Pop goes the psychology: Gen Z's guide to therapy
In the age of pop psychology, Gen Z wants its mental health in tiny doses, through catchy phrases and delivered in a relatable package. Nupur Amarnath explores 10 pop psychology theories that have gone viral.
Take them with a pinch of salt!
1. The Burnt Toast Theory
What it's about:
Acceptance
What it's not about:
Wasting food
This theory took off in 2024 thanks to a
TikToker
named Ingrid. Imagine you are running late, you start making toast for brekkie, and it burns. You start again, but it sets you back by minutes, adding an anxious tone to your day. Chill.
Ingrid's theory is the 'idea that if you burn your toast before work and it adds five to 10 minutes to your trip, it's actually saving you from something catastrophic…' Of course, you won't know what the burnt toast saved you from, but that's not the point. The point is to allow you to accept things in life that are out of your control.
Dr. Rachna K Singh, psychologist and founder, Mind & Wellness Clinic, says that these ideas are effective because they tap into cognitive reframing — a genuine therapeutic technique that helps people view situations in a more positive light.
TL;DR:
Don't sweat the petty things.
2. The Orange Peel Theory
What it's about:
Small gestures
What it's not about:
Peeling fruit
There's an orange on the dining table. You ask your partner to peel it for you. Their response — a simple 'Of course, love' or a 'Why don't you do it yourself?' — is the essence of the 'orange peel theory'.
The viral trend — with millions of views on videos of men (yes, it's mostly men put to the test) either peeling or not peeling — isn't about the fruit, but rather a person's readiness to do a mundane task.
In an article on
Vox
, Alexandra Solomon, a psychologist and author who teaches at
Northwestern University
, US, said that an entire intimate relationship can't be boiled down to what a partner does or doesn't do with an orange. 'The test's popularity and what people want from it speak to things — our fears, insecurities, desires — that are indeed important — orange or no orange,' she says.
TL;DR:
Believe in everyday acts of love… and carry a fruit in your purse for testing purposes.
3. The Dorito Theory
What it's about:
Identifying healthy patterns
What it's not about:
Binge eating
The theory was first put on
TikTok
by user Celeste Aria. She said: 'The idea is that only experiences that aren't truly satisfying are maximally addictive. So, imagine eating Doritos. When you eat a Dorito and finish your bite, you're not fully satisfied.'
So, if you are eating one chip after the other, knowing that it is not satisfying your hunger and is also not healthy, it shows that you have unhealthy patterns in life. People confessed to breaking up from their partners using this theory because they realised that they are in unhealthy relationships.
TL;DR:
Moderation is good.
4. The Box Theory of Dating
What it's about:
How men approach a first date
What it's not about:
Buying cartons
'When men meet you in a romantic setting, they put you in a box. Either they want to date you, they want to sleep with you, or they want nothing to do with you,' explains
TikToker Tinx
. She coined the theory in a viral video, adding, 'It's very difficult to shift from box to box. Your behaviour doesn't really affect what box you're in with a guy.'
In a survey of more than 2,000 people in the US, 83% confirmed that they've put someone into one of the three boxes on a first date, with an average time of 37 minutes and 14 seconds.
TL;DR:
Know how to get someone who checks all your boxes.
5. Sunflower Time
What it's about:
Taking breaks
What it's not about:
Flower arrangement
Social media is nothing if not repackaging old wine with a catchy term. Presenting: Sunflower time. Popularised by creator @aubzwags, who called her mid-work break 'sunflowering'. This involves just standing still, closing your eyes and basking in the sun.
In an accompanying video, she says: 'Does anyone else have to get up mid-workday to go outside and sunflower themselves like a sad little houseplant just trying to stay alive, or is that just me?'
TL;DR:
It's all about perking up, plant-style.
6. The Green Line Theory
What it's about:
Body language cues
What it's not about:
Drawing lines
Proposed by a Twitter account named @alpharivelino, the
Green Line Theory
is a way to determine if a relationship will last or not. The theory requires a couple's picture together, then draw a green line to check whether they are leaning in towards each other or standing straight.
If both partners are standing straight, it is a sign of a long-lasting relationship. If the woman is leaning in, it shows that she is more emotionally dependent on the man and the relationship might last. However, if the man is leaning in more, it means he is emotionally dependent on the woman and the relationship might not last.
TL;DR:
'Lean on me' shouldn't be your relationship song.
7. Brain Flossing
What it's about:
Giving your brain a break
What it's not about:
Looking for floss
This is supposed to help with anxiety, stress and focus using 'bilateral stimulation' music. It is a type of sound that bounces between your right and left ears creating a panning effect that makes it seem like the tune is gliding from one side of your brain to the other, kind of like floss.
It was put out by creator @flaircontentbyamber. It helps calm anxiety, ruminating thoughts, or even distracting symptoms of ADHD. You can access the music through YouTube or Instagram Reels.
TL;DR:
Tune in to some aural pleasure.
8. Glimmers
What it's about:
Small joys
What it's not about:
Glittery objects
Glimmers are tiny, positive moments that bring you mini spikes of joy — meeting a dog in a park, walking in the sun, or sipping on your favourite coffee. While the term was coined by
Deb Dana
, a clinical social worker in 2018, the hunt for glimmers has taken off on social media.
Creators looking for glimmers say it helped them feel better.
TL;DR:
Little joys add up.
9. Hot Girl Walk
What it's about:
Walking with affirmations
What it's not about:
Showing off that walking bod
Hot Girl Walk was popularised by influencer Mia Lind in 2021. It is a four-mile (6.4 kms) outdoor walk while listening to an inspirational podcast or a motivational playlist. But here's the catch — while you're walking, your brain is only allowed to think about three specific things: what you're grateful for, your goals, and how hot you are.
Lind said that it's not about weight loss, but about internal transformation.
TL;DR:
Hot or not, just walk.
10. Rejection Therapy
What it's about:
Embracing your cringe
What it's not about:
Rejecting things
Making absurd requests like asking to use a store intercom, yoga on a busy sidewalk, approaching a stranger for a favour — these are all examples of rejection therapy.
Basically, embarrassing moves that are designed to ramp up your social anxiety. The goal is to break the fear of being rejected and to reduce feelings of sensitivity and social anxiety.
The takeaway is that getting rejected is rarely as bad as you imagine it to be, and even when it is, you always live to see another day.
TL;DR:
Rejection is not the end of the world
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Dr. Rachna K Singh, psychologist and founder, Mind & Wellness Clinic, says that these ideas are effective because they tap into cognitive reframing — a genuine therapeutic technique that helps people view situations in a more positive light. TL;DR: Don't sweat the petty things. 2. The Orange Peel Theory What it's about: Small gestures What it's not about: Peeling fruit There's an orange on the dining table. You ask your partner to peel it for you. Their response — a simple 'Of course, love' or a 'Why don't you do it yourself?' — is the essence of the 'orange peel theory'. The viral trend — with millions of views on videos of men (yes, it's mostly men put to the test) either peeling or not peeling — isn't about the fruit, but rather a person's readiness to do a mundane task. 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