Dopamine Dressing: Dressing Your Best For Mental Wellness

Self-esteem and mental health are often linked. A person who isn’t comfortable with their self-expression may struggle to show confidence, take risks, socialize with others, and believe in themselves. Some people might repeat unhelpful beliefs in their minds, such as “I’m not attractive,” or “I am not as beautiful as that person.” These beliefs can lead to stress and worsened mental well-being. 

A popular new concept, commonly referred to as “dopamine dressing,” posits that dressing in certain colors and outfits can lead to enhanced mental well-being and improved mood. Exploring this concept and how clothes might be related to mental health can be one way to tackle low self-esteem. Another method of addressing self-esteem challenges may be to work with a licensed mental health professional.

Explore effective coping strategies for mental wellness

Talk to a licensed therapist online

What is dopamine dressing?

The science behind the style, color, and presentation of dopamine dressing

Although the concept of dopamine dressing is not specifically mentioned in existing research, related factors have been examined in some studies, including the following. 

Dopamine dressing: Color psychology

Color psychology is considered a theory and is not necessarily evidence-based. However, preliminary studies show that color may impact psychological functioning for some people. The first official mention of color psychology was made in 1810 by the psychologist Johann Wolfgang von Goethe. He believed certain colors were associated with an emotional response. For example, he believed yellow was associated with happiness. Black and darker colors have often been associated with a low mood, although these findings have not been officially observed. 

Some researchers believe red tends to be associated with anger because blood often rushes to the face when people are angry, and they may “turn red.” Sexual attraction is also often associated with red because of the blushing that may occur in people who are attracted to each other. In addition, blue and green are sometimes associated with sickness due to how people become pale and may have blue- or green-tinted skin when ill.

While updated evidence may be needed, other studies suggest that color may become associated with emotions through social learning based on the messages and emotions often paired with colors in one’s culture. For example, in the US, yellow and orange are often associated with the sun, which is, in turn, typically associated with happiness. 

Blue is often used to show emotions like sadness in popular media. In movies like Inside Out, colors are used to characterize each emotion. Red is used for anger, blue for sadness, green for disgust, purple for fear, and turquoise for envy. 

Mental Health America (MHA) also reports that bright colors can increase energy and rejuvenation. Individuals can use these findings to decide which colors they might use in their outfits, accessories, or makeup to receive desired reactions from others or to improve their own moods. However, they may also find it helpful to remember that these results are not fully backed by science. In addition, no studies currently show that color releases dopamine in the brain.

Style and confidence

There are limited studies on confidence based on how someone dresses. However, a few recent studies show there may be a relationship between body image, confidence, and styling. In a 2021 study, research found that women who dressed in a “sophisticated and urban manner” were usually more open to experience and individuality. Those dressed in casual or minimalistic clothes were usually more motivated by comfort and wanted to blend in. Openness to experience was frequently associated with body positivity when choosing clothing. 

A 2024 study examined how clothing can impact self-esteem. Researchers found that dressing in accordance with one’s interests and personality was more of a factor in mental health than dressing for fashion trends. In addition, dressing for one’s concept of an “ideal self” was often seen as an indicator of self-esteem. 

Presentation and self-expression 

Dressing creatively to express oneself, whether or not one’s style fits societal norms, may be associated with empowerment, according to a 2023 study. Creative style can give individuals a sense of agency and control, which can improve mental health. Autonomy and a sense of congruency with a person’s inner self can lead to increased confidence. 

Studies also show that dressing for one’s gender expression can improve mental health. For example, transgender individuals who are able to express themselves in the clothing that gives them gender euphoria may reduce their risk of mental illness.

How to dress for mental wellness

To dress for your mental health, consider the following tips. 

Dress in clothing that helps you feel comfortable

Instead of following trends or buying uncomfortable clothing to make yourself look the way you believe you “should,” look for clothing in which you are comfortable. When you wear an outfit, ask yourself if it is physically comfortable. Tight pants, uncomfortable textures, and ill-fitting straps may lead to stress during the day. 

In addition, try to dress in a way that enhances your confidence in your appearance. For example, if you are most comfortable in sweatpants and a t-shirt, don’t let others’ opinions of this style persuade you to dress differently. Your comfort can lead to improved self-esteem and mental wellness. 

Buy clothes in your size

Some people may be tempted to buy clothing smaller than their actual size because of a lack of options or social perceptions of plus-size clothing. However, clothes that are too small can lead to physical and emotional distress. In addition, a person might not like how their body looks when their clothing is too tight or doesn’t “fit” in the way they see it fit on other people. 

When you dress for your true size, the clothing may seem more suited to your body. For example, a tall person who buys pants labeled for tall people may be more comfortable when their ankles aren’t showing like they might with average-length jeans. In addition, a person who wears plus-size clothing may have a better range of movement if they use clothing made for their body instead of attempting to fit into smaller clothes that may be tighter and uncomfortable. 

Instead of viewing your size as a reflection of your self-worth, remind yourself that having comfortable clothing that fits your body can be part of practicing self-care. If you significantly struggle with your weight or body shape, you might be living with a mental health condition like an eating disorder or body dysmorphic disorder. Consider talking to a therapist to learn helpful coping skills.

Avoid social media accounts that foster comparison

If you often compare yourself to social media accounts, such as style and fashion influencers, try to check in with yourself about how these accounts lead you to feel and which beliefs arise when you interact with them. Popular style trends can be fun to follow. However, if you begin to dislike yourself or believe you “must” look a certain way to be attractive, beautiful, or likable, it might be helpful to block these accounts and follow more body-positive accounts or those that align with your own idea of style to see yourself in a better light.

Express your identity through your clothing

Find clothing and new styles that allow you to express your creativity and identity to foster healthy self-esteem and confidence. For example, if you enjoy 1950s style and other vintage clothing, consider wearing clothes from this period and makeup inspired by the past. 

Similarly, if you enjoy a gothic style, wear black clothing and makeup that aligns with your idea of “goth.” Wear loose clothing, fun patterns, and vibrant outfits if you like a more “hippie” style and joyful dressing trends inspired by the 1970s. If you enjoy a specific color, such as green, consider incorporating green into your look through clothing, makeup, or accessories. 

Some people also dress for their identity by incorporating aspects of their culture or identity group into their clothing. For example, people with African heritage might enjoy wearing traditional African clothing. Immigrants may wear clothing from their home country to honor their roots, and people who are part of a specific religious or spiritual group might choose clothing that allows them to express their religion or follow their beliefs. For example, some Muslim women choose to wear a hijab to practice their beliefs.

Mental health support options

Self-esteem, body confidence, and clothing are often connected. Regardless of whether the “dopamine dressing” trend is backed by research, the underlying reasons one wants to change how they dress may be linked to mental well-being. If you are struggling to be comfortable in your skin or are experiencing negative thoughts about your weight, body shape, or appearance, talking to a therapist may be a helpful way to work through these challenges. 

Seek support through online therapy

If you face barriers to finding in-person therapy in your area, you might consider talking to a therapist through an online platform like BetterHelp. Online therapy generally allows you to attend sessions from home via phone, video, or live chat. If you have anxiety about your appearance, a phone or chat session can allow you to talk to a therapist without them seeing you. 

Studies show that online therapy can be effective for conditions like eating disorders. In a 2021 study on online cognitive behavioral therapy (CBT), researchers concluded that the intervention effectively reduced body dissatisfaction and improved physical and mental health, self-esteem, social functioning, and quality of life for many participants.