D.O.S.E.

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Dopamine
Oxytocin
Seratonin
Endorphins

D.O.S.E. will help you remember these four neurochemical agents that help us be happy human beings. This week, we are going to be our own "Dr. Feelgood!" 

Dopamine is released when we feel: excited with anticipation (ordering your favorite take out food), accomplishing a task (organizing a closet), discovering something new (unlocking a new level in a video game), seeing improvement in yourself (taking an art class and noticing your skills growing). 

Oxytocin is released when we feel: loved (by a pet or person), safe (being held in the arms of someone you trust), bonded with another person (looking into the eyes of someone you love), caring for someone you love (tucking a child into their bed), taking compassionate action (seeing someone fall and helping or comforting them).
 

Seratonin is released when we feel: that we matter to someone (being recognized for your contribution), an inherent sense of worthiness (knowing you are enough no matter what the circumstances may indicate), a sense of life purpose (your existence is important to someone), satisfaction with your life as it is (you are living a meaningful life). 

Endorphins are released when we: push ourselves further than we thought we could (new strength or endurance found during exercise), feel pain from something fun (we laugh so hard it hurts), relief that something you thought would hurt actually didn't (a conversation with a dear friend about a conflict goes better than you thought it would), something you were afraid to do goes really well (after a presentation you were nervous to give). 

Try some of these ideas to stimulate the happy chemicals in your brain:

Dopamine

  • Make a to-do list and check off each item as you complete it

  • Create something - writing, music, art, floral arrangement

  • Eat your favorite meal 

  • Do something from your Joy List

  • Go to bed early

  • Buy yourself something new

  • Work in your yard or garden

  • Clean something

  • Set-long term goals for yourself 
     

Oxytocin

  • Place your hand on your heart, close your eyes, and take a few deep breaths

  • Wrap your arms around your chest and give yourself a hug

  • Write a letter to yourself filled with admiration

  • Make a list of all the things you love 

  • Wrap up in your favorite blanket

  • Cuddle with a person or pet 

  • Connect with a friend

  • Get a massage, manicure, or haircut service from a gentle kind person

  • Listen to slow-tempo music


Seratonin

  • Sit in the sun for 10 minutes

  • Put yourself in situations where you know you will be confident

  • Talk to yourself with encouragement

  • Take a cold shower for 2-3 minutes

  • Declutter your space

  • Eat more foods with folate and Omega 3s (fruit, fish, eggs, leafy greens, avocados)

  • Increase your sense of self-worth (join the Compassion Fix Community class listed below and watch this happen!)

  • Build more self-trust (Watch Your Movie and Maybe... will give you a place to start)


Endorphins

  • Walk outside for 20 minutes 

  • Listen to music and dance around the kitchen

  • Meet up with the friend who always makes you laugh

  • Watch a hilarious movie or silly online videos

  • Eat dark chocolate or spicy food

  • Push a little further when you want to quit

  • Celebrate after a difficult task is completed

  • Work hard on a project at school, work, or home

  • Burn a lot of energy doing something fun
     

I've collected these ideas over the years as I learned more about neurochemicals, but you can find many resources online about how to give yourself a dose of these happy chemicals. Here are a couple of articles if you are interested in learning more: The Neuroscience of Happiness and Pleasure, National Institutes of Health; Can Oxytocin Promote Trust and Generosity?, American Psychological Association 
 

I hope you enjoy the start of summer and that you will fill your brain with things that bring you joy! 

Cheers to our happy brains,
Ginger