The effects of the coronavirus crisis and its restrictions remain firmly in force. The pressures on us all continue. It feels as if it’s getting ever harder to keep positive and emotionally upbeat.
Some of my other blog articles have focussed on things we can do to fight low mood. This week I want to link that to information on the internal chemicals we all have which have the capacity to help us fight the blues and feel happy. These chemical messengers are produced within the body and affect our brain and nervous system, working to keep us balanced emotionally. They can help give us that ‘kick inside’ to help us keep on top of things.
These chemical messengers are hormones or neurotransmitters: dopamine, serotonin, oxytocin and endorphins. Each of them serves a different purpose:
- Dopamine: a feel good hormone and neurotransmitter that gets released when you feel you’ve achieved something; it’s often called the ‘reward chemical’
- Serotonin: a hormone and neurotransmitter that helps regulate emotional mood. Levels of this chemical also affect sleep quality and appetite. A lot of the serotonin in the body is found in the gut or digestive system which shows how closely digestive function is linked to emotional mood
- Oxytocin: often called ‘the love hormone’, this neurotransmitter helps promote trust, empathy and bonding. It is commonly released by close, human or animal contact, such as hugging
- Endorphins: the body’s natural pain relievers, their release is often linked to reward and feel good activities
The natural release of these hormones in individuals can have been adversely affected by the conditions of the coronavirus restrictions. The fears associated with the pandemic could have inhibited serotonin release; feel good activities, such as exercise, have been curtailed inhibiting the release of endorphins; the structure of life, both at work and at home, has made people less energised and has made the achievement of goals more difficult, thus resulting in a dip in dopamine release; most significantly, living in isolation or bubbles has severely restricted our physical contact with others hence reducing our oxytocin levels.
There are things you can do to boost happy hormone release:
- Get outside, fresh air and sunshine can boost endorphins and serotonin release
- Exercise as best you can – it truly is the best for boosting endorphins, dopamine and serotonin
- Laughing – organise a catch up with an upbeat friend or watch your favourite comedy, laughing stimulates endorphin and dopamine, and possibly even oxytocin, release
- Cook and enjoy a favourite meal, it’s good for endorphin and dopamine release. Eating with someone else can stimulate oxytocin release. Some specific foods affect hormone release; see the articles below for more information
- Listen to or make music or sing, good for dopamine, serotonin and endorphin release
- Meditation stimulates endorphins
- Cuddle when you can, be it someone you love or your pet. It stimulates oxytocin release. It isn’t a coincidence that pet ownership has escalated over lockdown, especially dogs
- Saying or doing something kind for someone is known to stimulate oxytocin release – more on this in next week’s blog
To learn more, access the articles or videos below. I especially recommend the BBC article which contains a video.
‘How to Hack your Happy Hormones’ by Estelle de la Ford on the BBC website
‘How to Hack Your Hormones for a Better Mood’ by Crystal Raypole on healthline.com
‘Eight ways to boost happy hormones and stop feeling blue – from yogurt to dogs’ by Jane Symons on mirror.co.uk
‘Foods to induce Happy Hormones and help to combat stress’ on mentalhealthintheworkplace.co.uk
‘5 Happy Hormones and How to Boost them Naturally’ by Dr Susan Biali on Reader’s Digest Best Health online
‘What are happy hormones?’ by Hello Doctor SA on YouTube
‘Happy Brain Chemicals: dopamine, serotonin, oxytocin, endorphins’ by Inner Mammalian Institute on YouTube
‘Pump Up Your Brain’s Happy Hormones in Seconds’ by Dr Mandell on YouTube