Finding your daily dose of feel-good
What are hormones?
Hormones are chemicals produced by different glands (an organ that produces substances such as hormones) in the body. They travel through the bloodstream to the tissues and organs, acting as messengers to tell other parts of the body what to do – controlling everything from the way our body functions to how we feel.
Certain hormones are known for their ability to promote positive feelings of joy, happiness and pleasure. These are our feel-good hormones.
The functions of the feel-good hormones
We have four feel-good hormones in our body, so let’s take a look at the roles of each one.
Serotonin
Known as the natural mood booster, serotonin is a neurotransmitter (the body’s chemical messengers) which helps regulate your mood as well as your sleep, appetite, digestion and memory. You may notice your mood improves after exercising, spending some time in the sun, meditating or being out in nature – you can thank serotonin for this feeling.
Dopamine
Ever enjoyed an intense feeling of accomplishment? This neurotransmitter is known as the reward chemical and is responsible for pleasure, learning and motivation. So next time you eat those freshly baked cookies, tick off those items on your to-do list or indulge in some self-care activities, just know that sense of feel-good is a dopamine hit in full force.
Endorphins
Endorphin hormones are your body’s natural pain reliever, which are released when it feels stress or discomfort. Anything from dancing to music and laughing at your favourite show to having sex can release these endorphins to help improve your sense of wellbeing.
Oxytocin
Called the love hormone, oxytocin helps us to connect with loved ones. You might feel the effects of oxytocin when spending time with friends and family, hugging or doing a kind gesture for someone you care about. Oxytocin is also essential for childbirth as it helps to stimulate contractions in labour. All of these things can help us to create bonds, trust and empathy in our relationships.
How can you boost your feel-good hormones?
If you’re anything like us, then you’ll want to lap up the benefits of each feel-good hormone to help you reach that euphoria – whether it’s finding glimmers in the little things or something on a larger scale. So we’ve put together some of the best ways to get those feel-good hormones flowing. Remember, it’s about doing what’s best for you and channelling what brings you joy.
1. Get outside & exercise
If you’re looking for ways to boost your serotonin, getting yourself outside is one of the best, natural ways to do this. Be it a walk, cycle or run, fresh air and hopefully a little bit of sunshine can do the world of good for your mood.
It’s no secret that exercise is beneficial for both your physical and emotional wellbeing, so try to aim for at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, as per the NHS guidelines. When it comes to your hormones, you’ve heard of ‘runners high’, right? So you might already be familiar with the link between exercise and endorphin release. But exercise can also release your other feel-good hormones, like dopamine (think of the reward) and serotonin (think of being outside), so it’s a win-win!
2. Laugh with a friend
Ever heard of the saying ‘laughter is the best medicine’? Well turns out, there’s real scientific research behind this. Whether it’s during a time of sadness, everyday stress or just with friends, regularly laughing can not only release endorphins, but it can also make your body relax, and may also help your heart health and circulation. Of course, laughter won’t treat any ongoing health issues, but it can help relieve feelings of everyday stress.
With this in mind, why not make a conscious effort to surround yourself with friends and loved ones who make you laugh, sit back and watch your favourite comedy show or do something that’ll make others laugh? In our experience, trying not to laugh can sometimes provide the most laughter. Bonding over something funny can also release oxytocin – an added bonus!
3. Cook your favourite meal
This is a great way to release several feel-good hormones – the enjoyment of eating something you love releases dopamine and endorphins, while cooking and sharing the meal with a loved one can release oxytocin.
If cooking isn’t your thing, why not enlist the help of your family, invite friends over or make it romantic evening for two? This way, you’re bound to get more joy out of it.
4. Get a good night’s sleep
Getting plenty of uninterrupted sleep (around seven to nine hours each night) can have a multitude of health benefits, such as helping to:
• Improve mood
• Improve attention and concentration
• Learn and make memories
• Maintain a healthy weight
• Promote heart health
• Support the immune system
• Regulate blood sugar
• Look after your emotional and mental wellbeing
• Reduce stress levels
• Recover from exertion during exercise
Sleep can also help to restore the balance of hormones in your body. This, as well as restoring the body and improving energy levels can leave you feeling well-rested come morning, which can have a positive impact on mood, too. Your brain also needs serotonin to make melatonin, a hormone that plays a key role in your sleep-wake cycle.
Not sure the best way to get plenty of zzzs? Turning off the tech, running a warm bath, reading a book or journaling can all help. You can find more tips on how to wind down for the night with our top tips.
5. Practice journaling or meditation
Although this might not be for everyone, journaling and making time for mindfulness and meditating can actually be beneficial for your mental and emotional wellbeing.
Journaling involves jotting down thoughts, feelings and personal experiences in a personal diary. Journaling may make you feel calmer and more positive as the thoughts and feelings inside your mind are transferred onto paper instead. Similarly, meditation is almost like a verbal or mental journal, focusing on clearing your mind and finding a sense of calm. This sense of achievement in both journaling and meditation can result in a reduction in everyday stress, improve mood and can release dopamine and serotonin.
6. Do something for yourself
When we think about what makes us happy as individuals, we’re all different. We all have different hobbies, interests and desires. So why not tune into what brings you joy? Whether it’s taking a trip to the beach, going to the theatre, having a pamper night in or finally getting around to reading that book that’s been sat on your shelf.
Taking the time to indulge in a little self-care can help to release dopamine, serotonin and endorphins, making you feel happier. They say self-love is the greatest form of love, so it’s important to look after you like you would your loved ones.
7. Try to manage everyday stress
Now we know is easier said than done, however, trying to manage everyday stress can have a positive impact on both your physical and mental health down the line. While a little bit of stress is normal on a day-to-day basis, long-term stress can gradually affect your health. In fact, it can cause drops in dopamine and serotonin production which can negatively affect your mood, health and make it more difficult to deal with stress.
There are several techniques you can try to help reduce and manage stress. Not sure where to start? Take a look at our guide to stress for more information.
8. Celebrate your wins
As we mentioned earlier, dopamine is a reward chemical that gives you a little happiness boost and a sense of achievement. It’s because of this that you should celebrate your wins, no matter how small or insignificant they may seem.
For example, it’s not just about enjoying the feeling of getting a new job or promotion but celebrating the feeling of baking a cake, being kind to yourself, trying a new hobby or finishing a good book. The more you lean into these wins, the more the dopamine is released and the happier you can allow yourself to feel.
9. Listen to music
The power of music is so apparent when it comes to our feel-good hormones. Whatever your genre of choice – from 80s hits and noughties throwbacks to a feel-good playlist of all your favourites. These can all help to release dopamine and serotonin, while music that calms and relaxes your mind and body can help the endorphins flow. You may even find that you have a strong connection with certain songs, especially if they evoke special memories with loved ones, which can release oxytocin, too.
Our advice? Dance like nobody’s watching, allow yourself to feel the music, shake out any negative feelings and allow the positive ones to take over your body. Be present and enjoy the moment! Now, you just need to find your hairbrush microphone to really get into it…
10. Spend quality time with loved ones
If you have a good circle of friends, romantic partner, strong family ties or even a four-legged friend around you, choosing to spend time with them can help boost levels of oxytocin, which is responsible for your relationships, social interactions and empathy.
Making the effort to plan days out or just popping round for a cup of tea can be beneficial for everyone as it helps to boost mood as well as strengthening your relationships, improving communication and supporting emotional wellbeing. So will it be a barbecue or a games night next?
For additional support
If you’re regularly experiencing low moods and you find you’re struggling with your mental health, speak to your GP for advice and support. You can also take a look at our Mental Health Hub for additional support and resources.
If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call 111, speak to the Samaritans on 116 123, text Shout on 85258 or speak to your GP.
