Here are simple solutions to increase happiness neurotransmitters in your brain
Savvy Psychologist is hosted by Dr. Monica Johnson. A transcript is available at Simplecast.
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With all the strife in the world, it can be difficult to find your slice of happiness. I don’t have the ability to fix the world's issues, but I can give you a few ideas of how to hack your brain to increase the amount of joy in your life. The great thing is you don’t have to worry about the impending recession that everyone keeps threatening because most of these things don’t require any money. Today, we’re going to discuss 4 neurotransmitters that are related to good times and how to hack them! Welcome back to Savvy Psychologist, I'm your host, Dr. Monica Johnson. Every week on this show, I'll help you face life's challenges with evidence-based approaches, a sympathetic ear and zero judgment.
Y’all know I love a good acronym and today’s is DOSE. I’m going to walk you through how to dose your brain with happiness hormones. DOSE stands for dopamine, oxytocin, serotonin, and endorphins.
Dopamine
The first neurotransmitter that we are going to talk about is Dopamine which is affectionately referred to as the reward chemical. It’s called this because it’s tied to your reward system. You know that “heck yeah” power-first feeling you get when you accomplish something? That’s dopamine for you. Dopamine enables motivation, learning, memory and pleasure. Whenever you achieve something dopamine is there to pat you on the back and give you a cookie for your successes. You do want to be careful with dopamine though because unfortunately like most things in life, you can have too much of a good thing. It’s okay to be a cookie lover, but we don’t want to go full cookie monster. While dopamine is great, it’s a fleeting emotion, and it’s important to keep it in context otherwise it can lead to bad habits. When we are overly reward-seeking, we engage in a lot of activities that lead to instant gratification. I tell my patients all the time that instant gratification rarely leads to long-term satisfaction. Dopamine has its place when you need a little boost though, but use it in moderation. There are several ways to get a dose of dopamine. You can complete a task, remember it’s the reward chemical. When I make a to-do list and check things off, that dopamine hit is intoxicating. Use that as motivation to get a few things done, not only will you increase your happiness, but you might organize your life a bit in the process. You might hate it, but guess what? Meditation will aid in increasing dopamine. Pull out your favorite app like headspace and get started. For times like these, I enjoy a gratitude meditation as it helps me to stay motivated and keep things in perspective. Your diet can also aid in producing dopamine. Look for foods with tyrosine which has been linked to dopamine release. This can be dairy products like yogurt, and proteins like chicken, turkey and fish.
Oxytocin
Oxytocin is also referred to as the love chemical. However, you don’t need to make a deal with the devil and get your hands on some love potion #9 or go out with that “you up?” dude who told you to smile more to get it. Oxytocin plays a key role in bonding. Did you know it plays a key role in childbirth and parental bonding? It helps you to develop empathy and trust with others. Levels of oxytocin often increase with physical affection. Oxytocin also increases our immune systems and makes us more resistant to the potential downsides of dopamine. Oxytocin, unlike dopamine, leads to long-lasting feelings of calm and safety. Humans are often described as social creatures and oxytocin is likely one of the main reasons why. Oxytocin is sometimes referred to as the cuddle or hug hormone as well and you will see why when I talk through some of the ways to increase it. You can hug a loved one or cuddle with your pets. Socializing with others also leads to more oxytocin. Get out of your COVID cave and start seeing your friends and going on dates, it will actually improve your mood. One of my favorite methods is getting a massage. This could cost money if you see a massage therapist, but you can also ask a lover or friend to hook you up.
Serotonin
Serotonin is the mood stabilizer. If you’re currently taking an SSRI for your mood, you know what it’s like to not have enough serotonin and the difference it can make. Serotonin also plays a role in our digestion and appetite. In fact, most serotonin is produced in your gut, so it may be why you get hangry when you’re hungry. Serotonin helps to regulate your moods and keep everything in balance. Similar to oxytocin it is also a social chemical. It is sometimes referred to as the “confidence chemical” because high levels of serotonin have been associated with less rejection sensitivity. Similar to other neurotransmitters, meditation and diet is helpful. As it relates to serotonin, tryptophan, probiotics and green tea can all help with serotonin production. Another thing that is helpful is exercise. It doesn’t have to be a triathlon, simply walking 20 minutes a day can make a huge difference. A favorite of mine that helps with the production of serotonin is laughter. I encourage you to talk to someone you find hilarious or watch something on Netflix that will give you a good chuckle, you won’t regret it.
Endorphins
The next happiness hormone is endorphins which are known as our own natural pain killers. These hormones are strongly associated with the fight or flight response. Endorphins do a great job of masking pain and discomfort. They allow us to push our bodies to new heights when we may otherwise give up. The brain secretes endorphins as a response to pain or stress, but also during exercise, eating or sex. Endorphins are the reason exercise is often suggested to help with stress and mood. I have a love-hate relationship with exercise, but I have a love-love relationship with endorphins. I can’t think of a time when endorphins didn’t lead to a reduction in overall pain or discomfort or if you aren’t under any undue stress led to the so-called “high” that some folks describe from exercise.
For those of you who are looking for natural ways to increase mood, these are simple solutions to hack your system and produce more happiness hormones. Which happiness hormone do you need more of in your life? Let me know on Instagram @kindmindpsych. You can also reach out to me via my email at psychologist@quickanddirtytips.com, or leave a voicemail at (929) 256-2191.