“Retail therapy” is no longer just a phrase used between friends deliberating over an indulgent purchase. It’s now a pervasive part of popular culture, popularized as “treat yourself” from a “Parks and Recreation” episode in which two characters make a tradition of buying things they can’t afford for one day per year.

Consumers have seen this capitalistic call-to-action in everything from advertising campaigns at Audible and Huckberry to articles from publishers as disparate as Refinery29 and Fast Company. While there’s nothing wrong with buying something for yourself during a low or celebratory moment, using shopping as a go-to source for relief creates a dangerous habit and can lead to addictive behavior.

To give yourself a boost without being a bane to your budget, consider these five self-care alternatives to retail therapy.

[See: 8 Big Budgeting Blunders — and How to Fix Them.]

Share your gratitude with others. When you’re feeling down, it’s easy to focus on everything that’s going wrong in your life. The relief provided by acquiring something new is only temporary, but the positive feelings you cultivate through acknowledging your blessings can be far more permanent. You can do this privately or, for better results, share your gratitude with others. In fact, expressing your thanks openly contributes to an uptick in your emotional well-being, according to a study published in the Journal of Clinical Psychology.

Consider how you can best express your gratitude to others when you feel the need to splurge. For example, if someone at work showed you how to expedite a tedious task, thank them for taking the time to make your job easier. You can even thank a parent for instilling in you a certain behavior that has served you well lately. The options are endless when you evaluate the positive in your life and create connections between your blessings and the influence of others.

[See: 10 Foolproof Ways to Reach Your Money Goals.]

Learn breathing exercises. Blowing off some steam by purchasing that handbag you’ve been eyeing is an ineffective and impermanent means of managing your stress. Consider the power of breathing the next time you receive a frustrating email from your boss or get into an argument with a loved one. Practicing abdominal breathing for 20 to 30 minutes daily is the best treatment for stress, calming your mind and bringing focus inward, according to the American Institute of Stress. A regular practice of focused breathing is also known as meditation, the benefits of which are numerous and include stress reduction.

Do a digital detox. The phrase “keeping up with the Joneses” has been around for more than a century, and yet during no other era is it as dangerous as it is today. That’s because social media allows us an intimate glimpse at the lives of people well beyond our neighbors and physical social network. In fact, it’s no coincidence that one of America’s most well-known reality families stars in a program called “Keeping Up With the Kardashians.” What’s more, most members of this wealthy family and other well-to-do celebrities dominate social media with posts celebrating their excess and extravagance. Many product features and recommendations from these celebrities are often the result of paid sponsorship.

The best way to avoid being bombarded with “must-have” products and aspirational lifestyles is to step away from the platforms that promote it, notably social media. Conduct a digital detox, where you sign off from Facebook, Snapchat and Instagram, and use your newfound time in more healthy and productive ways.

[See: How to Live on $13,000 a Year.]

Give to others. Instead of focusing on yourself during a stressful moment, try focusing on someone else. Giving time and attention to others in need can help boost your mood and offer perspective on your current circumstances. Even small gestures like opening the door for someone or helping a child with homework can have mood-boosting benefits, according to a study published in the Clinical Psychological Science journal.

Small gestures of generosity can contribute toward the desire to do more. Research volunteer opportunities in your community through sites such as VolunteerMatch.org or find opportunities through local organizations. Developing a regular habit of giving to others can contribute to building your self-confidence and respect, which can help you better deal with life’s stressors.

Declutter something. Physical clutter can contribute to mental clutter, which increases stress levels. Instead of acquiring new things when you’re stressed or unhappy, look around your space and identify an area that could use some cleansing. This exercise not only helps you become more organized, but also illuminates just how much stuff you already possess. Understanding how much you own can help reduce the desire to acquire more and puts into perspective how unnecessary and unhelpful it can be to deal with your problems through shopping.

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5 Budget-Friendly Alternatives to Retail Therapy originally appeared on usnews.com