How to Boost Happy Chemicals in Your Brain Starting Now Naturally

While there are definitely conditions that you can’t reverse-engineer your way out of by sheer will and habit alone, there are small steps you can take to promote your body’s production of feel-good hormones.

These include dopamine, serotonin, oxytocin, estrogen, progesterone and endorphins. Here is what each is and how they impact you, as well as how you can boost these happy chemicals naturally.

DISCLAIMER: This advice is not intended as a substitute for the advice of a qualified healthcare practitioner. Always seek medical advice that is specific to you and your situation.

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Dopamine

Dopamine is a neurotransmitter (acting as a chemical messenger) as well as a hormone that gets triggered during pleasurable sensations. It plays a role in memory, as well as in our higher order thinking, such as planning, among other functions such as addiction.

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Serotonin

Like dopamine, serotonin is also a neurotransmitter and a hormone. Its role is to help regulate mood, as well as sleep, appetite, digestion and learning.

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Oxytocin

An important component to forging human bonds, including with our partners and babies (it facilitates labour and is released during breastfeeding), there’s a reason this one is called the “love hormone.” It plays a role in our ability to feel for others (empathy) and to promote trust.

Woman sitting by a tree, looking up and smiling

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Estrogen and Progesterone

Estrogen boosts serotonin as well as the number of serotonin receptors. Progesterone – the counterweight to estrogen – plays a role in our mood with some anti-depressant qualities, sleep, libido and more. Ideally, these two are in balance. Low progesterone levels on the other hand are linked to anxiety, irritability and anger.

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Endorphins

Endorphins are also linked to your brain’s reward system. They act as natural pain relievers that your body produces when you are stressed or experiencing discomfort.

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Seek the sun

There is a reason Seasonal Affective Disorder (SAD) is a thing. Spending time outside in nature in general tends to lift our mood. When the sun’s out – even better, as those rays help boost serotonin. Bonus: The sun triggers a release of melatonin, which helps you sleep better at night.

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Make contact with others

Skin on skin contact such as during sex, kissing or snuggling is a great way to release your endorphins as well as your oxytocin. And if that’s not an option for you, fret not; hugging too helps release your feel-good hormones.

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Cuddle a pet

Those who know, know...Pets not only enrich our lives and help us get our best sleep on, but they also bring health benefits too. Service animals help calm anxiety, ease depression but even playing with your doggo or petting your cat can help your release dopamine, oxytocin and endorphins.

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Break a sweat

If you have an active lifestyle and are prone to working out, you may notice that you get a little crabby when you break your workout streak. There’s a reason for that; exercise helps raise your endorphin levels, boosting your mood as well as health.

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Laugh (or smile)

Laughing or smiling, even when you don’t feel like it, can naturally prime your system to release happy chemicals (you’re sort of working backwards here). But for an even deeper connection, try focusing on (or journaling) some of your favourite happy memories.

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Prioritize sleep

Burnout as well as stress not only impact your sex life, they can also depress your mood. Sleep on the other hand acts as a reset, and helps improve your neurological function and memory.

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Meditate

Meditation not only helps you improve your focus and concentration, it can also help with stress and anxiety. Meditation has been linked to upping your dopamine load and trigger endorphin release.

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Slow your breath

As with meditation, slowing your breath can naturally prompt your nervous system to slow down. When anxious, we naturally revert to short, shallow breaths. But actively controlling our breath slows our heart rate, helping calm us down.

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Take in some tunes (or make music)

Music is linked to dopamine and serotonin production as well as to your endorphins. Listening as well as making music will do the trick, but do be mindful of what genre of music you’re taking in (focus on calming instrumental or upbeat music).

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Cook a delicious meal

Emotional eating is a thing most of us are familiar with. When channeled in the right way, not only can it be a restorative (and healthy) way to self-soothe, it can also boost your happy chemicals (dopamine and endorphins to start). If you make your meal with a partner or friend, you add oxytocin (the bonding chemical) too!