Make Your Body Produce More "Happy" Hormones. Here's How to Do It Naturally
From
rising gas prices and surging inflation to the general day-to-day
worries of balancing work and life, there's a lot going on in the world
that can contribute to high levels of stress and anxiety. But there are
also many rituals that bring me happiness: that first sip of coffee in
the morning, cuddles with my kitten, journaling each day on my patio and
getting some exercise. Now more than ever, I'm leaning into these small
practices that make a difference in my day.
While a cup of
coffee won't change whether you feel truly fulfilled, in uncertain
times, there's value in boosting your mood when you can.
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There
are four main hormones (a type of chemical your body makes) that
trigger feelings of happiness, and each chemical is connected to
specific events or rewards. Understanding these chemicals and how they
work can help you figure out even small ways to feel better amid such a
stressful time.
To explain exactly how these "happiness"
chemicals work, I spoke to Loretta Breuning, founder of the Inner Mammal
Institute and author of Habits of a Happy Brain.
Happy chemicals: The secret to a happy brain
Almost
everything that makes you feel "happy" is linked to one of the four
happiness hormones: dopamine, serotonin, endorphin and oxytocin. Here
are some ways you can boost them naturally.
Dopamine
The
hormone dopamine is associated with motivation and reward. It's why you
feel gumption when you set an exciting or important goal, and why it
feels good to reach that goal. On the flip side, if you have low
dopamine (which experts say can occur with depression), it can explain
feelings of low motivation or loss of interest in something you used to
enjoy.
"Approaching a reward triggers dopamine. When a lion
approaches a gazelle, her dopamine surges and the energy she needs for
the hunt is released. Your ancestors released dopamine when they found a
water hole," Breuning says. "The expectation of a reward triggers a
good feeling in the mammal brain, and releases the energy you need to
reach the reward."
How to boost dopamine:
There are some
not-so-healthy habits that increase dopamine like drinking caffeine,
eating sugar or taking certain recreational drugs. But you can find ways
to kick this hormone up without turning to potentially unhealthy or
addictive substances.
"Embrace a new goal and take small steps
toward it every day. Your brain will reward you with dopamine each time
you take a step. The repetition will build a new dopamine pathway until
it's big enough to compete with the dopamine habit that you're better
off without," Breuning says.
More on the science of happiness
Why Science Says the Pursuit of Happiness Has a Dark Side
How to Be Happy, According to Science
You
may already have goals set around your career, work or how much money
you'd like to make. But don't forget personal goals. Committing to a
rewarding hobby or sport can be just as gratifying as professional
goals. Don't just set a few big goals that will take longer to complete
-- also adopt shorter-term goals so you stay motivated.
"Set a
short-run, long-run, and middle-term goal so you will always be
approaching one when another is blocked. Focus on things you have
control over and don't wait for others to set your goals for you,"
Breuning says.
Serotonin
Serotonin is a neurotransmitter that plays a role in mood, but it also helps regulate other functions in your body like digestion, sleep and bone health. When it comes to happiness and how you feel every day, serotonin is important for reducing depression and regulating anxiety.
How to boost serotonin:
"Confidence
triggers serotonin. Monkeys try to one-up each other because it
stimulates their serotonin. People often do the same," Breuning says.
You've probably never thought about confidence on a neurochemical level,
but according to Breuning, if you don't prioritize confidence, your
serotonin levels could take a hit.
If you are trapped in a cycle
of low self-esteem or have had others undermine your confidence, it can
be hard to build it back up. It may sound strange, but don't ignore
your need for respect and status.
"You can develop your belief
in your own worth. If you focus on your losses you will depress your
serotonin, even if you're a rock star or a CEO. You can build the habit
of focusing on your wins. Your serotonin will suffer if you don't,"
Breuning says.
Besides focusing on what you've achieved in life,
you can also build confidence in other ways. One way to do this is by
working out or adopting a new exercise routine, which helps bolster your
confidence when you stick to it over time. Something else you can try
is finding ways to get out of your comfort zone each day. Every day that
you challenge yourself to adapt to something new, even if it feels
uncomfortable at first, you build more confidence.
Oxytocin
Oxytocin
is sometimes called the "love" hormone and is associated with how
people bond and trust each other. Certain activities like kissing,
hugging and having sex can trigger the release of oxytocin in the brain.
It explains why you feel happy when you pet or cuddle with your
pets. It's important in childbirth since oxytocin helps the mother's
uterus contract to deliver the baby, and oxytocin plays a role in
breastfeeding too. It also helps parents bond with a baby after birth.
How to boost oxytocin:
You
can boost oxytocin by being physically intimate with others. But
besides the physical aspect, it's important to know that there's an
emotional connection to how oxytocin is released.
Take a small step toward someone each day.
"Social
trust is what triggers oxytocin. If you hug someone you don't trust, it
doesn't feel good. Trust comes first. You can build social trust by
taking small positive steps toward people," Breuning says.
You
can reach out to a friend or contact you'd like to get to know better.
Send someone a thank you note or a card just to tell them you're
thinking about them. "Take a small step toward someone each day, and
they may reciprocate months later, but if you keep doing it you will
build trust networks," Breuning says.
Endorphins
Endorphins
are notoriously linked with exercise: It's the phenomenon that explains
the runner's high or post-workout endorphin "rush." They function as
"natural painkillers" that help minimize pain and maximize pleasure.
This chemical experience can explain why a runner may be able to push
through a race with an injury that they don't notice until it's over."In the state of nature, it helps an injured animal escape from a predator. It helped our ancestors run for help when injured. Endorphins evolved for survival, not for partying. If you were high on endorphins all the time, you would touch hot stoves and walk on broken legs," Breuning explains
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