Supported by the words of his Holiness the Dalai Lama, last week we talked about measuring happiness, reflecting on the daily gifts that surround us. This week, I want to help you hack your happiness by understanding the hormones that create it. 

Over the last 18 months, it’s been a difficult time for many. From lockdown to diminishing social engagement, from uncertainty to financial difficulties, from cancelled holidays to working from the same room for over a year (for those who have not been furloughed or let go), from not seeing your loved ones to losing people close to you. It has taken its toll on everyone.

I am no exception. This is, in part, how this newsletter came about.

Remember last week, number 18 out of 20 awesome moments that make us smile: “high fiving baby”? Well, there’s a baby that I would love to high five: my nephew! He is now nearly 1 year old and I haven’t been able to meet him as border restrictions mean my sister is stuck in Hong Kong. It’s hard for all of us.

To fight this, let’s find tricks and shortcuts.

Today, let me share some advice that I think is insanely helpful. Here are some secrets for you to release happy hormones naturally and tell your doctor to take the pills and shove them up somewhere only they can find! 

Being happy is based on 4 chemicals: dopamine, oxytocin, serotonin, and endorphins.

“Your Pain Killer” – Endorphins

Endorphins are chemicals produced by the body to relieve stress and pain. They work similarly to a class of drugs called opioids. Opioids relieve pain and can produce a feeling of euphoria. They are sometimes prescribed for short-term use after surgery or for pain relief.

Here is how you can produce them:

• Laughing (out loud)

• Drinking lemon water in the AM

• Watching a (funny) movie

• Listening to music

• Eating dark chocolate

• Exercising

“Your REWARD Chemical” – Dopamine

Dopamine is a type of neurotransmitter. Your body makes it, and your nervous system uses it to send messages between nerve cells. That's why it's sometimes called a chemical messenger. Dopamine plays a role in how we feel pleasure. It's a big part of our uniquely human ability to think and plan.

Here is how you can produce it:

• Create a to-do list

• Do self-care activities (a manicure will do the job ladies, yes!)

• Acknowledge three things you’re grateful for

• Celebrate LITTLE wins

• Eating food

• Achieving a goal

• Complete a task

“Your LOVE Hormone” – Oxytocin

Oxytocin is a hormone that acts on organs in the body (including the breasts and uterus) and as a chemical messenger in the brain, controlling key aspects of the reproductive system, including childbirth and lactation, and aspects of human behaviour.

Here is how you can produce it:

• Socialising

• Physical touch

• Holding hands

• Hugging your family members with meaning

• Petting (playing with) animals

• Cuddling a baby

• Giving out compliments (my favourite)

• Building other people up

• Helping others

“Your MOOD Stabilizer” – Serotonin

Serotonin is the key hormone that stabilizes our mood, promoting well-being and happiness. This hormone impacts your entire body. It enables brain cells and other nervous system cells to communicate with each other. Serotonin also helps with sleeping, eating, and digestion.

Here is how you can produce it:

• Mindfulness/Meditation

• Exercising

• Playing sports

• Spending time in the sun

• Being/Walking in nature

• Breathing (in for 7 seconds, hold for 7 seconds, out for 7 seconds. Do this 7 times in a row and the head rush you’ll have is your brain saying, “Thank You.”)

So now you know what EXACTLY is happening within and know what actions directly induce specific hormones! Now, it’s time for you to have a go!

Schedule some of the above actions into your week and watch what happens to your average mood. There is no rocket science here, but it all takes planning, time, effort, and energy.

QUESTION…

So, what actions will you schedule in your week to boost your average mood?