How to hack your happy hormones: A sample list

How to hack your happy hormones from a psychological, psychosomatic, and mental health point of view. The neurotransmitters of well-being are dopamine, oxytocin, serotonin, and endorphins.

Each hormone is generated in response to a particular activity and has specific bodily and mental functions. Here are some basic examples of my Preventive Mental Hygiene classes.

Dopamine: The reward molecule.
It influences motivation, reward, and pleasure. Dopamine is involved in addiction, motivation, and reinforcement learning. Balanced levels contribute to a sense of achievement and satisfaction.
Ways to increase dopamine:
• Sleep enough
• Listen to music and hobbies like dance or any art form
• Maintain a healthy diet
• Exercise more
• Meditate
• Try something new
• Do something creative
• Achieve a goal

Oxytocin: The bonding hormone.
It facilitates social bonds, trust, and maternal behaviors. Oxytocin is crucial for building social connections, trust, and emotional intimacy. It plays a role in forming solid relationships and mother-child bonds.
Ways to increase oxytocin:
• Hug someone you love
• Cuddling or any form of physical intimacy
• Do something nice for someone
• Spend quality time with friends
• Show affection
• Play with children or pets
• Pay someone a compliment
• Holding hands
• Watch a sunrise or sunset
• Practice kindness and tolerance.

Serotonin: The mood stabilizer.
It regulates mood, sleep, and appetite. Low serotonin levels are associated with mood disorders such as depression. Adequate levels contribute to a feeling of well-being and happiness.
Ways to increase serotonin:
• Walk through nature, land, or sea.
• Enjoy the sun
• Try yoga and meditation
• Swimming
• Exercise daydreaming moderately.
• Eat a healthy meal

Endorphins: Natural pain relievers.
It acts as a natural pain reliever and stress reducer. It is released during exercise, laughter, and other pleasurable activities. Endorphins contribute to a feeling of euphoria and relieve pain.
Ways to increase endorphins:
• Run or walk
• Practice any sports, gym, or physical activity
• Laughter
• Watch a movie or entertainment show
• Essential oils
• Dark chocolate

It can be seen that hormones play a crucial role in our emotional well-being. So many day-to-day activities are proven to naturally boost the production of one, some, or all of the above “feel-good” hormones.

© 2024 Miguel Ángel Escotet. It can be reproduced, citing the source and the author.