How to Use ‘Dopamine Dressing’ to Add a Little Joy to Life with Migraine

Dopamine dressing is an easy way to give yourself a dose of joy every morning, which can be so important when living with Migraine.

Sometimes, living with migraine can erode your ability to enjoy your life as symptoms ebb and flow.

Finding small ways to boost your dopamine levels — your brain’s reward chemical — can significantly affect your mood. One method I use is “dopamine dressing.”

Simply put, dopamine dressing means dressing for joy! It involves choosing outfits that boost your confidence or induce a rush of happy hormones.

It can make a massive difference in your mood, and it doesn’t require much money or effort.

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What is dopamine dressing?

According to some sources, fashion psychologist Dawnn Karen coined the term in her book “Dress Your Best Life.” Wherever it originated, it’s become a major social media trend.

It hinges on the fact that dopamine plays a major role in the brain’s reward system. This neurotransmitter is involved in pleasure, motivation, and mood regulation.

Intentionally dressing in a way that makes us feel good can increase dopamine levels and improve your overall mood.

“Dopamine dressing refers to choosing and wearing clothing that boosts your mood and happiness,” says life coach Gillian McMichael. “Dopamine dressing is about leveraging the emotional and psychological impact to enhance your mood and boost your confidence.”

While it’s easy to assume that dopamine dressing just means wearing bright colors, it’s actually about wearing what makes you feel good. It’s not about mimicking someone else’s rainbow style, as UK-based style mentor Lisa Newport explains.

“It’s not one style: It’s about what makes you happy,” says Newport. “What dopamine dressing will be for you might be very different from what dopamine dressing is for me.”

Does dopamine dressing really work?

This simple trick may improve your mental well-being from day to day.

According to 2023 research, certain clothing characteristics can make you feel tense, cheerful, gloomy, or relaxed.

“The psychological implications of taking joy in what you’re wearing can give you a pep in your step,” says psychotherapist and author Charlotte Fox Weber. “Feeling aesthetically bold can be liberating and exciting and motivating and encouraging from within.”

Sometimes referred to as chromotherapy, a 2022 research review noted that color therapies like dopamine dressing may help relieve symptoms of stress, anxiety, dementia, traumatic brain injury, and disability.

Dopamine and migraine

Dopamine may play a role in migraine attacks.

In a 2020 study of 1,148 people with chronic and episodic migraine, 374 participants had symptoms related to dopamine fluctuations.

A 2017 study found that dopamine levels drop during a migraine attack. These drops can make regular, painless sensations painful because dopamine is a vital part of how our body controls sensory sensitivity.

Freelance illustrator Abi Stevens (they/them) has been an active dopamine dresser for years, using vibrant outfits to inject joy into life while living with the daily impact of chronic migraine.

“It’s a form of self-expression, and it brings a little bit of joy into your day right at the start,” they say. “It makes me smile in the morning when I’m getting dressed. It makes me happy when others compliment my outfits or I catch a glimpse of something I’m wearing that I love.”

How to get started with dopamine dressing

It would be great if everyone could throw on a few rainbow-patterned garments to feel instantaneous dopamine-induced joy, but dopamine dressing is not a one-size-fits-all approach. It’s unique to you, your style, and your needs.

“It’s something to make you feel good,” says Newport. “Think back to your favorite outfit ever, when you put something on that felt really good. Why did it make you feel good?”

How does it feel?

Using this ultimate outfit as your foundation, remember how it felt on your skin, consider the silhouette it gave you, and how it fits into your fashion identity. Then, Newport advises using a journal to explore your style further.

“Think about all your handbags, accessories, and all the types of garments that you buy, and start to look at them and journal about what you like about them,” she says. “What brings you joy? What gives you that buzz?”

Find the patterns

Newport suggests looking for patterns and commonalities.

As the connections reveal themselves, note the patterns, colors, and fits you’re drawn to. Think about what brings the biggest smile to your face to build the foundation of your bespoke wardrobe.

“Then, you can start pulling together a bit of a mood board of what works for you,” continues Newport. “With my clients, we create a style recipe with the most important ingredients.”

Pinpoint your unique elements

For example, you might like lacy patterns or florals. These elements can become part of your “recipe.”

“You and I can have the exact same recipe and make the same pie, but those little pieces of extra seasoning make it fit your style,” Newport says.

Keep it comfy and practical

“Comfort is crucial for those with chronic illness, as physical discomfort can [worsen] symptoms,” says McMichael. “Dopamine dressing emphasizes choosing clothes that fit well and feel good on the skin, which can help reduce physical discomfort and enhance overall well-being.”

As much as we’d love to ignore our chronic health issues, it’s important to factor them in when styling ourselves.

Consider what fabrics feel most comfortable, whether heavy necklaces or earrings might trigger migraine, or style your mobility aids to be part of your look.

Finding the pieces and outfits that spike your dopamine will take some experimentation. Start small by introducing a new lipstick or necklace that sparks joy, and then gradually add more ingredients to your recipe to maximize its potential.

“The effort mustn’t outweigh the benefit, so what are the small things you could do?” says Newport. “You could plan outfits in advance to save time and energy.”

“Having a capsule wardrobe is really useful,” she adds. “Twelve items that mix and match … can save a lot of time, spoons, and energy, but you still get the benefit.”

The bottom line

Dopamine dressing can be a transformational tool. It may just be a helpful boost on low days, but it’s worth exploring to add a dash of style joy.

Instilling self-confidence in ourselves through clothing also empowers us with the strength to take on the world when it’s testing our patience with migraine attacks.

“At a time when I felt like I’d lost all control of my body, dopamine dressing gave a little bit of it back,” adds Stevens. “It helps me feel like myself even when I can’t do something I love.”