If happiness is important to you, this article will be of relevance as it provides a new perspective on how we can manage our own happiness. We often spend a lot of time thinking how we can be happy. We tend to also associate happiness with reaching a certain destination or possessing certain material goods. However, in reality, happiness is largely a chemical experience and it is within our reach more than we think.

This article brings awareness to the primary chemicals naturally produced by our body that are largely responsible for our happiness levels. There are 4 of them: Dopamine, Oxytocin, Serotonin and Endorphins. They are also known as the “D.O.S.E” of happy chemicals! Whenever we feel good or happy, our brain is essentially releasing one or more of these chemicals. By understanding how each of these chemicals work, we can better improve our overall happiness by tapping into each of the four happiness chemicals. Each one of them plays a different yet important role in our overall feelings of happiness.

Dopamine (“Reward chemical”)

Dopamine, also known as the “reward chemical”, is responsible for our feelings of motivations and desire to learn new things. It also generates fleeting moments of pleasure, which makes us feel good. Dopamine is usually released when we fulfil certain food cravings or complete certain tasks or goals. When dopamine is released, we instantly feel more determined to accomplish new tasks, or even create new routines. When we complete certain goals or create something new, this in turn generates more dopamine, which can be seen as a reinforcing cycle of pleasure. The effects of dopamine are usually short and can leave us craving for more. Ways to obtain more dopamine levels include accomplishing tasks, eating more foods which are rich in L-Tyrosine (eg. avocado, fish, fish, cheese, seeds, nuts, and whole grains) and exercising regularly.

Oxytocin (“Love hormone”)

Oxytocin, known as the “love hormone”, contributes to our feelings of safety and trust. It is released when we form social bonds and connect with others. Oxytocin plays an important role in building and sustaining our intimate relationships. Unlike dopamine, the pleasurable feelings produced by oxytocin has a more lasting effect. It helps us fight stress and improve our immune system as well in the longer term. Hence, if we are looking for long-term happiness, one of the ways is to engage in activities to boost our oxytocin levels, such as forming more meaningful relationships with others. We can increase our Oxytocin levels by socialising, spending more time with loved ones, and showing more love and affection towards others. Physical touches such as cuddling and hugging are also proven to increase oxytocin in our body. Sometimes, even going for a massage or acupuncture can stimulate oxytocin levels as well.

Serotonin (“Mood stabilizer”)

Serotonin helps to stabilise our mood. When our serotonin levels are optimal, we feel calm, happy and less anxious. Serotonin is a natural mood stabilizer which helps to regulate stress levels, anxiety and depression. It gives us feelings of confidence and also acceptance towards one’s self. Contrary to what others think, most of our body’s serotonin is produced in our gut and not our brain (i.e around 90% is produced in our gut).  Hence, it is important to maintain a healthy gut health if we want to maximise our serotonin production. Ways to increase our body’s serotonin production also includes maintaining a healthy diet, exposure to sunlight, regular exercising and meditation!

Endorphins (“Pain killer”)

Endorphins is an important chemical to help alleviate feelings of pain and stress. Some call it the “pain killer”. This is because the production of endorphins provides a short-term relief to pain by diminishing our perception of pain. We are aware that runners often experience a “runner’s high”, which is a brief, deeply relaxing state of euphoria. This is due to the release of large amounts of endorphins in the body. Both aerobic and anaerobic exercises can release endorphins. Research has shown as 30 minutes of walking for 10 days straight was sufficient to produce a reduction in clinically depressed subjects. Apart from exercising, there are also other ways we can increase our endorphins levels. Some of which includes laughing, crying, listening to music, or even eating spicy foods and dark chocolates.

Based on the 2020 Global Happiness Survey, with data collected across 27 countries, it was found that at least one in three people are not happy. A lack of happiness can contribute to a poorer overall health and state of well-being. Studies have linked mental health problems such as depression and anxiety levels to the deficiency of happy chemicals such as dopamine and serotonin. Each of the four chemicals introduced in this article plays a role in the way our bodies function physically, mentally, and emotionally. I hope this article has given you further insights on how you can leverage on the awareness of these chemicals to better increase and manage your overall happiness!

*All content here is for informational purposes and does not replace individual professional consultations for mental health questions and issues.

References:

• https://www.ipsos.com/sites/default/files/ct/news/documents/2020-10/global-happiness-2020-report.pdf
• Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301

Written By:
Jeannette Qhek
BSc in Psychology & Human Resources (Singapore Management University)
Founder of Chill By Nette