How to Boost Happiness
4 Naturally Producing Chemicals that Support Feeling Good:
While there is no “miracle cure” for severe depression, there are some habits we can incorporate into our daily life to increase the chemicals in our brains which are known to promote feeling good.
Oxytocin
Oxytocin is the “love hormone”. Oxytocin is released during childbirth and is considered a key component in bonding. It is associated with positive mood and decreased stress.
1. Hug: It’s not surprising that given the nickname “love hormone” hugging is a reliable way to boost oxytocin levels and reduce stress.
2. Go Outside: Vitamin D activates oxytocin. Vitamin D is absorbed through your skin when exposed to sunlight.
3. Eat Citrus (or other foods high in Vitamin C): Vitamin C helps with oxytocin production and synthesis. Some other foods with high levels of Vitamin C are bell peppers, strawberries, tomatoes, and broccoli. Yum!
4. Pet your Dog: Research shows that just 5 minutes of petting an animal has a positive effect on oxytocin levels for both you and your pet. (Win! Win!)
5. Put Down Your Phone: Oxytocin is amplified when connecting with other humans through eye contact and focused conversation, so when you have an opportunity to exchange energy with a real life person, save your scrolling for later.
Serotonin
Serotonin is “the happy chemical”. When we are feeling happy, we have serotonin to thank because this neurotransmitter boosts our mood.
1. Gratitude Journal: Practicing being thankful for our everyday experiences, rather than focusing on negative things going on, enhances the release of mood neurotransmitters like serotonin. When we are focused on positivity, our brains are cued to make more serotonin in response.
2. Go into the Woods: Researchers believe that interacting with nature and being in the presence of trees helps boost serotonin levels, which leaves (you see what I did there?) us happier and less stressed.
3. Meditate: This one is a little bit backwards but hear me out. Chronic stress corelates with low serotonin levels. Meditation is linked with stress reduction, so by keeping your stress levels under control through mindfulness, you are actually maintaining and possibly increasing serotonin levels.
4.Tell Yourself You Love Yourself: Positive affirmations not only increase feelings of hopefulness and self-esteem, they produce a surge of mood boosting neurotransmitters, including serotonin.
5. Talk To Me: Meeting with a therapist can actually change your brain chemistry in a number of ways because we’re creating new neuropathways every time you have a revelation or learn something new. Not only do you get the immediate reward of increased serotonin, but the internalized process and cognitive restructuring is a long lasting benefit.
Endorphins
Endorphins are “the pain reliever”. When you stub your toe endorphins are released to ease the pain. But endorphins are also known for stimulating feelings of pleasure, thus presenting as a major element to balanced well-being.
1. Watch a Funny Movie: Laughter releases endorphins and decreases stress hormones. Did you know the average child laughs 300 times per day? So, harness your inner child and bust out those belly laughs and knee slaps. (But even if the movie you’re watching only gets half a rotten tomato, research shows that even faking laughter can increase endorphin levels… so fake it ‘till you make it!)
2. Have Some Chili: …or any spicy food. Our brains perceive heat in spicy foods as pain, which causes endorphins to stream through our systems.
3. Buy a Stranger a Coffee: Helping others is an altruistic way to increase endorphins so by being kind and doing for others, you are also helping yourself. (another Win! Win!)
4. Play: Using your imagination and being creative is another way to trigger the release of endorphins and reduce stress. Play isn’t just for kids!
5. Light a Scented Candle: Science supports aromatherapy’s soothing attributes and endorphin releasing qualities. Just make sure you are using a reputable brand that offers high-quality candles, since synthetic and inorganic oils may cause adverse reactions.
Dopamine
Dopamine is “the reward giver”. When you accomplish something you set out to do, it is Dopamine that gives you that gold star feeling of success. Dopamine is associated with productivity, concentration, and motivation.
1. Exercise: Exercise increases Dopamine by promoting new receptors. Ever hear of “runner’s high”? Dopamine is responsible (along with endorphins and other neurotransmitters). But you don’t have to run a marathon to get the Dopamine benefit. Yoga, Walking, and even good ‘ol fashioned roller skating will do the job.
2. Jam Out: Listening to music can make us feel deeply, and sometimes even cause a physical effect like goose bumps. This physiological response is linked to a dopamine boost.
3. Sleep: Research shows that even one night of sleep deficiency results in the suppression of dopamine receptors. Good sleep hygiene can help you get the recommended 7 hours of restorative sleep each night.
4. Work Towards Goals: Each time we accomplish a goal we are rewarded with a release of dopamine. By breaking down our major goals with small attainable goals, we are rewarded frequently on the way to success, which encourages us to keep going.
5. Throw Out That Processed Junk Food: When you eat processed foods your body actually increases in dopamine (sugar high), but then quickly you feel a hard crash and then crave more junk food. This happens because the dopamine encourages repeating the thing that caused the surge. The problem is that with repeated and chronic dopamine uptake, our brains become overwhelmed and create more dopamine receptors. This means that now we need even more junk food to feel that same “high”, and it becomes a vicious, and very unhealthy, cycle.