feels uncomfortable, write a few on a sticky note and keep it somewhere you’ll see every day. Even just reading them daily can go a long way in shifting your thought patterns.
50. Feel your feelings. It might sound counterintuitive, but when your emotions feel heavy and overwhelming, let them flow. Cry if you need to. The experience can be uncomfortable, but it can also feel cathartic and powerful. And the more we practice leaning into our feelings, the more we can welcome them with kindness and grace.

Experts Believe “Joy Snacking” Is the Key to Consistently Feeling Happier More

We’ve all felt that mood boost that comes after seemingly mundane moments: feeling the sun on your skin, taking the first sip of freshly-brewed coffee, or snuggling with your dog. It turns out the phenomenon has a name: “joy snacking.” Coined by Dr. Richard Sima, PhD, a neuroscientist and columnist at The Washington Post, joy snacking is the idea that finding and savoring everyday routine experiences is a way to sustainably cultivate a more meaningful, happier life. Could it be the secret to consistently feeling more content? Ahead, psychologists weigh in and explain what joy snacking is, the science behind joy, and how to add joy snacking to your routine. 
 
What is “joy snacking?”
It’s safe to say we’ve all got the snacking part down—but instead of your bag of popcorn, chips, or pretzels, it’s what Sima calls “joy snacks” or “nuggets of joy.” Whether it’s the smell (and taste, of course) of chocolate chip cookies fresh out of the oven, laughing over an inside joke with your best friend, or playing “Flowers” on repeat (or whatever your favorite song is ATM), finding and savoring little “bites of joy” in your day can do your life a major solid (read: bring major pleasure and happiness). 
“Joy snacking is exactly what it sounds [like]—grabbing a quick ‘happy’ snack to bring you a dose of joy to keep you going throughout the day,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “Joy snacking is not about big joyous events that usually require prepping, specific timing, or financial investments. It means finding the sources for little bursts of joy in daily life and pausing to soak them in and savor positive emotional responses and pleasant sensations they bring.” Joy snacking isn’t just about experiencing the small moments of bliss, but also recognizing their meaningfulness and appreciating the positive changes they stimulate in you. “When you bring a sense of purpose to it, joy snacking can help you develop a more sustainable presence of joy, promote a greater sense of calm and happiness, and pave your way to a more fulfilled and flourishing life,” Hlivnenko shared.
A study published in Nature Human Behavior found that experiential appreciation is a powerful way of making life feel more meaningful. When participants were asked to recount their most meaningful experience that occurred in the past week, what stood out for the majority wasn’t a grand gesture, occasion, or accomplishment (think: going on a trip or getting a promotion), but rather, something simpler and more mundane, such as having an enjoyable conversation or being surrounded by nature.
 
What’s the science behind it?
When you experience pleasure (AKA joy snacks), your brain releases dopamine in large amounts, creating oh-so-good feelings not only in the moment, but also continuously as it motivates you to repeat the pleasurable behavior or activity. “The idea behind joy snacking is to intentionally engage in these activities regularly to increase these moments of happiness and the associated dopamine release,” affirmed Ryan Sultan, MD, a board-certified mental health physician, Clinical Director of Integrative Psych, and Research Professor at Columbia University. 
“The science behind joy snacking is rooted in positive psychology, which emphasizes the cultivation of positive emotions and experiences,” conveyed Dr. Carly Claney, a licensed psychologist and Owner of Relational Psych. “Regularly experiencing small, positive moments can boost our overall mood and well-being, contribute to resilience, and even counteract the physiological effects of negative events.”
Hlivnenko cited that joy is one of the most powerful emotions, resonating with humans’ core identity and pursuit of happiness. “It makes life worth living and greatly impacts our mental well-being, physical health, and longevity,” she stated. She likened joy snacks to healthy, nutritional eats as they help balance your blood sugar levels, and a positive emotional state enables you to maintain stress levels, lowering blood sugar levels and, thus, reducing the risk of cardiovascular diseases, diabetes, or hypertonicity. 
 
How to find joy snacks in your life
Finding joy starts with mindfulness and self-awareness. So look inward, tune into your feelings, and take the time to notice what genuinely brings you a sense of happiness and satisfaction. Is it biting into a peanut butter chocolate cup (or is that just me?)? Or perhaps it’s the tulips you stumbled upon on your afternoon walk? When you start pinpointing what your joy snacks are, you become more aware of them and are able to fully immerse yourself and appreciate them. And by intentionally practicing joy snacking by incorporating it into your daily routine, you’ll gradually encounter joy snacks more easily and regularly.
“Joy is a mindset, so if you orient yourself towards it, you become more aware, and being on the lookout for it makes it easier to joy snack,” Dr. Holly Schiff, Psy.D., a licensed clinical psychologist. “Practice an attitude of gratitude since joy and gratitude feed off each other. It can definitely take practice to get better at identifying joy snacks, but slowing down and being mindfully present and in the moment can help you better pay attention and appreciate these experiences.” Whether you put pen to paper in your gratitude journal, take a mindful walk, or engage in meditation, you’ll help shift your focus on the joy snacks in your life. 
Other ways to find joy? “Contemplating nature is a proven and affordable joy releaser, rejuvenating your mind and senses,” Hlivnenko said. “It does not necessarily require traveling somewhere and may come in smaller, more casual forms, such as morning sunlight, a flowerbed or a lawn, a tree, a dog, a butterfly, and more—whatever comes along your way.”

20 Science-Backed Ways To Hack Your Happiness Hormones for Better Mood More

When you think of being happy, you probably have a list of special memories, certain people (including four-legged BFFs), or simple pleasures (think: sipping on a good cup of coffee, cozying up to a page-turner) that comes to mind. But news flash: The state of your happiness and the emotions that come along with it is actually biological. The feeling of happiness is the result of four neurochemicals and hormones in your brain: dopamine, oxytocin, serotonin, and endorphins. In other words, you can hack your happy brain chemicals for a better mood. Read on to learn the role each of the four happiness hormones plays in our fulfillment and how to (naturally) give them a leg up on their mood-boosting power. This way to happiness…
 
Endorphins
Originated from the words “endogenous,” AKA within the body, and “morphine,” an opioid pain reliever, think of endorphins as your body’s innate aspirin or painkiller. As chemical messengers in the body, endorphins are produced to help relieve pain and reduce stress on the body, allowing it to experience pleasure.
 
How to increase endorphin levels:
1. Exercise: One surefire way to get those endorphins going is getting your heart pumping. The best part? You don’t have to get after a grueling workout to get the most bang for your buck from endorphins. Hit the streets or tread for a brisk walk, try a lazy girl workout, or do a quick Tabata sesh.
2. Have a bite of dark chocolate: If you ever needed a good excuse to give into your sweet treat craving, consider this it. Some studies have shown that nibbling on chocolate causes the brain to release endorphins. 
3. LOL: No joke—laughing does your mind and body good. From a chuckle to laughing so hard you cry, laughter really is the best medicine. Start a folder of funny videos to have handy on your phone (dog ones are the best, IMO), cue up your favorite comedy or TV show, prioritize time with loved ones who deliver on the pick-me-ups. 
4. Try aromatherapy: Essential oils have been touted for helping everything from anxiety to sleep to headaches. It turns out they can contribute to our contentment, too. According to a 2012 study, lavender aromatherapy seems to help relieve anxiety by releasing endorphins, and a 2017 study suggests euphoric essential oil aromas (think: lavender and vanilla) can lead to endorphin release.
5. Get busy: The euphoric high you feel from reaching the big “O?” You have endorphins to thank for it (FYI, they’re released when you have sex). So whether you engage in self-pleasure or sex with a partner, say hello to an improved mood and relaxation (but you already knew that). 
 
Serotonin
Both a hormone and neurotransmitter that relays messages between nerve cells in the brain and throughout your body, serotonin has a hand in body functions such as mood, sleep, digestion, and sexual desire. Lack of enough serotonin is believed to be linked to  depression, anxiety, and other health conditions.

How to increase serotonin levels:
6. Get more sunlight: It turns out the sun does more for you than just leave your skin with a sun-kissed glow. Exposure to sunlight cues areas in the retina to trigger the brain’s release of serotonin. The result? Enhanced mood, better focus, and a feeling of calmness. Whether you head outdoors for a workout, lay out in the sun, or spend time in nature, you can expect to reap the happiness benefits. 
7. Reach for tryptophan-heavy foods: While there aren’t any direct food sources of serotonin (if only), there’s tryptophan, an amino acid that’s converted to serotonin in your brain and found primarily in high-protein foods, including turkey and salmon. Hot tip: Pair your tryptophan-rich foods with carbohydrates to help more tryptophan make it to your brain.
8. Take supplements: Speaking of tryptophan, adding some high-quality dietary supplements to your regimen may help stimulate the production and release of serotonin by increasing the amino acid. Think: tryptophan, St. John’s wort, or probiotics. But before you consume any supplement, check with your doctor. 
9. Partake in activities that reduce stress: There’s no sugar-coating it: Chronic stress can cause low serotonin levels. So rely on your stress-relieving go-tos—be it journaling, yoga, therapy—even before the tension strikes. Bottom line: Chill vibes only. 
10. Try massage therapy: PSA: A one-hour massage lowers cortisol in your body while also releasing serotonin (consider it an hour-long hug). By lowering cortisol and increasing serotonin, you’re fostering your body’s ability to repel pain, anxiety, and feelings of sadness. As if you needed convincing to be treated to a massage, you can’t go wrong with getting a professional treatment or DIY-ing a lymphatic drainage massage at home. 
 
Dopamine
Dopamine, a neurotransmitter made in your brain, stars as the “reward center” and orchestrates memory, movement, motivation, mood, attention, and more. When you experience pleasure—food, sex, check off a to-do—your brain releases dopamine in large amounts, creating oh-so-good feelings, which motivate you to repeat a specific behavior.

How to increase dopamine levels:
11. Carry out acts of kindness: When you volunteer your time or do something good for others, there’s no denying the feel-good sensation you get (hi there, dopamine boost!). So sign up for a shift at your local food bank, pick up groceries for an elderly neighbor, or pay a compliment to a stranger. 
12. Load up on protein: Dopamine is produced from the amino acids tyrosine and phenylalanine, and studies show that increasing their amounts in your diet can increase dopamine levels in the brain. Lucky for us, they’re both found in protein-rich foods, like chicken, turkey, beef, eggs, and beans.
13. Get enough Zzzs: We all can attest to the consequences of a night of tossing and turning (irritability, anxiety, and difficulty focusing, just to name a few). On the flip side, prioritizing consistent, high-quality sleep may help regulate your body’s natural dopamine rhythms and provide alertness during the day. The formula for a sound slumber? Establish a wind-down routine, follow a consistent sleep schedule, incorporate movement in your day, and keep your sleeping environment cool.
14. Meditate: New research has found that the improved mental and physical health benefits that meditation brings may be thanks to increased dopamine levels in the brain. One study in particular found a 65% increase in dopamine production in its participants after meditating for one hour, compared with resting quietly.
15. Try something new: Novel experiences prompt the rush of dopamine, which in turn leads to the creation of new neurons and new neural connections (read: the process of learning). It can be as simple as taking a new route on your daily walk or picking up a new hobby (join a book club, anyone?)

Oxytocin 
Known as the love, cuddle, or bonding hormone, oxytocin plays an important part in human bonding. It’s released during childbirth and breastfeeding, forging a bond between mama and baby. When we fall in love, cuddle, kiss, or have sex, we encourage oxytocin production, thereby positively impacting our mood and emotions.
 
How to increase oxytocin levels:
16. Prioritize social connection: Can you feel the love? Your answer should be an astounding “yes” if you get a daily dose of fostering positive relationships. Spending time with loved ones fills your oxytocin cup as it can help you feel more connected and socially supported, not to mention less alone in the world. 
17. Play tunes: We listen to music to lift our spirits, improve our focus, and motivate us through a workout, so it should come as no surprise that the act also releases oxytocin. One study inferred that 20 open-heart surgery patients who listened to music while on bed rest had higher levels of oxytocin and felt more relaxed compared to patients who didn’t listen to music.
18. Pet a dog: Dogs are a “man’s best friend,” and for good reason. Research suggests that when dogs and humans interact with each other in a positive way (i.e. cuddling), both parties experience a surge in oxytocin. Enter: all the warm fuzzies.
19. Hug it out: If you’re not a hugger, FOMO applies. Embrace hugging, hand-holding, and cuddling to give your oxytocin levels some love. Not convinced? A study found that the perks of oxytocin were strongest in women who had better relationships and more frequent hugs with their romantic partner. Just how many hugs do we need daily to reap the benefits? According to family therapist Virginia Satir, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.”
20. Share food: From your childhood days splitting your PB&J sandwich with a classmate to cooking dinner with your besties as an adult, you’re creating bonds and spurring on oxytocin release. Be the hostess with the mostest and put on dinner parties, set cooking date nights with your S.O., and make your work lunch outings family-style.
 

8 Secrets From America’s Leading Neuroscientist More

What do you do when you’re in a stressful moment? When you’re anxious about giving a presentation, or your friends hang out without inviting you, or you look in the mirror and don’t like what you see? What about when bad things happen, or you make a mistake, or you doubt whether or not you’re good enough to have all that you want? Some people cope with stress and anxiety by doing a yoga flow, binging a Netflix show, or eating a sleeve of Oreos. While I still resort back to all those coping mechanisms here and there (healthy or not), the one thing I always have with me is an affirmation.
Technically, everyone uses affirmations, whether they’re aware of it or not—it’s that one phrase you hear in your head over and over or tell yourself repeatedly. Some lucky people have great affirmations: I’m awesome. What a beautiful day outside. I love my life. And then there are the affirmations that many of us are plagued by: I’m not as pretty. I’m not good enough. What if something goes wrong?  Many of us hear these phrases in our heads so often that we believe them like they’re facts. So what if we could replace these thoughts with phrases that are not only better for us, but can help us be confident, feel less stressed, and live our best lives?

What is an “affirmation?”
I first learning about the idea of an affirmation from learning about mantras. The term “mantra” is an ancient Sanskrit term, used in Hindusim and Buddhism to mean a phrase that was repeated frequently in meditation. Neurologically, mantra training can reduce distractions and calm the mind. It’s also been proven to reduce stress because repetition and focus regulate chemicals in the brain, releasing endorphins and blocking stress hormones like cortisol. Nowadays, everyone from yogis to modern psychologists are relaying back to the ancient technique of repeating one word or phrase as a powerful therapy tool in the form. 
Beyond just the physical benefits, an affirmation puts you in a more positive mindset, and the repetitive nature trains your brain overtime. Affirmations can be repeated as a tool for focus during meditation like mantras, used as a tiny, consistent reminder throughout the day, or looked to when you’re in a moment of anxiety, stress, or lack of confidence. The goal is to find the affirmation that clicks for you; the one that just makes sense. It’s the phrase you need to hear, and the repetition to allow you to actually hear it.
Here are the affirmations that have changed my mindset, confidence, and life. Memorize the one that clicks with you, write them down and tape them to your wall, or copy them in your phone notes to look to whenever you need it.  Get ready for your most powerful, confident, passionate, and best self, yet.

14 affirmations to use to achieve your best self
1. “I am enough.”
This is the reminder we all could probably use every now and then. It’s human nature to think we could be better, or there’s always someone better than us—it’s what drives competition and keeps us pushing ourselves to be better. But sometimes, that pushing becomes a lack of appreciation for who we are now, causing insecurity and self-doubt. Use this affirmation when you’re worried about being liked, struggling with insecurity, meeting new people, or entering a new job. Remind yourself that you are pretty great, just the way you are.

2. “I am ready to be healed.”
Use this affirmation when you’ve been having a particularly hard time and you’re ready to move on, or need help moving on. It’s so easy to get into a funk because we’re going through a hard time—maybe we lost our job, went through a breakup, or have just been feeling sad with winter blues. While grieving and downtime is important, and emotions should never be ignored, this funk can turn into a vicious cycle of self-pity and wallowing. The first step of moving on and feeling better is to acknowledge that it’s time to be healed and it’s OK to be healed. You’ll start to subconsciously seek out your own healing.

3. “I am discovering my inner superstar.”
There is an inner “superstar” in all of us, even when we don’t think there is. If the word “superstar” makes you cringe, you might call it your highest version of you, your true self, or your own hero. Use this affirmation when you need some extra motivation and inspiration to achieve your goals and to believe in yourself. The wording of this affirmation is particularly nonjudgmental. Rather than expecting yourself to achieve greater things (and the possibility of feeling disappointed or unconfident if you don’t achieve them), you’re acknowledging that you’re in the process of discovering your best self, without expectation or judgment.

4. “I return my body to optimal health by giving it what it needs on every level.”
Use this affirmation when you know your body needs to be (and deserves to be) healthier. Rather than forcing yourself to eat healthy or exercise for vanity reasons, this sentence allows you to reflect on what your body actually wants and needs, whether that means having that piece of chocolate or adding in some leafy greens, or sleeping in and taking a rest day versus getting up before work to go to the gym. Remind yourself to listen to your body and act for the sake of nourishing it.

5. “I am open and receptive to all good.”
When you seek the good, you won’t notice as much bad. The issues you run into in your everyday life, like your train being late or your internet running slow, won’t feel so bad. Use this affirmation when you need an extra boost of optimism. Train yourself to be a glass-half-full kinda girl by repeating this sentence whenever you start to complain or notice a negative thought. There’s so much good, whether it’s in a situation, a setting, or in a person. We just have to allow ourselves to be open to it.

6. “Today is about pleasure. I am living this day for the sole purpose of enjoying it.”
What if you lived as if the purpose was to enjoy, not to check items off your to-do list or just get through the work day until 5 p.m.? Use this affirmation when you notice you’ve just been going through the motions instead of living. Notice and value indulgences that truly make you happy: a new candle, a long hot bath, a bouquet of flowers you picked up on the way home from work. Fit small pleasurable activities into your day, and when something stresses you out like a tough deadline or a boss in a bad mood, remember that this day is for you to enjoy, and don’t let little problems bother you.

7. “Stop making people wrong.”
You know the times when you’re in a fight and you just feel so annoyed, sad, or angry? Maybe your roommate is annoying you about doing the dishes, or your kids are making you mad by not picking up their toys? Use this affirmation when you’re in one of those times. If your mom missed an important event, your best friend has been too busy for you, or your significant other said something you don’t agree with, remind yourself to think about the other’s perspective. Be compassionate to their point of view and voice your feelings with the understanding that your loved ones don’t mean to make you feel bad. Remember that how the incident affects your relationship is not based on their actions, but the way you take them. Seek the right in the people you love instead of making them wrong.

8. “Be the person who feels like sunshine.”
Use this affirmation when you’re in a social setting you don’t feel confident in. It might be tempting to be the girl that acts too-cool-for-school, or make jokes to get laughs (even if it’s at the expense of others). When we’re not feeling confident, these are easy defense mechanisms to protect ourselves from being disliked. But this affirmation reminds me that what people actually like to be around is someone who exudes kindness, and is warm and happy; someone who feels like sunshine. Besides, what if your main purpose was to lift others up? Give them compliments, make them laugh, help out when you see they need it—how much happier would you be?

9. “I give myself permission to be OK where I am. I know that I am doing my best.”
We’re always thinking about the next goal, always feeling behind or focused on the future so much that we don’t feel good about the present. We don’t really let ourselves be OK with where we are in our lives, knowing that it is exactly where we are meant to be and all good things will come. Use this affirmation when you’re feeling anxious about the future.

10. “I am seeking contentment, not perfection.”
Use this affirmation if you have perfectionist tendencies. I probably don’t seem like a perfectionist: I can be messy, my right brain is way more dominant than my left, and I’m a Libra. And yet, I find myself rewriting articles because they never feel good enough, obsessing over my hair when it’s not curling the way I’d hoped, or feeling anxious and stressed when something didn’t go the way I pictured. Sound familiar? Remind yourself that the goal in life is not for everything to be, look, and seem perfect. The goal is to be happy. That’s it. The reminder makes all the little things I worry about seem insignificant.

11. “I trust that I, and only I, know what’s best for me.”
We’re so often plagued by self-doubt, especially when we’re making huge choices like college decisions, getting into a relationship, moving cities, or which job to take. Often, we want validation because we don’t listen to the gut instinct, or maybe can’t hear it at all. Use this affirmation when you’re making big life decisions. Listen for your gut reaction, and trust that you don’t need to listen to or seek out anyone else’s opinion because the answers to your biggest life questions is something only you can know.

12. “Don’t go in your mind where your body is not”
Are you a worrier, or, like me, a constant worrier? Do you overthink whether or not your friends took your joke the wrong way, if your boss won’t like the work you did, or how a (perfectly normal) doctors appointment will go? Me too. Many of us torture ourselves by thinking about what might happen, we often forget to focus on what is actually happening. This saying helps me remember I’m making up the worry in my mind, and I need to be present to what’s happening in the here and now. Use this affirmation when you’re worrying about something.

13. “All is well.”
Though simple, this powerful affirmation serves as a constant reminder that everything is OK and will be OK. Repeat this sentence to yourself when you’re feeling anxious. Anxiety happens because you’re constantly telling yourself that something negative is happening, and your mind starts to believe it. Counteract that anxious voice by giving yourself peace of mind.

14. “I surround myself with those who make me better.”
We are the average of the five people we spend the most time with; when you spend a lot of time with someone, you can adopt their mannerisms, their habits, and even their morals. Do you want to be like the five people you currently spend the most time with? Or is it time for a change? Use this affirmation when you’re dealing with a toxic friendship or jealous coworker, and to remind yourself you have control over who you let affect you. 

6 Green Flags You’re Becoming Your Best Self More