Understanding happy hormones.

Feeding our happy hormones is easier than you may think! Our body’s greatest personal happiness “medications” (aka mood meds) are available for free, in just the right dosage, and with no prescription.in. 

1. Culture and community release serotonin. Loneliness and depression are present when there is no serotonin. Unhealthy attention-seeking behaviors are also a cry for what serotonin provides.
2. Princeton neuroscientist, Barry Jacobs, explains that most antidepressants focus on the production of serotonin.
3. Reflecting on your past achievements allows your brain to relive the experience and produce serotonin. Your brain has trouble telling the difference between what is real and what is imagined, so it produces serotonin in both cases.
4. Gratitude practices are popular for this reason as they are reminders and mental pictures of all the good things you’ve experienced. If you need a serotonin boost during a stressful day, take a few moments to reflect on your past achievements and victories.
5. Have lunch or coffee outside and expose yourself to the sun for twenty minutes. Your skin absorbs UV rays, which promotes Vitamin D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy for boosting your serotonin levels.
   
   
   
   Oxytocin
    
   The release of oxytocin creates intimacy and trust, strengthening relationships. 

    

   1. It’s released during orgasms and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin is the glue that binds together healthy relationships.
   2. Often referred to as “the cuddle hormone,” a simple way to keep oxytocin flowing is to give someone a hug (maybe not now during covid, but that is why we are experiencing greater stress and higher levels of depression).
   3. The interpersonal touch of a hug or hand holding not only raises oxytocin but also reduces cardiovascular stress and improves the immune system. R
   4. Giving someone a gift will also cause their oxytocin levels to rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.
   5. Simple acts of kindness create a “helper’s high” in the giver.
      
      
   
   
   
   Endorphins
    The release of oxytocin creates intimacy and trust, strengthening relationships.
   
   
   1. Endorphins are released in response to pain and stress and help to alleviate anxiety.
   2. The surging “second wind” and the euphoric “runners high” when running are a result of endorphins.
   3. Like morphine, it acts as an analgesic and sedative, diminishing your perception of pain.
   4. Along with exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laughter e.g. attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day are great ways to keep your endorphins flowing.
   5. Aromatherapies: the smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods will cause your brain to release endorphins. Keep some scented oils and dark chocolate at your desk for a quick endorphin boost.
      
      
       
       

      Tips for feeling good
       
      Self-dialogue (Talk back to yourself!)

      • Don’t walk away from the questioning process. If we do, it builds frustration or anxiety.  We are intuitive towards the needs of others, but we are working towards being more intuitive towards our own needs. 

      Related: Self Talk & The New You
      
      

       

      Take an honest review of yourself. 
       

      1. Are you: Stressed? Exhausted? Anxious? Overwhelmed? Happy? Satisfied? Well?
      2. Take time (5 minutes) each day to ask, answer, and address the question “How are you?” What bubbles to the surface?
      3. Remember that multitasking is not a superpower. We assume that is what is expected of us. Is this assumption internal or external? If it is internal. Where did it come from? Are you from a family of achievers? Is that what you want for your family
      4. Write down your intentional or unintentional accomplishments. For example, “In 2020, I accomplished things I hadn’t planned…”
      5. End the never-ending to-do list. It only adds to your anxiousness if you don’t get it all done. Go back to the self-talk tip. Ask yourself: What now?  What’s next?  What do I need?  We are not used to asking ourselves what we personally need. And then…follow through. And finally…take a break. You have trained yourself to live on the edge of exhaustion, and this is an unhealthy way to live.  Cortisol – the stress hormone – loves and feeds on the negativity that comes out when we focus on the list unfinished! Dopamine is all about achievement!  What did you do?  What did you get done?  List them out in your head and celebrate what you’ve done!

Care you will love.

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