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4 Ways To Increase Happy Chemicals In Your Brain

Did you know you can control your happiness? Being unhappy seems to be the new normal. So many people have their faces stuck in their phones that they’ve lost the ability to enjoy their lives. Don’t let that be you.

 

“So, what do I do?” you ask. You make use of the chemicals, hormones, and neurotransmitters in your brain.

 

These natural substances work together to help out with certain bodily processes. Their other function? They regulate our moods.

 

When you have a better understanding of how these chemicals work, you learn how to regulate and adjust them naturally.

 

In this post, we’ll share with you four ways to increase these happy chemicals in your brain.

 

Let’s get started.

 

What Are Happy Chemicals?

 

Our brain stimulates certain glands to release dozens of different chemicals. They’re sent out into the bloodstream and get to where they need to go.

 

These chemicals, aka hormones, are involved in various bodily processes. There’s a hormone for managing digestion, heart rate, and reproduction. Basically, anything your body does is regulated by one hormone or another.

 

They also have the ability to make us feel joy, sadness, hunger, or pumped up with energy. They’re usually referred to as ‘feel-good’ or ‘happy’ hormones.

 

These chemicals fluctuate throughout the day. This is why you feel lethargic mid-afternoon or excited for an upcoming party you’re attending.

 

Below, you’ll find the four main happy chemicals in our bodies. Then, in the following section, we’ll tell you how each one affects our moods.

 

• Dopamine
• Endorphins
• Oxytocin
• Serotonin

 

4 Ways To Increase Happy Chemicals

 

The great thing about these happy chemicals is we have power over them. We can either increase or decrease how much of them are released through the choices we make each day.

 

Let’s explore how you can take full advantage of these natural happy chemicals of yours.

 

Find Time To Exercise

 

Exercising has so many health benefits. The most important benefit is that it affects our emotional and mental well-being.

 

Studies show that when you exercise for at least 20 minutes, your body releases endorphins. The science behind it is that they induce a sense of euphoria.

Have you ever heard of the ‘runner’s high?’ Guess who’s behind that? That’s right, endorphins!

 

Endorphins are also popular among athletes because they can block pain signals. They do this by binding to opioid receptors in the central nervous system. As a result, your feeling of pain is considerably reduced.

 

To take full advantage of your natural mood stabilizers, exercise outdoors. You’ll get some serotonin coursing through your veins in addition to endorphins. Plus, working out with a group provides even more benefits than going at it alone.

 

If you can find some friends to exercise with, that’s amazing! Yet, if all your friends are busy, join a class and exercise with strangers. Who knows? You may end up striking up a conversation with one of them, which your brain will reward you for with a shot of oxytocin.

 

Cook A Meal With A Loved One

 

In theory, preparing a meal and enjoying it with someone you love can activate all four happy chemicals! Let’s take it one feel-good hormone at a time.

 

First off, there’s the bonding and sharing special time with a loved one. All those feelings tell the brain it’s time to produce some oxytocin, the ‘love’ hormone.

 

The great thing about oxytocin is it doesn’t specify what type of love. Your brain will release it when you’re with your partner on a romantic night out or when you’re shaking someone’s hand.

 

Now, let’s talk about endorphins and dopamine. These are released whenever you’re eating something delicious.

 

Having someone special to share the meal with just boosts their levels even more. Don’t forget to laugh, as well. Studies show that laughter is truly ‘the best medicine’ because it triggers endorphin release.

 

Finally, there’s serotonin. One way to get some is by eating certain foods that restore your gut health, especially those that contain tryptophan.

 

Tryptophan is an essential amino acid. It’s vital for your health, but your body can’t make it. So, you have to find foods that contain this amino acid, which your body transforms into serotonin.

 

Eating prebiotic foods is also a terrific way to support healthy gut bacteria. By taking care of your microbiome, you can regulate your mental and emotional health.

So, eat right, be happy. It’s that simple. Fascinating, right?

 

Check out just a few of the foods that help maintain a healthy gut microbiome. Some of them contain tryptophan as well, so it’s a win-win!

 

• Wheat and oats
• Onions and garlic
• Legumes
• All types of berries
• Citrus fruits
• Apples
• Beetroot
• Mushrooms

 

Enjoy The Sunshine

 

According to research, spending about 10 to 15 minutes outdoors works wonders for our moods. It can help stimulate the production of not one, but two, happy chemicals: endorphins and serotonin.

 

Even if it’s a bit cloudy out, take a few minutes to enjoy being outdoors. Getting a breath of fresh air as you walk around the block can do wonders for your mood.

 

If it’s sunny outside, then all the better. Just make sure you take your sunscreen along.

The reason? When you’re outside, your body absorbs Vitamin D from the Sun. This activates the production of an enzyme that converts tryptophan into serotonin. How cool is that!

 

Not only that, but the natural light from the sun cues certain areas in our retinas to produce serotonin. This phenomenon explains why many people suffer from Seasonal Affective Disorder (SAD) in winter when the days are shorter.

 

Get Enough Sleep

 

Everyone knows they need anywhere between seven to nine hours of sleep each night. However, few people recognize the link between sleep and their hormones.

 

When you don’t get the sleep your body craves, you create an imbalance of chemicals in your body. Dopamine is especially affected, and accordingly, you wreak havoc on your mood. You start suffering from mood swings, lethargy, and lack of focus.

 

This flows onto your mental health and you begin spiraling towards feelings of despair. It can even lead to depression. Not surprisingly, your physical health will start to suffer as well.

 

To prevent all that, all you have to do is get some quality sleep. Just those few hours can really make a world of difference.

 

First off, they can help regain the balance of happy chemicals you need to feel good. You’ll also be able to manage stress better and improve your concentration skills.

 

There are tips and tricks you can try to get those invaluable hours of sleep each night.

 

• Don’t drink anything with caffeine at least two hours before bedtime
• Avoid heavy meals several hours before going to bed
• Turn off all screens an hour before bedtime
• Reduce the lighting and noise in your bedroom
• Meditate for at least five minutes before bedtime to relax and reduce stress
• Set up a schedule where you go to bed and get up at the same time, even on weekends

 

Turn Your Thoughts into Action

Do you have big plans for your life? Dreams that you want to turn into a reality? This is often easier than done, especially when you don't know how to start taking action in the first place. Below are some ways to help you more effectively turn your thoughts into actions, no matter how crazy they may be. 

 

Start By Making A Plan

 

Usually, when someone has a plan in their head, it can be a bit chaotic and maybe hard to see exactly how to get there. This is why you should start by making a physical, written-down plan of what you want to do. This will give you a better view of where to go to start. This will also help you to break your goals down into more manageable steps. Don’t think that just because you write a plan that it has to happen exactly that way either, as once you start to take action, you can come back and adjust your plan as needed. 

 

Stop Overthinking Everything

 

One of the reasons you may find yourself unable to turn thoughts into actions is probably because you are overthinking everything. The above step of making a plan should help you to clear up your overthinking a little bit as you write things down. But if it doesn't, other mental relaxation techniques like meditation, talking something out with others, and taking a deep breath can help you stop overthinking. Remember, you aren't perfect, and that isn't what you are trying to achieve, so there is no reason to fret over your mental plan being perfect. 

 

Figure Out What Is Stopping You From Taking Action

 

If you've done the two above steps but still can't seem to turn your thoughts into action, it's time to figure out why. Are you scared of failure? Too distracted? Waiting for the perfect time? Any of these can hold you back as you work to make your thoughts become a reality. If you leave them unchecked, you will never be able to take meaningful action. So once you discover why you can't seem to take action in your life, work through why and eliminate it from your life so that it is no longer a reason. 

 

Turning your thoughts into action is often easier said than done, especially if you aren’t sure where to start and are overthinking everything. The trick is, you need to figure out what is stopping you from turning your thoughts into action, cut out the overthinking, and start following a plan that you have written down—and before you know it, your thoughts will become actions!

 

4 Action Steps to Stop Overthinking Now

Is it bad to think? Sometimes…yes. It is.

 

Anytime we feel stressed about things in our lives, we retreat back into the world of our minds. It’s normal to want to think about the things causing us problems. Sometimes though, this kind of focus can become harmful. We start losing faith in ourselves and even stop making decisions. 

 

What should we do when we’ve fallen into this trap of overthinking absolutely everything? Try this four-step plan to get back on track. 

 

Revisit the Truth

 

Overthinking has a way of pulling you away from the facts. It’s so easy to fall into the world of fallacies and drama when you’re overthinking things. You create worst-case scenarios and get so far from the truth you don’t even know what’s right anymore. By pulling back and asking yourself what is true, what you absolutely know for certain, you get your head out of the clouds and back in the game. 

 

Check Your Emotions

 

Once you know the truth, examine how you feel about this. What are the real emotions connected with this thought? Are you perhaps sidetracking yourself away from something you really don’t want to acknowledge like fear or guilt? This step can seem daunting because you’re really having to be honest with yourself here as you can’t possibly move past this step without a clear understanding of what’s going on.

 

Decide the Impact

 

So, where does all this leave you? By obsessing and denying certain emotions, what possible benefit are you giving yourself? Or, more accurately, what are you holding yourself back from? For example, if you’re obsessing about a job interview gone wrong, you might realize the emotion connected to this event is an embarrassment, or fear because you’re worried you’ve made a terrible impression. The impact? You might not get the job you wanted.

 

Make a New Decision

 

You’ve come this far. Hang in there! The real question at this point is, what will you do going forward? Rather than overthink the interview in the previous example, what can you do instead? Is there some way to salvage the situation? Or is this a learning experience you can apply to future experiences?

 

With these four steps, it’s relatively easy to attack the overthinking monster and pull your thoughts back under control. Once you do, it’s an easy matter to push yourself back into motion, especially once you’ve completed the last step and figured out from it your next best move. 

 

How Can I Stop Avoiding My Feelings?

In this day and age, individuals are usually encouraged to suppress their feelings and emotions for several reasons. Your job wants you to remain professional, and kids are taught that expressing emotions makes you weak. But all this avoidance of feelings can cause them to fester and grow into serious issues such as anxiety and depression. This is why it is time to stop avoiding your feelings. 

 

Mindfulness

 

The number one tool you can use to stop avoiding your emotions is applying mindfulness to your life. Mindfulness is taking time out of your day to spend with yourself, your thoughts, and your feelings. Mindfulness will teach you who you are as a person and how to accept yourself just the way you are. It can also teach you about how and why you feel certain emotions, and you’ll learn to express them properly instead of burying them within. 

 

Meditation

 

Another easy way to begin to confront your feelings and work through them is through the practice of regular meditation. Medical professionals worldwide simply rave about the health benefits of meditation. Several studies have shown that it can help with even more serious issues such as anxiety and depression. So, it’s time to engage in meditation in your own life daily, so you can spend time processing your emotions in a safe space.

 

Deal With Your Emotions Immediately

 

A common tactic in emotional repression is when you experience something that you resolve to deal with it later. The problem is, you rarely actually end up dealing with it later. This is why it is good practice to decide to work through your emotions when they come around. If someone says something that upsets you, tell them that, right then and there, and then the issue can be resolved immediately. This is much better than burying the pain of the hurtful words until they grow to be something worse when the words may have been a simple misunderstanding. 

 

Overall, it can be a challenging task to learn to stop avoiding your feelings. But if you are going to live a happy and healthy life, you must learn to express your feelings to yourself, and others, in a respectful manner. So, start with a bit of mindfulness, meditation, and immediacy, and soon you’ll find you’ll no longer feel like you need to hide your emotions.

 

5 Methods for Stopping Negative Self-Talk in Its Tracks

Imagine this: you’re on your way. You’re about to make some serious progress in something which matters deeply to you when suddenly, there it is. A nasty little inner voice telling you all the ways you’re going to fail.

 

The brakes slam on. Wherever you were on this particular road to realizing your goals, you’re parked now and going nowhere fast. All because of some negative self-talk.

 

Nope. You can’t let it end that way. It’s time to re-write the script and get moving again. It’s the negative self-talk that needs to stop in its tracks, not you. 

 

How? Try these methods for some quick and easy success:

 

Take a Reality Check

 

When you hear the negative thoughts, ask yourself if this is really what the truth of the matter is. Are you ‘always’ late or just ‘sometimes’? Negative self-talk tends to exaggerate.

 

Soften the Blow

 

Try rewording something negative into something a little more passable if you can’t figure out the positive counterpart. Even taking the sting out of the words will help you to feel more motivated. For example, thinking, “I cannot possibly finish on time” might become, “I will finish this project, and even if it’s late, it will be okay because I talked to my boss about it.”

 

Think Like a Friend

 

When you hear negative self-talk, ask yourself if you would talk to someone else in the same way. If not, ask yourself what you would say instead to your friend about the same topic. Practice talking to yourself the way you would to them.

 

Look into the Future

 

Will this really matter tomorrow? Or next week? Or next year? A lot of negative self-talk is focused so much on the here and now. We tend to forget how little these words will matter outside of today. Brush off the things which have no bearing on your future.

 

Stop the Thought

 

Even interrupting your negative self-talk will change the script and force another ending to the story. With this in mind, simply tell yourself to stop when you hear negative thoughts. Force yourself to think about something different. If the negative thinking comes up again, tell it quite firmly to disappear again. Keep doing this until it goes away and stays away.

 

Feeling better now? Hopefully, you’re back up and running. The sky is the limit! Now get moving, and don’t look back.

Reasons We Struggle with Patience

The alarm fails to go off, so you oversleep. Now you are late, and you have a flat tire to make things worse. You know that if one more thing happens, you might explode with some expletives that would make a sailor blush. 

 

Every day, we fight to maintain a sense of calm as the world around us pushes our patience buttons. We may have heard that patience is a virtue, but why is it so hard to be patient? What factors play into our ability to let go of our frustrations and let things roll off our backs? 

 

6 Reasons People Are Impatient

 

Our fast-paced society has us frustrated over small things. Even though we know we need to learn how to be patient, we all still struggle, and here’s why:

 

1.       Our habits are disrupted. Habits offer comfort. They give us a sense of calm in a chaotic world. We become impatient when something comes along and disrupts our typically scheduled patterns.

 

2.       Things are important, but time is running out. You have an important meeting. While you left with plenty of time to get there, delays occurred. You may have a flat tire, or there is an accident on the highway. As the clock hands move closer to the appointment time, your patience grows thinner and thinner.

 

3.       Other people succeed, and we don’t. The comparison trap can cause much upheaval in your life. Seeing others succeed in pursuing their goals while you are stuck in a rut is bound to cause jealousy and some impatience on your part.

 

4.       We feel overwhelmed. Having too much to do leaves many of us feeling overwhelmed. So we move from task to task, working fast and efficiently until someone comes along and tips the apple cart. Now things are stalled, and patience is lost.

 

5.       We don’t see results as fast as we think we should. Let’s say you want to lose weight. You research methods and choose to eat healthier and exercise. You start out great and drop seven pounds your first month. Then you lose two; then none for several weeks. When progress stalls, it is easy to grow impatient.

 

6.       We are tired and hungry. Anytime you are tired, you are likely to lose your patience with others fast. Being hungry has the same effect. 

 

Recognizing why we become impatient is the first step in pursuing a happier life filled with patience. Consider which of these reasons play the most significant factors for you, and then learn how to combat impatience.

How Can I Be Happy with What I Have?

Are you struggling to be happy with what you already have? Are you constantly wanting more? Well, you may know by now that being content with what you already have is a major aspect of being happy. Below are some tips to help you stop focusing on what you don't have and be happy with what you do. 

 

Cut The Social Media

 

One of the main reasons people often feel they aren’t happy with their lives and the things they have is that they see friends and family with things they lack. If this sounds like you (be honest), it is time to ignore these people on social media. If it isn't just certain people but social media as a whole, then it's time to delete the apps completely off your phone. Less focus on social media will help you to be happier with what you have.

 

Make a List

 

As weird as it sounds, sometimes even just making a list can help you be happy with what you have. So, take the time to catalogue all the amazing things you have in your life. They do not have to be things either; you could also include attributes you are thankful for and people you are glad to have in your life. For best results, you should make lists of what you are thankful for regularly. 

 

Celebrate The Little Things

 

Another reason that people find that they can't be happy with what they have is that they are waiting around only to celebrate the major milestones of life—and there simply aren't that many big milestones. Instead, you need to practice celebrating the small wins in life, no matter how small they may be! Did you get through an entire week of workouts? Tell all your friends! Or maybe you decorated a new wall—send pictures to your family! Celebrating the small wins in life will help you realize how many amazing things you should celebrate. These mini-celebrations will help you to be happier with what you have.

 

Sometimes, it can be quite the challenge to be happy with the things you have in life, but if you cut the social media, you may find this is a huge catalyst for your happiness. Follow this by making a list of what you are grateful for and celebrating the small things, and you will be happy with what you have in no time!

 

6 Indicators You Might be Overthinking Things

Have you ever considered you might be overthinking?

 

While carefully considering a new idea can be an excellent thing, there comes a time when thinking about something needs to give way to action. Sometimes, though, we stall ourselves out by getting so involved in our thoughts, we never act at all. 

 

At what point does serious planning become obsessive overthinking? Ask yourself these questions:

 

How Many Times Have You Gone Over This in Your Mind?

 

Considering a new thought or question a few times is natural. If you’re thinking about this constantly over several hours or even days, you’re probably getting too caught up in your thoughts.

 

How Many Times Have You Gone Over That Conversation?

 

Overthinkers can’t let anything rest. If you find yourself revisiting past discussions to the point where you have every piece of dialogue memorized, and even analyzed, you’re definitely overthinking.

 

Where are the Shades of Grey?

 

People who overthink tend to concentrate on absolutes – everything is either all one way or all another. There’s never any middle ground. If you can’t find the shades of grey, you’re overthinking things.

 

How Important is What Other People Think?

 

This goes back to the idea of repeating conversations in your head. Typically, we obsess over what the other person said because we’re worried about their opinion of us. If you’re concerned about how the world sees you, you’re already in trouble. The truth of the matter? At this point, you’re thinking about them, far more than they’re thinking about you.

 

What is the Motivation?

 

If you’re spending a lot of time trying to figure out why people are doing something, you’re venturing into dangerous territory. Unless you’re wanting to find out something positive (such as how they did something you want to emulate), you’re wasting your own time. What does it matter if they chose to do a sure thing? Unless it impacts you directly, it’s really none of your business. 

 

How Are You Sleeping?

 

If racing thoughts are keeping you up at night, you’re overthinking, plain, and simple. Bedtime is when you’re supposed to let go and allow yourself to rest.

 

Whenever you allow yourself to be caught up in a spiral of worry and anxiety, you’re allowing your thoughts to take control of your day. Over time, your thoughts can take over your life, keeping you from the things you desire. When this happens, it’s definitely time to take a solid step back so you can restore the appropriate balance once again.

5 Tips for Helping You to Unwind when Worried

Some days we’d rather not go through. Let's face it, we all go through times of intense stress and worry. The idea of unwinding at all in these circumstances can feel impossible. At the same time, it's these bad days where we need to unwind more than ever.

 

With this in mind, let’s take a look at several tips designed to help you unwind even when you’re worried.

 

Start By Getting Back into the Moment

 

A lot of what we're doing when we're worrying is living in the future. We're caught in a world of 'what if' and speculation. This is why it's crucial to get back into the here and now. Mindfulness or meditation can help you focus on where you are right now. Close your eyes and focus on your breathing. Don't allow thoughts to intrude. Instead, allow yourself to drift, thinking about what you hear or smell. It doesn't have to take long. Even a few minutes of mindfulness will help you to unwind significantly.

 

Are You Being Reasonable?

 

What are you worried about most often? Is this a reasonable worry? Sometimes all we need to unwind is a quick reality check. You might be overthinking things. If you're not sure if you see the situation clearly, this might be a good time to talk to someone else about what's going on. Do they see things the same way? 

 

Let Go

 

There are some things you’re not going to be able to change about what’s going on right now. Remind yourself whatever is happening is just another piece of this particular segment of your life. You will get through it. You'll find it easier to relax if you can release what is out of your control.

 

Forget the Fortune-Teller

 

Sometimes when we’re worried, we’re falling into the trap of thinking things are very black and white. Generally speaking, things are seldom as bad as we imagine them to be. Take a deep breath and let the situation unfold as it will without trying to predict the future. 

 

What Are You Telling Yourself?

 

Sometimes we get in the habit of seeking out the negative, especially when it comes to ourselves. Could it be you're worried about something which isn't even true? Consider the words you use when talking to yourself. If you’re using more negative than positive phrasing, start changing the dialogue to more positive statements. It’s a lot easier to unwind when you’re not beating yourself up all the time.

 

While these tips might not necessarily solve the crisis in your life, they'll help you to put even difficult times into a better perspective, allowing you to at least take some time to breathe and figure out the next steps. Truly, you've got this!