What are the “happiness chemicals,” and is there anything you can do to naturally increase them? Dopamine, oxytocin, serotonin, and endorphins are often called the brain’s “feel-good” chemicals because they play important roles in motivation, mood, social connection, pleasure, and the way we respond to stress.
Recently, I came across this image on Reddit, about how to hack your brain’s “happiness chemicals.” It’s such great advice for these trying times! I love this, and it made me realize that I am happiest when I do at least one thing in each box daily.
Finding happiness in what seems like ordinary, insignificant, everyday things is possible. The activities mentioned in this image will boost your brain with feel-good chemicals and keep them going. I’ve found that, typically, all it takes is a slight attitude adjustment to keep my brain feeling good.
What works for me may not do anything for you, but there are many little things you can try today. Here, I’ll briefly explain the four happiness chemicals and provide simple hacks you can take if you feel stressed, anxious, or depressed.
The Four Happiness Chemicals
Four brain chemicals are often associated with feelings of happiness, pleasure, connection, and well-being – dopamine, oxytocin, serotonin, and endorphins. These chemicals are sometimes referred to as the “happiness chemicals” or “feel-good chemicals.” You may also hear them called the DOSE chemicals.
Although each of these chemicals has different jobs in the brain and body, they can all play a role in how we experience pleasure, motivation, connection, mood, or relief from stress and pain. They naturally work as part of many of our body’s everyday processes. There are also healthy habits and activities we can practice that may support these feel-good chemicals and contribute to our overall sense of well-being.
Dopamine
Often called “The Reward Hormone,” dopamine is a neurotransmitter involved in motivation, learning, pleasure, movement, and your brain’s reward system. It can be released when your brain recognizes that you’ve accomplished something, even something small.
That’s one reason setting small, achievable goals can be one of the simple ways to boost your mood. Checking something off your list can give you a sense of accomplishment and encourage you to keep going. Rather than trying to maximize dopamine, think of these small victories as healthy happiness habits that can support your brain’s natural reward system.
Ways to support it
Small achievable goals, learning something new, completing tasks, exercise.
Oxytocin
Nicknamed “the love hormone,” oxytocin is involved in social bonding, trust, and relationships. It performs a variety of functions in the body, including roles in reproduction and social behavior. It also plays a part in forming and maintaining emotional connections with other people.
Because of its connection with social bonding, spending meaningful time with people you care about can be one of the ways to support your brain and these feel-good chemicals. A hug, a conversation, or simply spending time together may help you feel more connected and supported.
Ways to support it
Hugs, spending time with people you trust, positive social interactions, caring for pets.
Serotonin
Serotonin is a neurotransmitter that plays an important role in regulating mood, sleep, appetite, and other functions throughout the body. Researchers have also found connections between serotonin activity and depression and other mood disorders.
Getting outside during daylight hours is one simple way to support your overall well-being and maintain a healthy sleep-wake rhythm. Daylight is also important in the body’s regulation of serotonin and circadian rhythms. If you struggle with the winter blues or seasonal affective disorder (SAD), you may also want to learn more about how light therapy can help your mood.
Your body also produces serotonin in your digestive system. In fact, most of the body’s serotonin is found in the gut, where it performs important functions related to digestion. This is one reason researchers continue to study the connection between gut health, the nervous system, and mood.
Ways to support it
Daylight, exercise, sleep, healthy eating, enjoyable activities.
Endorphins
Meet endorphins, chemicals your body releases in response to pain and stress. They act as natural pain-relieving chemicals and can also contribute to feelings of well-being. Endorphins may be released during exercise and other pleasurable activities, which may help explain why some people experience a temporary boost in mood after exercising, laughing, or getting a massage.
Ways to support it
Exercise, laughter, dancing, music, and other enjoyable activities.
Can You Really “Boost” Your Happiness Chemicals?
It’s tempting to think of happiness as a simple chemical equation: do something → release a chemical → feel happy. But the brain doesn’t work quite that simply. Dopamine, serotonin, oxytocin, and endorphins all have multiple roles, and your mood is influenced by many biological, psychological, and environmental factors.
So rather than trying to “maximize” one particular chemical, think of these ideas as small, healthy habits that can support your overall well-being.
How to Hack Into Your Brain’s Happiness Chemicals
If you’re feeling stressed, anxious, or simply in need of a mood boost, these healthy happiness habits give you some simple ways to support your brain. These simple habits can support your overall well-being, but they aren’t a substitute for professional mental health care. If you’re experiencing persistent depression, anxiety, or thoughts of harming yourself, talk with a qualified health professional.
These habits aren’t magic fixes, and you don’t have to do every one of them. Instead, try a few activities that fit naturally into your day and notice which ones help you feel more positive, connected, or energized.
Get Outside for Natural Light
Being outside during daylight hours can be a simple way to support your brain and your overall well-being. Try taking your lunch break outdoors, stepping outside for a few minutes during the day, or going for a walk when there’s daylight.
Natural light is also important for your body’s circadian rhythm, your internal 24-hour clock that helps regulate sleep and other daily processes. If you experience significant changes in your mood during the fall and winter, talk with your healthcare provider. Seasonal affective disorder (SAD) is a type of depression, and treatments can include light therapy, psychotherapy, medication, and vitamin D, depending on the individual.
If you’d like to learn more, check out my article on light therapy and how it may help with the winter blues.
Create a to-do list
Make both a daily to-do list and one with your long-term goals. Checking off a task can give you a sense of accomplishment and engage your brain’s reward system.
Keep your goals small and realistic. Completing several manageable tasks may feel much better than creating an overwhelming list that leaves you discouraged. This is one of my favorite ways to support my brain with a simple, healthy happiness habit.
Hug Your Family
Embracing someone you love can be a comforting way to connect with them. Physical touch and positive social interactions are associated with oxytocin and other brain and body responses involved in bonding and well-being.
Other forms of positive connection can also be meaningful, including spending time together, making eye contact, sharing a conversation, or simply holding someone’s hand.
Smile More
It’s such a simple thing to do, and I’ve found it really does improve my mood. Smiling doesn’t magically make every problem disappear, but intentionally smiling or engaging in something that makes you smile can be a small way to shift your attention and support a more positive mood.
Your facial expressions and emotions can influence one another, although happiness is much more complicated than simply putting a smile on your face.
Try Meditation
Meditation and mindfulness may be useful ways to support your brain, manage stress, and encourage a greater sense of well-being. If you’re not big on meditation, start out the simple way with a short guided meditation on your phone.
You don’t need to meditate for an hour to make it worthwhile. Even a few quiet minutes can give you an opportunity to slow down, breathe, and step away from the constant demands of the day.
Get Creative
If you create something, such as writing, music, or art, you may find that the activity gives you a sense of accomplishment and enjoyment. Creative activities can be another simple way to boost your mood and give your brain a break from everyday stress.
Laugh More
We’ve all heard the old saying, “Laughter is the best medicine.” While laughter isn’t a cure for illness, having a good laugh can be an enjoyable way to relieve tension and improve your mood. Watch a funny video, call a friend who always makes you laugh, or simply think about something that makes you smile.
You don’t have to force yourself to laugh. Look for little opportunities for fun and connection throughout your day. These small moments can become healthy happiness habits.
Listen to Music
Listening to music can influence your mood and may help you relax, energize yourself, or feel connected to a favorite memory. Choose music that fits what you need in the moment. A calming song might help you unwind, while an upbeat favorite might give you the motivation to get moving.
Spend Time With Your Pets
Taking your dog for a walk or petting your cat can be a wonderful way to spend time being active, connected, and present in the moment. Research has found associations between interacting with animals and positive effects on well-being, although the benefits can vary from person to person.
If you have a pet, enjoying that relationship can be one of the easiest ways to support your brain and add a little more joy to your day.
Eat Foods That Support Your Brain
What you eat can influence your overall health, including the nutrients your brain and body need to function properly. Rather than looking for one “magic” food that will instantly increase a happiness chemical, focus on eating a variety of nutritious foods as part of a balanced diet.
Foods containing protein provide amino acids that your body uses to make neurotransmitters, including dopamine and serotonin. Foods such as fish, eggs, dairy products, beans, nuts, seeds, fruits, vegetables, and whole grains can all be part of a healthy eating pattern.
Make Time for Exercise
Exercise has so many health benefits, and it can also be a powerful way to support your emotional well-being. I know that I feel instantly better after a cardio workout!
You might already know about the connection between exercise and endorphins if you’ve heard of a “runner’s high.” Exercise also affects several brain systems involved in mood, motivation, and stress, so it’s a great healthy happiness habit to add to your routine.
As a busy professional, I realize that making time for exercise can feel impossible some days. Look at your calendar: is there a time when you don’t regularly have other conflicts? For example, if you have a team meeting every Tuesday and Thursday morning and client dinners on Fridays, commit an hour on Monday and Wednesday night and Saturday afternoon to get active.
Put your workouts in your calendar as recurring events. That way, you’ll treat appointments to work out like you do work meetings. If it helps, you can even give yourself an incentive. A friend of mine puts $5 toward the shoes she’s been eyeing every time she goes to the gym!
Remember, you don’t have to run a marathon or spend an hour at the gym to benefit from movement. A walk around the block, stretching, dancing in your kitchen, or playing outside with your kids can all be simple ways to support your brain and your overall well-being.
Frequently Asked Questions About Happiness Chemicals
What are the four happiness chemicals?
The four chemicals most commonly called the “happiness chemicals” are dopamine, oxytocin, serotonin, and endorphins. Each has different roles in the brain and body. Dopamine is involved in motivation and reward, oxytocin plays a role in bonding and social connection, serotonin helps regulate mood and other bodily functions, and endorphins help the body respond to pain and stress.
“Happiness chemicals” is a popular, informal term rather than a medical classification. Your mood and emotions are influenced by many different brain systems, chemicals, experiences, and circumstances.
How can I naturally increase my happiness chemicals?
There isn’t one activity that works for everyone, and you don’t need to try to maximize any particular brain chemical. Instead, focus on healthy happiness habits that support your overall well-being. Getting regular exercise, spending time with people you love, getting outside during daylight, enjoying music, pursuing creative activities, laughing, getting enough sleep, and eating a balanced diet are all simple ways to support your brain.
How can I increase dopamine naturally?
Dopamine is involved in motivation, reward, learning, and movement. You can support your brain’s natural reward system by setting small, achievable goals, learning something new, exercising, and completing tasks that give you a sense of accomplishment.
Instead of thinking about how to get the biggest possible dopamine boost, focus on creating healthy routines that give you regular opportunities to learn, accomplish, and enjoy meaningful activities.
How can I increase serotonin naturally?
Serotonin has many functions throughout the body, including roles in mood, sleep, appetite, and digestion. Getting regular daylight, exercising, maintaining healthy sleep habits, and eating a nutritious diet can all support overall well-being.
If you’re experiencing significant or persistent changes in your mood, however, don’t try to treat the problem by focusing only on serotonin. Depression and other mental health conditions can have many contributing factors and may require professional treatment.
Does exercise increase happiness chemicals?
Exercise affects several brain and body systems involved in mood, stress, motivation, and well-being. Physical activity is also associated with the release of endorphins, which can help relieve pain and contribute to feelings of well-being.
You don’t have to become a serious athlete to make exercise part of your healthy happiness habits. Walking, gardening, dancing, swimming, playing with your children, or taking a bike ride can all help you become more active.
Does sunlight increase serotonin?
Daylight is connected with serotonin activity and the body’s circadian rhythm. Research into seasonal affective disorder has found that people with winter-pattern SAD may have reduced serotonin activity during periods of shorter daylight.
Getting outside during daylight can be a simple way to support your brain and your overall well-being. If you experience significant seasonal changes in your mood, talk with a healthcare professional rather than relying on sunlight alone.
Can food increase dopamine or serotonin?
Your body uses nutrients from food to make neurotransmitters, including dopamine and serotonin. However, it’s an oversimplification to say that eating one particular food will immediately “boost” one of these chemicals and make you happy.
A balanced eating pattern that includes a variety of protein-rich foods, fruits, vegetables, whole grains, nuts, seeds, and other nutritious foods can help provide your brain and body with the nutrients they need.
What is the difference between dopamine and serotonin?
Dopamine and serotonin are both neurotransmitters, but they have different functions. Dopamine is strongly involved in motivation, reward, learning, movement, and pleasure. Serotonin has important roles in mood, sleep, appetite, digestion, and other body functions.
It’s better to think of them as two parts of a much larger system rather than labeling dopamine as the “motivation chemical” and serotonin as the “happiness chemical.” Your brain uses many different chemicals and interconnected systems to regulate mood and behavior.
Can these happiness hacks treat depression?
Healthy habits such as exercise, spending time with loved ones, getting outside, and doing activities you enjoy can support your overall well-being. However, they aren’t a substitute for professional treatment for depression or another mental health condition.
If you have persistent sadness, loss of interest in activities you normally enjoy, changes in sleep or appetite, difficulty functioning, or other symptoms of depression, talk with a healthcare professional. Seasonal affective disorder is a form of depression that can be treated with approaches such as light therapy, psychotherapy, medication, or vitamin D, depending on the individual.
What’s the best way to boost my mood quickly?
There isn’t a single best mood booster for everyone. Try choosing one small activity that feels manageable right now: step outside, take a short walk, listen to a favorite song, call someone you care about, spend a few minutes with your pet, stretch, or do something creative.
The goal isn’t to force yourself to feel happy. Instead, think of these as simple ways to support your brain and give yourself a positive break during a difficult or stressful day
Regularly staying positive begins with many small choices in our thoughts, behaviors, relationships, and daily routines. These healthy happiness habits won’t solve every problem, but they can give you simple ways to boost your mood and support your brain as you move through everyday challenges.
Now it’s your turn–what are your tried-and-true happiness hacks? Please share with me in the comments!
Editor’s Note: Research and copywriting by Heidi Keefer. This article was originally published on January 9, 2021, and has since been updated.
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