We all like to feel happy, right?
Every one of us has our own unique happiness levels, and the same “happy chemicals” that boost the moods of others can help you feel happier, more energized, and less stressed.
Your brain is filled with chemicals, but how do you make sure you get the happy chemicals you need to feel better? You have to be aware of the chemical imbalance in your brain. Then, you have to take steps to release those happy chemicals back into your brain so that you can feel happier.
Let’s take a look at four happy chemicals in your brain and what you can do to increase them…
The 4 Happy Chemicals In Our Brain
Here are the four happy chemicals in the brain, what each does for you, and how to release them.
Dopamine
What Dopamine Does
Dopamine is a neurotransmitter that plays an important role in the brain, especially in the reward system. The brain uses dopamine to regulate motivation and pleasure. Dopamine is also involved in the regulation of sleep, wakefulness, movement, and memory.
Dopamine is responsible for the feeling of reward when one experiences something pleasurable. You can look at dopamine as the “reward chemical.”
How To Release Dopamine
The brain releases dopamine during or after activities that give us feelings of reward. These include things like:
- Eating a delicious meal, especially a meal that includes tyrosine, like fish, meat, beans, dairy, seeds, nuts, etc.
- Completing a task
- Reaching a goal
- Any other type of self-care activity
Endorphin
What Endorphin Does
Endorphins are the natural opioid compounds in your brain that make you feel happy, energetic, and euphoric. Endorphins help to relieve pain, reduce stress, reduce inflammation, help you feel less anxious, boost your mood, and even boost self-esteem.
As you can see, increasing your endorphin levels is a great way to support your overall well-being.
How To Release Endorphins
The brain releases endorphins after any of these pleasurable activities:
- Exercising
- Having sex
- Eating dark chocolate
- Listening to music
- Watching a movie
- Laughing about something
Oxytocin
What Oxytocin Does
Oxytocin is a hormone that has been called the “love hormone.” It is released when we feel connected to someone and also during childbirth. It is a powerful hormone that has many effects on us, both mentally and physically. Oxytocin has been shown to have many benefits on our relationships, such as trust and sexual arousal.
How To Release Oxytocin
The brain releases oxytocin during and after any of the following:
- Socializing with other people
- Kind physical touch
- Caring for and petting animals
- Helping other people
Serotonin
What Serotonin Does
The fourth member of the happy chemicals in your brain is Serotonin.
Serotonin helps with many functions in the body, like mood regulation, memory, healthy digestion, sleep, bone health, blood clotting, and sexual function.
Low levels of serotonin have been linked to depression and anxiety. A class of drugs called SSRIs slow the body’s reuptake of serotonin, thereby raising serotonin levels and helping with depression and anxiety.
On the other hand, too high levels of serotonin can cause osteoporosis and decreased libido, thereby making it important to maintain healthy levels of serotonin.
How To Increase Serotonin
Other than taking SSRIs, you can increase your serotonin levels with the following:
- Sun exposure (get in the sun for 20 minutes a day)
- Mindfulness (keeping your mind engaged with the present moment)
- Meditation (if you haven’t done it before, try it!)
- Being in nature (like taking a walk on a trail)
- Eating foods like bananas, turkey, eggs, leafy greens (spinach, kale), beans, oily fish (salmon, tuna), and nuts and seeds.
Bringing It All Together
Each of the four brain chemicals that make you happy contributes to your happiness differently. Each of the four happy chemicals in your brain produces a different effect.
Would you like a single activity that triggers your brain to release all four of the happy chemicals? Here is one…
Take your dog, or a friend, for a 30-minute walk on a nature trail. During the walk, keep your mind focused on the trail and all that you see and hear.
This works well because:
- You’re doing exercise, which releases endorphins.
- You’re in nature and in the sun, which releases serotonin.
- You’re interacting with your dog or another person, which releases oxytocin.
- You’re caring for yourself and accomplishing a goal, which releases dopamine.
If you want to add something to this simple activity, meditate for 10-15 minutes before or after your walk.
If you do this regularly, you’ll release happy chemicals in your brain regularly. This will help you to feel a lot happier in your life.
If you would like to learn a lot more about the happy chemicals in your brain, get this excellent book by Dr. Loretta Graziano Breuning.
Disclaimer: I will earn a small amount if you buy the book. My recommendation is, however, sincere.