5 Ways to Trigger Your Natural Happy Chemicals

When your brain releases dopamine, endorphin, serotonin, or oxytocin, you feel good. But soon the spurt is over and you want more. Unfortunately, happy chemicals were not meant to surge all the time. They were meant to turn on when something is good for the survival of your genes. You’re probably not interested in spreading your genes, but you have to live with the brain you’ve got. The more you understand the job your happy chemicals evolved to do, the easier it is to live with their ups and downs. 

Here’s a strategy for stimulating each of the happy chemicals. First we’ll see what turns them on in the animal world, and then look at practical ways of stimulating them in today’s world.

Your happy chemicals will dip after they spurt. Unhappy chemicals will grab your attention when they’re not being masked by happy chemicals. It feels so alarming that you’re tempted to stimulate more happy chemicals in any way possible. You will hurt yourself sooner or later if you do. Learning to tolerate unhappy chemicals will bring you more happy chemicals in the long run. Strategy #5 shows how.

#1 Dopamine

Dopamine motivates you to seek, whether you’re seeking a medical degree or a parking spot near the donut shop. Dopamine motivates persistence in the pursuit of things that meet your needs, whether it’s a bar that’s open late, the next level in a video game, or a way to feed children. You can stimulate the good feeling of dopamine without behaviors that hurt your best interests. Embrace a new goal and take small steps toward it every day. Your brain will reward you with dopamine each time you take a step. The repetition will build a new dopamine pathway until it’s big enough to compete with the dopamine habit that you’re better off without.

#2 Serotonin

Confidence triggers serotonin. Monkeys try to one-up each other because it stimulates their serotonin. People often do the same. This brain we’ve inherited rewards social dominance because that promotes your genes in the state of nature. As much as you may dislike this, you enjoy the good feeling of serotonin when you feel respected by others. Your brain seeks more of that feeling by repeating behaviors that triggered it in your past. The respect you got in your youth paved neural pathways that tell your brain how to get respect today. Sometimes people seek it in ways that undermine their long-term well-being. The solution is not to dismiss your natural urge for status, because you need the serotonin. Instead, you can develop your belief in your own worth. People are probably respecting you behind your back right now. Focus on that instead of scanning for disrespect. Everyone has wins and losses. If you focus on your losses you will depress your serotonin, even if you’re a rock star or a CEO. You can build the habit of focusing on your wins. You may think it’s cocky or risky or lame, but your serotonin will suffer if you don’t.

#3 Oxytocin

Trust triggers oxytocin. Mammals stick with a herd because they inherited a brain that releases oxytocin when they do. Reptiles cannot stand the company of other reptiles, so it’s not surprising that they only release oxytocin during sex. Social bonds help mammals protect their young from predators, and natural selection built a brain that rewards us with a good feeling when we strengthen those bonds. Sometimes your trust is betrayed. Trusting someone who is not trustworthy is bad for your survival. Your brain releases unhappy chemicals when your trust is betrayed. That paves neural pathways which tell you when to withhold trust in the future. But if you withhold trust all the time, you deprive yourself of oxytocin. You can stimulate it by building trust consciously. Create realistic expectations that both parties can meet. Each time your expectations are met, your brain rewards you with a good feeling. Continual small steps will build your oxytocin circuits. Trust, verify, and repeat. You will grow to trust yourself as well as others.

#4 Endorphin

Pain causes endorphin. That’s not what you expect when you hear about the "endorphin high." But runners don’t get that high unless they push past their limits to the point of distress. Endorphin causes a brief euphoria that masks pain. In the state of nature, it helps an injured animal escape from a predator. It helped our ancestors run for help when injured. Endorphin evolved for survival, not for partying. If you were high on endorphin all the time, you would touch hot stoves and walk on broken legs. Endorphin was meant for emergencies. Inflicting harm on yourself to stimulate endorphin is a bad survival strategy. Fortunately, there are better ways: laughing and stretching. Both of these jiggle your innards in irregular ways, causing moderate wear and tear and moderate endorphin flow. This strategy has its limits. A genuine laugh cannot be produced on demand. A genuine stretch requires a little skill. But when you believe in the power of laughing and stretching, you create opportunities to trigger your endorphin in these ways.

#5 Cortisol