Whether you are a reflective person or not, from time to time, you perhaps think about what makes you happy. Of course, there’s nothing to beat your personal lived experience in this regard. All the same, it might be helpful to know a bit of the chemistry behind our moods, emotions and happiness. If nothing else, it would be a reminder of what you already know, but maybe sometimes fail to live by.

There are four chemicals (hormones) that play a role in our feelings of happiness. These are Dopamine, Serotonin, Oxytocin and Endorphins.

Dopamine

The first one, Dopamine, is the feel-good hormone. It’s also called the reward or pleasure chemical. The brain releases it every time we set up a goal and achieve it. Whether the goal is completing small chores or achieving big business targets. The brain also produces Dopamine from acts of pleasure – eating a good meal, exercising, shopping, listening to music, browsing on the phone or having sex.

Healthy amounts of Dopamine add to our energy levels, a feel-good feeling and happiness. However, we can get carried away with the dopamine rush and confuse it with lasting happiness. We then seek dopamine hits more often and wish every hit to be bigger than the previous one. That’s how we can form an addiction to alcohol, shopping, traveling, social media, drugs or even work, success and winning. Not getting our fix then makes us restless and anxious.

Serotonin

Serotonin, the second one, is the mood-regulating hormone. It enhances our mood, sense of optimism and quality of sleep. Low levels of serotonin are associated with anxiety, depression and OCD. Interestingly, while the other three hormones are produced by the brain, 90% of Serotonin is produced in the gut. Clearly, a healthy microbiome is crucial for this. Healthy and balanced diet, walking in nature, sunshine, massage and meditation support the production of Serotonin. Persistent stress negates it.

Another factor that affects Serotonin levels is our sense of our social standing. Excessive social comparisons, made only easier by social media, can often result in lower levels of serotonin and feelings of dissatisfaction.

Oxytocin

The third one, Oxytocin, is the love chemical. It gives us the feeling of safety and belonging and enhances trust and empathy. It increases with love, touch, holding hands, hugging, intimacy, family, letting people in our life, trusting others as well as with being loving to pets and animals. It’s also enhanced when we are kind to others or even compliment someone. Oxytocin in an important contributor to long-term happiness.

Endorphins

Lastly, Endorphins are the pain reducer. They serve as the naturally produced pain killers in the body. Besides lowering pain, they help reduce stress and induce a feeling of well-being. Active movement, laughter, art, music, dark chocolate and meditation support the release of endorphins. Low levels of this hormone can lead to anxiety, body aches and sleep issues.

The release of endorphins post a strenuous workout sometimes create a shot burst of euphoria. And some people can form a dependence on such feelings. For example, studies show how, to satisfy their subconscious craving for endorphins, some individuals may get addicted to exercising excessively.

Key Takeaways

The above is merely an introduction to the hormonal or chemical play in our brain. But it offers some familiar and relevant takeaways. Here are some that I thought helpful.

1. Living in balance and everything in moderation
2. Regular exercise, active movement through the day (sedentary living is the new smoking), time in the sun and in nature, getting a massage
3. Healthy and nutritious diet, happy gut, good digestion
4. Regular and adequate sleep
5. Loving personal relationships and intimacy, loving a pet
6. Meditation, pranayama and cultivating gratefulness
7. Being kind to others, volunteering and giving back
8. Setting and achieving goals (including small personal goals and learning something new)
9. Pursuing interests like music and art
10. Laughing more and not taking ourselves too seriously