Your Brain’s Starting 4: The Happy Chemical Quad
Have you ever wondered why hugging a baby, snuggling your pet, or laughing at a really funny video can make you feel so good? That warm, happy feeling isn’t accidental-it’s your brain doing what it does best! Your brain has a powerful reward system that depends on natural chemicals, neurotransmitters, to make you feel good, stay motivated, and overcome stress. These chemicals are dopamine, serotonin, oxytocin, and endorphins. They each have a different function, and the best part is that there are simple things you can do every day to help them work more efficiently.
Let’s start with dopamine, your brain’s “reward” chemical. Do you remember getting a gold star in elementary school for a job well done? You get a hit of dopamine every time you check an item off your to-do list, reach a goal, or simply make progress towards something you’re interested in. Dopamine makes you productive, motivated, and also keeps you energized. You can boost your dopamine levels naturally by setting small, achievable goals, tracking your progress, listening to your favorite music, and getting plenty of sleep. Sleep is especially important because your brain needs rest to produce dopamine.
Next up is serotonin, your brain’s “mood stabilizer.” It helps you feel relaxed, balanced, and emotionally stable. A decrease in serotonin increases anxiety, depression, and insomnia, but with a balanced level you’re more centered and confident. Want to increase your serotonin levels? Try getting 10-15 minutes of sunlight every day, practice mindfulness or meditation, or participate in aerobic exercise like walking or dancing.
Oxytocin is your “love hormone” and causes you to feel attached and intimate with others. It’s released when you experience affection, trust, and bonding-like a big hug, a friendly conversation, or snuggling with your pet. Oxytocin builds trust and deepens relationships, the foundation of emotional health. Boost your oxytocin stores by being physically affectionate, hanging out with your loved ones, doing random acts of kindness, or cuddling up with a baby or pet.
Last, but not least, you have your body’s natural painkillers, endorphins. They help you with physical pain and emotional stress. They have a tendency to show up when you work out or laugh long and hard. Endorphins cause you to tough it out during difficult times, and they give you a sense of euphoria or relief. You can increase your endorphins by exercising, laughing, eating dark chocolate or spicy food, or doing something creative like painting, singing, or dancing.
Information about these happy chemicals is a code for feeling better. You don’t have to wait for that one big thing to happen-you can create small opportunities each day to support your mental health. Try this: pick one brain chemical to focus on every day for a week. You might just wake up to a dramatic shift in your mood, energy, and outlook. Your brain’s happy chemicals are waiting-give them a reason to show up today. As the Dalai Lama said, “Happiness is not something ready-made. It comes from your own actions.”
Written by Rhonda Gates, LPC Associate. Supervised by Jenai Tidwell, LPC Supervisor
