I’m not the first person that is going to tell you WHAT to do to be happier, eat healthy, move your body, drink enough water etc yet many of us don’t know HOW we feel happier.
How we come to feel sensations of happiness and joy is through BRAIN CHEMICALS! There are four primary chemicals that can drive the positive emotions you feel throughout the day: Dopamine, Oxytocin, Serotonin, and Endorphins. I like to refer to them as D.O.S.E.
By understanding how these chemicals work, we can start to use our innate inbuilt system to promote our own happiness. Let’s take a dive into the four main happiness hormones and how you can boost them naturally.
Dopamine (Pronounced: doh-puh-meen)
Dopamine is often called the “feel-good” hormone because it’s associated with the brain’s reward system. It’s released when we achieve something, creating a feeling of pleasure and satisfaction.
Some ways in which you can boost Dopamine production:
🎉 Celebrate all your wins, big, small and everything in between.
🏆 Set yourself some daily goals, start with small actionable steps.
🛤️ Engage in activities and hobbies you love, it could be with others or by yourself
Oxytocin (Pronounced: ok-si-toh-suh n)
Oxytocin is known as the “love hormone” because it’s released during bonding activities. It’s crucial for building trust and emotional connections with others.
Oxytocin boosts our immune systems, makes us better problem solvers and makes us more resistant to the addictive qualities of dopamine. Unlike dopamine, which is largely responsible for instant gratification, oxytocin gives us lasting feelings of calm and safety.
Simon Sinek’s book Leaders Eat Last
Some ways in which you can boost Oxytocin production:
🫂 Hug someone you love or pet a animal or even a self massage.
Studies have shown that a 20-second hug can significantly boost oxytocin levels
👫 Spend quality time with friends and family. Engaging in meaningful conversations can foster a sense of connection.
💝 Help someone as an act of kindness
Serotonin (Pronounced: ser-uh-toh-nin)
Serotonin is crucial for mood regulation and overall happiness. It helps to maintain a sense of calm and balance, and low levels are often linked to depression.
Some ways in which you can boost Serotonin production:
🌤️ Spend some time in natural sunlight daily. Exposure to sunlight can increase serotonin production by up to 20%.
🚶 Move your body daily even if it’s a walk, it can significantly increase serotonin levels and improve mood.
🥗 Eat foods rich in tryptophan, such as eggs, cheese, turkey, nuts, and salmon. Tryptophan is a precursor to serotonin.
Endorphins (Pronounced: en-dawr-fins)
Endorphins are the body’s natural painkillers. They are released in response to stress or discomfort, helping to alleviate pain and enhance pleasure.
🏃 Any physical activity that will allow you to exert physical energy, often referred to as the “runner’s high.”
🤣 Belly laugh by watching comedy or spend time with people who make you laugh. Laughing for just 10 minutes can increase endorphin levels by up to 15%.
🌶️ Eat spicy foods, it can trigger endorphin release, giving you a little happiness boost.
Each of these chemicals plays a huge part in the way our bodies function: physically, mentally, and emotionally. I’ve only just introduced you to them, your job now is to learn more about how you want to boost your production by doing the things you love and you’ll be happier for it. How good is that?!
And as my act of kindness I’m gifting you a downloadable D.O.S.E cheat sheet you can get HERE.
Remember, happiness is not just a state of mind—it’s a science, and you have the power to influence it!