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 hormones and provide simple hacks you can take if you feel stressed, anxious, or depressed.
The Four Happiness Hormones
Four brain chemicals rule our emotions – Dopamine, Oxytocin, Serotonin, and Endorphin. These chemicals, or hormones, are often called by their acronym, the DOSE chemicals. They naturally form in our brains as part of our daily lives without us ever thinking about them. However, there are actions we can take intentionally (also known as “hacks”) to boost them in ways that will benefit us.
Dopamine
Often called “The Reward Hormone,” dopamine enables motivation, learning, and pleasure. It is crucial for focus, concentration, and even sleep. It is released when your brain accomplishes a goal, no matter how small. The more goals you achieve regularly, the stronger the neural pathways in your brain become.
Therefore, by regularly accomplishing the goals you set, the release of dopamine becomes stronger. The key is to set very small, achievable goals for yourself every day and accomplish them to experience regular dopamine boosts.
Oxytocin
Nicknamed “the love hormone,” oxytocin increases empathy and builds trust. It motivates you to develop and sustain relationships.
This hormone performs a variety of functions in the body, including social behavior, reproduction, and brain function. Oxytocin plays a role in remembering and forming social connections and developing long-term emotional bonds. It can also build trust, understand social cues, and recognize others’ emotions.
Serotonin
Serotonin is involved in controlling your mood, and experts believe that low serotonin levels in the brain play a part in depression.
You can increase your serotonin levels simply by being outside in bright daylight. So, it makes sense that getting enough daylight, whether the natural way or through light therapy, is a standard treatment for seasonal depression.
Your gut forms around 90% of your body’s serotonin. You’ll have a lot of serotonin if you have good gut health. You may have noticed that you get angrier when you get hungry (aka “hangry”). This is due to your serotonin levels!
Endorphins
Meet endorphins, hormones your body releases if it feels pain or stress. They’ve been called your body’s natural painkillers since they provide a brief high to mask physical pain. Endorphins also regulate the fight-or-flight instinct.
They’re released during pleasurable activities such as massage, exercise, and eating, too. Endorphins help reduce stress, relieve pain, and improve your overall sense of well-being.
How to Hack Into Your Brain’s Happiness Chemicals
If you’re feeling anxious, depressed, or in the middle of a crisis, you’ll find these tips on happiness chemicals and how to hack them very helpful! Here are simple activities that you can do right now to begin a more positive path:
Get outside
Being outside on a bright, sunny day boosts serotonin production in your brain (aka “The Mood Stabilizer”). So try to get outside during your lunch break, take a break and step outside to soak in the sun, or go for a walk on a sunny day. You only need 10 to 15 minutes of sunlight daily to increase serotonin and vitamin D.
Create a to-do list
Make both a daily to-do list and one with your long-term goals. You’ll increase dopamine levels every time you check off a task or goal!
Hug your family
Embracing in a long hug releases oxytocin, known as the bonding hormone. Hugging can calm down your amygdala, the fear alarm. Plus, it just makes you feel warm and fuzzy!
Other forms of physical touch also work, including getting a massage, socializing, acupuncture, making eye contact, and even just shaking someone’s hand.
Smile
It’s such a simple thing to do, and I’ve found it really does improve my mood. You can feel happier if you smile! Although most people believe we smile when we feel happy, it works the other way, too.
Your face doesn’t just display emotion; it creates it too. Your face plays a part in your emotional process.
Meditate
Studies have shown that regular meditation increases dopamine by 65%. If you’re not big on meditation, start out the simple way with a guided meditation app on your phone.
Get creative
If you create something, such as writing, music, or art, you’re also creating dopamine.
Laugh
We’ve all heard the old saying, “Laughter is the best medicine.” Laughing makes us happier for the same reasons smiling does. Sure, you may feel foolish, but letting out a giggle or thinking of something funny to make you laugh can make you feel happier. Before you know it, your staged laughter will lead to the real thing!
Listen to music
Listening to music has a calming effect on the brain. And if you choose tracks with a slow tempo, it’s been shown to increase oxytocin.
Spend time with your pets
Taking your dog for a walk or petting your cat can increase the levels of oxytocin, endorphins, and dopamine in your brain. Studies have even shown that having a pet can decrease depression and encourage healthy habits.
Seek healthy foods
Foods that are rich in L-Tyrosine will naturally increase your dopamine levels. Examples of L-Tyrosine-rich foods include watermelon, peanuts, avocados, fish, eggs, cheese, bananas, and pumpkin seeds.
Make time for exercise
Exercise has so many health benefits. It can have a positive influence on 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.” Regular exercise can also increase your serotonin and dopamine levels, so it’s a great option to boost your brain’s happy chemicals.
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!
Regularly staying positive begins in your brain with simple changes in behaviors and thoughts. Small steps such as these can nudge (or keep) your brain into a more optimistic cycle so you can begin improving your life immediately.
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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