Spending money to deal with stress is becoming more and more common. But that quick hit of happiness often leads to guilt, financial pressure, and a whole new round of stress.

To break out of that cycle, start by building some fun money into your budget — so you have a stash of guilt-free cash to spend how you want. 

Beyond that, here are 10 great tips for National Wellness Month that can help relieve stress and anxiety without breaking the bank. 

What is National Wellness Month?

August is National Wellness Month, a reminder to step back and think about what you need to feel truly well — physically, mentally, and emotionally. In short, it’s the perfect time to focus on taking care of yourself. 

Why is wellness so important that it gets a whole month? Depression, for one, is on the uptick — it’s the highest it’s ever been, affecting 29% of Americans. Add the fact that almost half of all Americans report sleeping less and stressing more, and it’s clear we could all use a healthy dose of wellness intervention. 

What is doom spending?

In the age of TikTok Shop and Instagram ad reels, “doom spending” has become a super-common way of dealing with anxiety — buying things to quell feelings of stress, anxiety, or sadness about the state of the economy or the world. 

In fact, a 2023 study by Qualtrics found that more than a quarter of all Americans (27%) use doom spending to cope with stress — including 35% of Gen Zers and 43% of millennials.

And hey, that isn’t necessarily bad. If you can afford something that makes you happy, that’s a great choice! But if you feel guilty about it or if that spending adds new financial stress, doom spending can turn into a negative cycle that’s hard to break out of.

10 ways to skip the doom spending and improve your mood

Need some new stress-busting strategies? Here are 10 ways to lift your mood without introducing new financial stress into your life.

1. Challenge yourself to use what you already have

You don’t always need to buy new skincare products to glow up, new running shoes to get in shape, or new toys for your favorite pet. Instead, think about how you could use what you already have.

Squeeze that moisturizer to the last drop, try barefoot yoga on a fresh patch of grass, or turn that empty box into play time. Save that “buy” button for something special.

2. Get outside

You probably already know the times of day when you find yourself scrolling the social feed. It’s like a vortex — all of a sudden, you’re pulled by this compelling force into an endless feed of reels and advertisements. 

Instead, try being active during that time. Push yourself to take a walk around the block or go find the nearest dog park and watch all the cute pups for an hour. Got a lake or river nearby? Sit on a bench with a good book or meditate under a shady pine. 

The outdoors are pretty remarkable — find some time to take it in. 

3. Do a summer rewatch challenge

Who in your circle of friends and family is as obsessed as you are with your favorite old movies or shows? Find those rabid GoT, Seinfeld, or Sopranos fans and start a series rewatch together — think of it like a book club. Talk about themes, find Easter eggs or goofs, and obsess over your favorite scenes or characters. 

Did you know there are 121 episodes of Lost? You could watch 4 episodes a day and it would still take you all month to get through it. Watching solo, or want to add another element? Find a podcast like “The Storm: A Lost Rewatch Podcast” and follow along with them.

4. Or start a summer book club

Maybe you’re a pager, not a tuber. Find a few new titles, gather your friends, and start reading. Need inspiration? You can flip your TikTok algorithm from spin scrubbers to book lovers in an instant by searching #BookTok and engaging with your favorite summer readers. 

If you’re not big into social media, grab your favorite library app and browse through the recommended reads — or go to an actual library. They’d love to see you.

5. Get a massage or do a spa day

Avoiding doom spending doesn’t mean you need to avoid all pleasure that costs money. But instead of ordering food on DoorDash or buying up all the crocheted camp shirts at A&F, reallocate that money into self-care.

If you’re thoughtful about it, a relaxing facial or even a 90-minute massage might do more for your physical and mental well-being — for less cash.

6. Hit the gym

One word: endorphins. Not only is exercise a scientifically proven way to live longer, but it also makes you feel better — about yourself, about the world around you, about your problems. The endorphins you get from even moderate exercise can literally make you feel joy. Just try it.

No gym membership? No problem. Exercise can be as simple as moving your body. Go for a walk — they’re so pleasant. Run if you feel like it. YouTube has literal anthologies of yoga practice — find one that works for you. We only get one body; exercise is a great way to take care of yours.  

7. Meditate

Meditation is an ancient practice that can boost your mood, reduce anxiety, and alleviate stress — no matter where you are. While apps like Calm or Headspace can be helpful, you can always meditate for free.

Find a place where you can sit comfortably. Keep your back and torso straight, and relax your body. Focus on the tip of your nose and inhale — feel the breath expand your ribcage. Then, exhale, still focused on the tip of your nose, feeling your lungs empty. 

The idea is to focus on your breath, letting thoughts come and go without identifying them, and dwelling solely in the present moment. Try it — and enjoy the calmness that pervades. 

8. Take (any) lessons

Want to dazzle your friends at the Omakase spot? Check out Japanese lessons. Always wanted to solo like Coltrane? There’s a saxophone teacher near you. Whether you want to explore rock climbing, learn to cook, or even join the circus, there’s a class for that. 

No matter what your passions are, even if you’re a total beginner, you can find plenty of courses online, usually with a free trial so you can see whether it’s for you. Explore what moves you — this is a great opportunity to nuture your adventurous side and learn something new.

If you decide to stick with it, those lessons might cost some money, but you’ll discover skills and hobbies that can lift your mood without retail therapy.

9. Join a group

Groups come in all shapes and sizes, but the underlying fundamental is true across the board — joining a group is a great way to connect with others, share your interests, and even find a purpose. 

Theater, music, dance, writing, fandom, sports, and more — get out of your comfort zone and do something wild. You could be the next Patti LuPone or Lin-Manuel Miranda.

10. Plan a new doom-friendly budget

And while you’re doing any (or all) of these things, take the month to assess your budget going forward. If you have a budgeting app like Quicken Simplifi, you can even create a Planned Spending category called “Doom Spending” and give yourself the freedom to buy — without the guilt of going overboard.

Living well beyond Wellness Month

So all bets are off once September 1st hits, right? It’s back to TikTok Shop, doom spending, and DoorDash in your pajamas? Maybe — or maybe not. 

Look, there’s nothing inherently wrong with TikTok Shop (or DoorDash), but wellness and genuine self-care are practices you can continue every day, all year long.

They say it only takes 30 days to break a habit, so take this month to push the doom out of the room. By slowing down and really listening to what you need, you can snap yourself out of doom spending for good — and live a happier, healthier life.