Let me introduce you to the Happy Brain Chemicals: Dopamine, Serotonin, Oxytocin, and Endorphins. These 4 happy chemicals can impact mood, life satisfaction, and they can help reduce or manage anxiety and stress. I believe the most common happy brain chemical producing activity everyone can identify is exercise. Exercise produces endorphins which can help reduce stress. Although exercise may be the most common happy brain chemical activity, I want to share with you there are so many other ways to engage with these chemicals. It should be noted that it is natural to experience fluctuations when experiencing these chemicals, that is part of the process of knowing when we may need a boost. Below you will find a list of ways to engage these chemicals on a daily basis or when needed.
Dopamine- The reward chemical
1- Complete a task:
- Make your bed everyday
- Make a list of 2-3 things you need
to do for the day and check off
each task when you complete
them.
- Achieve a goal
2- Eat food
- piece of dark chocolate
- fruit
- favorite snack or meal
- smoothie
3- Maintain routine and structure
- This can be simple as a morning routine
- Shower at a specific time
- Eating schedule (eating your meals around the same time every day)
4- Self-care activities
- Taking a bath
- massage
- read a book
- yoga
- meditation
- schedule an appointment with a counselor *
* I just want to say there is more to self care besides the ones listed above.
Serotonin - The Mood Stabilizer
1- Deep Breathing
- Box breathing (https://youtu.be/n6RbW2LtdFs)
- 4-7-8 breathing technique (https://youtu.be/1Dv-ldGLnIY)
2- Meditation
- Guided meditation: (https://youtu.be/QHkXvPq2pQE)
- Meditation apps
- CALM
- HEADSPACE
- YOUTUBE
3- Sun Exposure
- go for a walk
- sit outside for 5 - 10 minutes
- Can't get outside, maybe consider a SAD therapy light
- Open a window that has sunlight coming in and sit/stand there for 5 minutes
4- Foods that increase serotonin
- Oatmeal
- Bananas
- eggs
- pineapple
- nuts
- salmon
5- Listening to music
- create a feel good playlist
- play your favorite album
- play an instrument
6- Journaling
- write 3 things you are grateful for in the morning and in the evening
- purchase a journal prompt book
- Pinterst has various journal prompts for inspiration
Endorphins- Stress and Pain Reliever
1- Exercise
- go for a walk
- do 15+ minutes of cardio (Youtube videos if needed for inspiration)
- lift weights
- go for a run
- run up and down the stairs
- jumping jacks / burpes / squats / planks
2- Laughing/ Dancing
- watch a comdy stand-up special
- listen to a comdy podcast
- watch a movie
- play favorite dance music and dance like no one is watching
- learn a dance move
3- Fun Foods and smells
- CHOCOLATE
- Spicy foods
- Ginseng tea
- Vanilla essential oil
- lavendar essential oil
4- Physical touch
- Butterfly hug
- hug a friend or family member or pet
- go look at puppies
- place hand on chest and breath slowly
Oxytocin - The love hormone
1- Socializing
- make plans with friends or family
- join a club or sports team
- connect with friends/ family via zoom
- have a deep meaningful conversation
2- Petting Animals
- volunteer at a shelter
- play / pet / cuddle with your own pet
- go to a petting zoo
- try horseback riding
3- Helping Others
- Volunteer
- help a friend/family complete a project
4- Get a massage
5- Try acupuncture
6- Physical Touch
7- Complements
- leave a note for someone sharing a compliement
- look in the mirror and give yourself a compliement
- tell the store clerk they are doing a good job
I hope this list can be an inspiration to not only boost happy brain chemicals, but can also be a way for you to connect with yourself. I want to encourage you to create your own list, be specific as possible, and place that list somewhere you can see it as a daily reminder.
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