8 quick ways to boost your happiness hormones
If, like many of us, you're feeling a little depleted after months of limited sunlight, you'll be relieved to hear that you can easily increase your happiness hormones through simple, intentional actions.
In his TED talk: ‘10 ways to hack nervousness & become high on life while doing it’, communication expert David JP Phillip reveals practical techniques to harness your emotions before a presentation – in essence, tricking your brain into feeling confidence and excitement, over nervousness and dread.
These same hacks can be applied to everyday life, helping you hijack your mood through simple, science-backed chemical-boosting actions. Read on to discover what they are and become a happier you today.
The feel-good neurochemicals behind a happy mind
Oxytocin | The love hormone
Nicknamed the “love hormone”, oxytocin levels are higher in new couples than in singletons – but it’s not just romance that releases it. Friendship, physical touch and even shared experiences with a stranger can spark this neurochemical.
Produced in your hypothalamus, oxytocin encourages social bonding, empathy and trust. It helps us recognise and connect with others – literally shaping the way we form relationships.
Mood-boost: Oxytocin brings us that warm, fuzzy feeling of love and connection. It helps reduce anxiety, while promoting relaxation, safety and contentment.
A break-through study found that oxytocin released through social bonding can also trigger the release of serotonin – creating a chain reaction that sends happiness levels soaring.
Serotonin | The happiness hormone
The ultimate “feel-good” hormone, serotonin is the key to our sense of wellbeing. It regulates mood, sleep and appetite, while also influencing learning and memory. A sharp drop can lead to anxiety, depression and reduced cognitive function.
Around 90% of serotonin is found in the gut, with the remaining 10% made in the brain. Exposure to light naturally increases serotonin levels – hence why we often feel blue during the dark winter months – and is a treatment for seasonal affective disorder (SAD).
Mood-boost: Serotonin puts your world to rights. Healthy levels promote emotional stability, while a spike can cause a feeling of euphoria.
GABA | The calming messenger
As the brain’s primary inhibitory neurotransmitter, Gamma-Aminobutyric acid (akaGABA) helps slow your mind down and keep adrenaline in check. Produced in the brain, it regulates overstimulated neural activity and releases the body from “fight or flight” mode.
Mood boost: GABA soothes the mind, restores balance and promotes deep relaxation.
Endorphins | The natural painkillers
The hormones behind a “runner’s high”, endorphins replace stress and pain with a euphoric rush that makes you feel on top of the world. The body produces more than 20 types of endorphins in the brain and nervous system; all working to elevate mood and enhance pleasure.
Mood boost: Endorphins ease stress, heighten enjoyment, while boosting self-worth and confidence.
Dopamine | The reward chemical
This neurotransmitter forms the brain’s natural reward system, driving motivation, pleasure and focus. It’s the same pesky chemical that keeps us hooked on scrolling, giving us a quick hit of satisfaction from constant stimulation. High levels leave us energised and satisfied, while low levels can sap motivation and dampen mood.
Mood boost: Dopamine fuels excitement, sharpens focus, and keeps you driven through the promise of reward and satisfaction.
You can harness the power of these mood-boosting neurochemicals through simple, healthy habits. By embedding these quick happiness hacks into your daily routine, you can effortlessly lift your mood and strengthen your emotional resilience.
Surprising ways to hack your mood-boosting chemicals:
1. Look up and out
These days, we’re constantly looking down – whether we’re locked into our phones or hunched over our desks. Research suggests that this downwards gaze can dampen our mood, reducing confidence and increasing anxiety.
In contrast, looking up and out literally expands your horizons. It helps put your place in the world into perspective and signals to your brain that you’re safe. Tuning into your peripheral vision – what sits just outside of your direct line of sight – releases GABA, the calming messenger that slows overstimulation and puts the brakes on your stress response.
Gazing upwards also allows the brain to enter a state of abstraction or ‘daydreaming’, where we can think more creatively and make complex connections. So, on your next commute or lunchtime walk, look up and out to reap the mood-boosting benefits of an upward gaze.
2. Aromatherapy
Smell has a powerful influence on the brain – scents can unlock buried memories, instantly transporting you back to vivid moments from childhood. The connection between the nose and the limbic system – the part of the brain that regulates memory and emotion – is what makes aromatherapy so effective.
Essential oils can be a simple way to activate your mood-boosting neurochemicals. According to research, the zesty scent of lemon oil may accelerate the production of dopamine, keeping you energised and uplifted. While, studies suggest that inhaling calming lavender oil can raise serotonin levels, helping to reduce anxiety and promote relaxation.
Beginner’s guide to using essential oils:
- Sniff them straight from the bottle: Take a deep inhale, keeping the bottle a few inches from your face, for a fuss-free, mood-boosting hack that takes seconds.
- Diffuse the scent: Invest in a stylish oil diffuser to fill your home with an uplifting aroma, or make your own room spray by mixing a few drops with water in a spray bottle.
- Scent your laundry: Add a couple of drops in with your laundry detergent to lightly perfume your clothes – so you can wear the essential oils and feel the benefits wherever you go.
- Soak it in: Add a few drops to a warm bath for a relaxing, melt-worthy end of the day ritual that soothes body and mind.
3. Hum away your stress
Humming is a simple yet effective self-care practice. Used in yoga through the “bee breathing” technique, a gentle buzzing hum can have profound grounding effects – and it’s scientifically proven to boost your mood.
Research shows that humming stimulates the release of feel-good neurochemicals like oxytocin and serotonin. The vibrations also actives the vagus nerve near your vocal cords, helping to switch off your “fight of flight” response.
Whether you hum along to a song in the shower or make up your own tune while you cook, it’s easy to weave this calming ritual into your daily routine (maybe not at the office though – unless you want to drive your coworkers mad!).
4. Try the ‘bee breathing’ technique
- Inhale deeply inhalation through the nose for 3-4 seconds
- Exhale with a gentle humming sound for 6-8 seconds
- Repeat for as long as feels natural, adjusting the rhythm to suit your breathing pattern
5. Uplifting YouTube playlists
Spending time online doesn’t have to spiral into a mindless doomscroll – that endless mix of funny and uplifting clips interrupted by something brain rotted and unsettling plays Russian Roulette with your mood.
Instead, you can take control of what you watch. David JP Phillip suggests curating an ‘oxytocin playlist’, filled with uplifting videos that boost happiness, empathy and connection. YouTube classic like the Free Hugs Campaign can help restore your faith in humanity – and in turn, raise your oxytocin levels by making you feel safe and connected.
An ‘endorphins playlist’ can be equally powerful. Laughter is truly the best medicine: one study found that social laughter triggers a significant release in endorphins. Create a folder of funny personal videos on your phone, or use YouTube to curate a giggle-inducing playlist of You’ve Been Framed! style home videos or blooper reels from your favourite TV shows.
6. Smile (like you mean it)
Our facial expressions offer a window into our emotions, with a bad mood often leavening its mark from a furrowed brow or a tight jaw. But science suggests it’s a two-way street: our expressions don’t just reflect how we feel; they can influence it too.
The idea of cracking a smile when you’re feeling low might sound unnatural, but even a fake grin can trick your brain into feeling happier. The Many Smiles Collaboration – a global study involving 3,878 participants across 19 countries – found that simply activating the smile muscles increased feelings of happiness, even when the smile wasn’t genuine.
7. Stand up straight
Your body language sends powerful signals to the brain about confidence, mood and safety. Maintaining good posture harnesses this brain-body connection, helping to shape more positive thought processes and emotions.
How many times have you caught yourself slouched in your office chair? Or spotted your hunched reflection in a window? Poor posture compresses your diaphragm, leading to shallow breathing that can trigger stress and sap motivation. Standing tall opens up your lungs, boosts oxygen flow and signals to your brains that you’re alert, capable and calm.
Studies suggest that sitting or standing up straight release endorphins and dopamine in the brain. A randomised trial found that participants positioned upright reported higher self-esteem, better mood and lower fear compared to those who were slumped.
How to improve your standing posture:
- Stand tall, imagining an invisible string gently lifting your head and chest.
- Align your ears over your shoulders, tuck your chin slightly and draw your tummy in.
- Roll your shoulders back, letting them fall naturally, while distributing your weight evenly across both feet.
8. Give a compliment
A kind gesture goes a long way – I bet you can still remember the exact moment a stranger admired your outfit or a friend praised your work.
It turns out that giving a compliment feels just as good as receiving one, releasing a euphoric cocktail of serotonin, dopamine and oxytocin. So, next time you notice someone rocking a killer outfit on the bus, or feel proud of your friend’s accomplishment, don’t hold back – say it out loud. You’ll make someone’s day and boost your own wellbeing in the process.
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