Have you ever wondered what makes you feel happy, calm or motivated?
Your brain’s ‘happy chemicals’ play a vital role in shaping your emotions and overall wellbeing.
What are the happy brain chemicals?
The happy brain chemicals are neurotransmitters and hormones that promote feelings of happiness, wellbeing and satisfaction.
Here are the main ones:
Dopamine
Known as the ‘reward’ chemical, dopamine is released when you achieve a goal or experience something pleasurable. It’s therefore associated with motivation, focus and reinforcement of positive behaviours.
Serotonin
Often called the ‘mood stabiliser’, serotonin helps regulate mood, sleep and appetite. Lower levels of this chemical messenger are linked to depression and anxiety.
Oxytocin
Oxytocin is released during physical touch, hugging or acts of kindness. It’s thus known as the ‘love hormone’, and it’s crucial in strengthening social connections and feelings of love and belonging.
Endorphins
Endorphins are the body’s natural painkillers – they reduce pain, help to alleviate stress and promote feelings of euphoria. They are released during exercise, laughter or even eating spicy foods.
What are some natural ways to boost these mood-boosting chemicals?
The good news is that you don’t need expensive treatments or complex routines to give these mood-boosting chemicals a natural lift.
From the benefits of a simple hug to the joy of ticking off a to-do list, here’s how to unlock the full potential of your brain’s happiness toolkit.
Exercise regularly
Helps to boost: Dopamine, serotonin, endorphins
No matter how much you’ve got going on in your life, exercise should always be a priority. Find something that suits your interests and your schedule.
Spend time in the sunlight
Helps to boost: Serotonin
Your brain will thank you for stepping outside. Spend 15–20 minutes outdoors in the morning, eat lunch outside or do an outdoor workout to soak up natural light.
Set and achieve small goals
Helps to boost: Dopamine
Ticking off a to-do list can boost dopamine. Write your list, break tasks into manageable steps, and celebrate each accomplishment.
Share physical touch with loved ones
Helps to boost: Oxytocin
Don’t be afraid of a little PDA! Hug a loved one, hold hands with your partner or cuddle with a pet.
Eat foods rich in tyrosine
Helps to boost: Dopamine
Tyrosine is found in most high-protein foods. Snack on almonds, enjoy a banana as part of your breakfast or include eggs in your lunch or dinner.
Practice gratitude
Helps to boost: Serotonin, dopamine
Write down three things you’re grateful for each day or thank someone who has helped you recently.
Laugh often
Helps to boost: Endorphins
Make time to seek out laughter. Watch a stand-up special, share funny memes with friends or recall amusing stories that make you laugh.
Listen to your favourite music
Helps to boost: Dopamine
Create a playlist of songs you love and listen while exercising, commuting or relaxing at home. Sing them to yourself for an extra boost of happiness.
Meditate or practise mindfulness
Helps to boost: Serotonin
Spend 5–10 minutes focusing on your breath, use guided meditation apps or practice mindfulness during everyday tasks like eating, drinking your coffee or walking.
Do acts of kindness for others
Helps to boost: Oxytocin, dopamine
Compliment a colleague, volunteer at a local charity or surprise a friend with a thoughtful gesture.
Enjoy spicy foods or dark chocolate
Helps to boost: Endorphins
Add chilli flakes to your meal, enjoy a piece of dark chocolate after dinner or try spicy snacks.
Spend quality time with friends and family
Helps to boost: Oxytocin, serotonin
There are many benefits to socialising. Plan a family dinner, schedule a coffee date with a friend or play a board game with loved ones.
