{how to} HACK your HAPPY đ BRAIN CHEMICALS
In todayâs post weâll chat thruâŠ
â Friendly REMINDER- our FIRST SISTERHOOD RETREAT is OPEN FOR ENROLLMENT!
⥠What HAPPY BRAIN CHEMICALS ARE.
âą 5 simple ways to get your âDAILY D.O.S.E.â of HAPPY BRAIN CHEMICALS
LETâS DIVE IN. đ€
Hello hello friends! Iâm excited for a little quick fire episode to kick off the week with a topic + some tangible tips thatâŠletâs be real - WE ALL NEED: how to hack your happy brain chemicalsâŠbut before I get to that I have to remind youâŠat the time Iâm recording this, women have been CLAIMING spots for the VERY FIRST SISTERHOOD RETREAT. I truly canât WAIT for the retreat and all the transformation, growth, + friendships coming (and honeslty just SPOIL the women who GET HERE with an unforgettable time). I know what retreats have done in MY LIFE and I know what it can do for you, too no matter where youâre at in your journey. So. If youâre looking for a girls weekend meets self care meets all things growth, getting out of your own way, and making PROGRESS towards what matters most to youâŠyouâve got to hurry up and grab a spot for our VERY FIRST SISTERHOOD RETREAT. Itâs here in Tampa FL, August 30th - Sept 2nd and all the details + link to grab your spot are on my website - www.inspirebeautybritt.com/retreat OR you can DM me on Instagram with any qâs and Iâm happy to help. Just wanted to pop in and share that FIRST bc the spots are going to go and once the 10 fill up I wonât have space until I announce the next retreat.
OkayâŠletâs talk all things HAPPY đ BRAIN CHEMICALS.
TBH this is a topic Iâve wanted to chat thru for awhile now, and itâs for good reason. When I started my journey with depression in 2016 I really didnât want to stay on meds forever. Itâs an area Iâm working on still to this day, bc itâs complex. Iâm pro meds. 100%. I know the power they have in my life to help me function at my best. And thereâs still this stigma I carry that maybe I can power thru on my own. Thatâs why I said itâs complex. I want to be wellâŠand for whatever reason I want to do it on my own. I knowâŠI knowâŠBUT I will say, though, Iâve talked a lot about the power of not only relying on medication to âdo the jobâ when youâre not at your best. Pairing meds and also understanding the way our brains function and how to tap into these feel good, happy chemicals that we have access to is so KEY. And you donât have to be diagnosed with depression, anxiety, or a mental illness to benefit. No matter where you are on the mental health spectrum, we could ALL use a little hacking when it comes to the happy stuff, right? The nonstop, go go go, stress of our daily lives is reason enough, right? And esp for the woman listening in who is always striving for her goals + pushing herself, itâs easy to find yourself teetering on the edge of overwhelm and burnout. Iâve been there. That's why todayâs topic is essential bc did you know that certain things you do actually RELEASE your bodyâs âHappy Chemicalsâ?! đ§Ș
I like to remember it by calling it my DAILY D.O.S.E.
D.O.S.E. stands for the happy chemicals in our brains - dopamine, oxytocin, serotonin, and endorphins. Today I want to break down what each hormone is and how to naturally tap into it to feel your BEST. Letâs dive in. đ€
đDopamine: The MOTIVATION/REWARD CHEMICAL
Dopamine is the feel good hormone responsible for managing the brainâs reward center. It's what keeps us driven towards our goals and fuels our sense of accomplishment. Itâs often labeled as the "reward" neurotransmitter, bc when we produce dopamine the result is we get feelings of pleasure, motivation, and reinforcement for whatever it is weâre doing. Thatâs why dopamine is tricky. Bc you can also get those little hits from things that donât really serve + support your best self. Artificial dopamine triggers could be desserts/junk food, social media scrolling, or alcohol where it gives you the momentary hit of dopamine, but itâs connected an addictive pattern that isnât in your best interest. Here are some of my fave (productive) ways to get the dopamine flowing:
HOW TO HACK YOUR DOPAMINE:
â» SET GOALS + ACHIEVE THEM: This doesnât have to be anything huge, friends. This can be as simple as checking something off your to-do list for the day. Thereâs a reason we love to write things down just so we can check them off. It release dopamine! But if it is a bigger goal, itâs important to celebrate milestones along the way so you can trigger the release of dopamine and keep your motivation levels high as you pursue your goals without feeling like youâll never âget there.â
â» MOVE YOUR BODY DAILY: This is why I move my body, yaâll. For the INNER BOOST I get. Physical activity, regardless if it's a walk, yoga, or a fitness class, boosts dopamine levels in the brain. I like to aim for at least 30 minutes of movement everyday to keep my mental health in a feel-good state bc I can totally tell when Iâve stopped moving my body.
â» GET GRATEFUL: This is a KEY PIECE of the WIN THE MORNING journal (shameless plug and shout out!) for a reason, yaâll. Recognizing the positive aspects of your life can stimulate dopamine production and shift your focus towards abundance. So, my most basic practice is to jot down 5 things Iâm grateful for each morning in my journal OR I think about things as my head hits the pillow each night that Iâm grateful for from the day. And if you get stuck, itâs always helpful for me to ask âIf I woke up tomorrow and it was gone, what would I insanely miss?â Those are the things to be grateful for.
â» TRY COLD EXPOSURE: Cold showers or cold exposure therapy, like cold plunges, are basically YOUâŠplacing yourself intentionally in a state of discomfortâŠwhich then stimulates dopamine production. Cold exposure, in particular, has been shown to increase dopamine levels in the brain as a response to the stress of the cold environment. And one of the BIG reasons I do this often and this has become a staple in my life is bc I remind myself that I can do hard things. I have a friend who always says âwe donât get into the cold to get good at the coldâŠwe get into the cold to get good at lifeâ and I love that. Every time I plunge I remind myself that I am capable of overcoming challenges and building resilience for the hard things in life.
â» GET SOME SLEEP: This one is EVERY THING for me, friends. When I am well rested I am a DIFFERENT BRITTANY. I shared a few weeks back that sometimes you arenât lacking motivation. Sometimes youâre TIRED, right? So prioritize quality sleep and in turn that will also support your dopamine production. Aim for 7-9 hours of uninterrupted sleep each night to recharge your brain and enhance your mood.
đ€Oxytocin: The Love Hormone
Oxytocin is often referred to as the "bonding" or âloveâ hormone. And this plays a crucial role in social connection, trust, and intimacy. It's released in abundance during moments of physical touch, affection, and intentional interactions. Let me share some of my fave hacks for boosting the love hormore:
HOW TO HACK YOUR OXYTOCIN:
â» TWENTY SECOND HUGS: Giving a hug to your partner or a loved one is a simple way to increase oxytocin BUTâŠresearch shows itâs powerful to linger longer in the hug. Most of the time hugs last around one second and we move on. Olympic athletes in celebration hug for about 3 seconds. But what if you just stayed in it for 20 seconds. I do this with my husband Charles when Iâm having a difficult day. I ask him to hug me for a long time. And it works. I feel myself able to exhale, relax into his arms, release my tension, and calm down. Seriously. Try it when you get home tonight. A 20 second hug. Itâs the best.
â» QUALITY TIME: As an outgoing introvert this one is a little harder for me bc I could totally bypass the whole QT thing. Quality time is NOT my love language, but I also know itâs so so important for our mental health + accessing those happy brain chemicals. When you prioritize meaningful interactions with friends, family, and even pets it releases oxytocin and also builds connection. And yaâll know I preach that we arenât made to do our journeys or lives alone. QT activities that promote bonding + deepening relationships could include, sharing a meal, going for a walk with a loved one, or simply having deeper level conversations where you can relate with one another. This is an area I have to INTENTIONALLY seek out in my life but it really makes a difference when I do.
â» RANDOM ACTS OF KINDNESS: We all love the feeling when someone randomly gifts us a coffee in the drive thru line or we have flowers on our desk just because. And while thatâs really fun to be on the receiving end of someone elseâs kindness, it actually pays to pay if forward to others. Whether it's complimenting a stranger, volunteering in your community, or helping a friend in need, paying it forward boosts oxytocin levels and promotes feelings of goodwill and connection.
â» GRATITUDE (AGAIN): Okay so not only does daily gratitude help release dopamine, but it also helps boost your oxytocin levels, too. Win win, right? In this caseâŠas it pertains to the love hormone, trying expressing your appreciation towards others openly and sincerely. Maybe send a thank-you note, give a genuine compliment to a co-worker, or thank you partner for the specific work they did around the house + let them know how that was meaningful. Whatever it is, showing gratitude in your relationships can strengthen bonds and enhance oxytocin release.
â» RELAX, YO: Isnât that like the WORST thing to be told? To just relax? I know. I know. But hear me outâŠrelaxation techniques like deep breathing, meditation, or gentle yoga should 100% be added into your daily routine bc these practices help reduce stress levels and promote oxytocin release, which is why we end up doing them and feeling a sense of calmness afterwards. It doesnât have to be long either. I like to put on 5 or 10 min meditations. You can do 1 min of square breathing (4 counts inhale, hold for 4, exhale for 4, and then hold for 4). Or you could even do some gentle yoga while you wind down at night.
âđŒSerotonin: The Mood Stabilizer
Serotonin is often hailed as the "feel-good" neurotransmitter, regulating mood, appetite, and sleep. It plays a key role in promoting feelings of happiness, contentment, and emotional well-being. Itâs also the chemical that tends to be lacking in people with depression, so this one is the one I love to focus on in my journey. There are a lot of ways to hack this hormone and youâre gonna notice that A LOT of these are duplicates from the first two (dopamine + oxytocin) which basically means those are the ones we should really hone in on, right?
HOW TO HACK YOUR SEROTONIN:
â» SUN BATHE: Okay hereâs the dealâŠmy dog Frankie LIVES for sunbathing. Itâs his happy place and honestly, itâs mine too. Iâm actually prepping this episode OUTSIDE for this very reason. When Iâm outdoors I just FEEL better. Ever notice in the winter when itâs a little dark + drearyâŠthe days are shorter, the sky tends to be less clearâŠthat your mood takes a hit? Itâs bc of this right here. VITAMIN D + the power of getting into the sunshine. Even if you donât live where itâs sunny all year round, you can still benefit from getting outdoors and soaking up natural light. Sunlight exposure stimulates serotonin production in the brain, lifting your mood and energy levels. My goal is to get outside daily, especially in the morning to help kick off my day and wake me up.
â» FUEL YOUR BODY TO FEEL YOUR BEST: What you eat matters, friends. And when you give your body nutrient-rich foods it actually supports your serotonin production. And the fake chemical, processed crap isnât doing anything to help your mood. It might give you a short burst of dopamine, but itâs not lasting and when it wears off all youâre left with is an empty bag of chips and that blah feeling. Iâm not for dieting and Iâm not for deprivation. So my philosophy is âfuel your body in ways that help you feel your best.â Just like I said with movement how I can tell if itâs been awhileâŠthe same is true here. When Iâve been traveling and out of my normal cooking routine or when events pop up or weâve been eating out more than normal I can tell the toll it takes on my overall well-being. Not just on my body, but on my mind too.
â» MOVE YOUR BODY (AGAIN): I told yaâll some of these would be recurring themes. Moving your body being one of them. Regular exercise is not only beneficial for dopamine release but also for serotonin production. Aerobic activities that get your heart pumping like jogging, cycling, or swimming, elevate serotonin levels and promote a sense of well-being. Simply put, movement matters for your mental health.
â» RELAX (AGAIN): I know no one wants to be told to relax, but itâs interesting that we are seeing it again. Meditation, deep breathing, and relaxation techniques play a huge role in the production of our happy brain chemicals, helping to reduce stress + anxiety while boosting serotonin activity in the brain.
â» GET SOME SLEEP (AGAIN): So here we areâŠmoving your body seems to be a common theme, mindfulness + relaxation techniques, AND NOWâŠsleep. Seriously you canât skip this part friends. Restful, quality sleep supports optimal serotonin function. To do this, try to establish a consistent sleep schedule, create a relaxing bedtime/PM routine, and create a sleep environment that helps you fall (+ stay asleep). All of this is so helpful for me when it comes to getting true, restorative sleep and enhancing my serotonin levels.
đEndorphins: The Pain Reliever
Alright and the last piece of your DAILY D.O.S.E. are endorphins. Endorphins are the body's natural painkillers, produced in response to stress and discomfort. They induce feelings of euphoria and alleviate pain, acting as natural mood lifters. Itâs like when you hear about someone having a ârunnerâs high." This experience is connected to the release of endorphins during the run. Which leads me toâŠ.you guessed itâŠ
HOW TO HACK YOUR ENDORPHINS:
â» MOVE YOUR BODY (AGAIN AGAIN): If you didnât see the theme, friends, IDK what to say. Moving your body is so KEY for mental health and itâs honestly why this space exists. Bc I realized that we looked at our physical self care all wrongâŠwe look at what it can do to the OUTSIDE of our body, but goshâŠit does so so much for the INSIDE, too. Regular exercise in your routine triggers the release of endorphins. These are going to be your heart pumping cardio activities, like running, cycling, or high-intensity interval training (HIIT). These types of movement stimulate the production of endorphins, leaving you feeling energized and uplifted afterwards which is why a post work workout is amazing after a stressful day OR a morning movement sesh is a great way to kick off the day on a high note.
â» LAUGH OUT LOUD: Friends we start to take life SO FREAKING SERIOUSLY as we age, right? I hope itâs not just me. One of the best things for my brain health is surrounding myself with humor and laughter. Some simple ways you can do this include watching a funny movie or show, attending a comedy show (yaâll we just saw Nate Bergatsy this year live and he is HILARIOUS. His style of humor is clean and just funnyâŠif you canât catch him live, heâs got lots of specials on Netflix), or the easiest way is to share a good laugh with friends. I had some girls over for a ladies night the other week and a very large stink bug flew into the house and yaâllâŠwe almost peed ourselves laughing at how ridiculous the situation was as we tried to decide whether to catch it, kill it, or find a way to let it outside. No matter how you find your laughs, just know that it triggers endorphin release and promotes a sense of well-being.
â» PLAY SOME TUNES: Music is so healing, right? And IDK about you, but when Iâm in a funk, a song can completely change my mood. My advice is to make a playlist called MOOD BOOSTER and play it anytime you need a little endorphin boosting reset.
â» RELAX (âŠNO SERIOUSLY): One more time for the people in the back. Relaxation matters and it has a LOT to do with the production of happy chemicals in your brain. To boost endorphins, youâre gonna want to do some deep breathing exercises. Deep breathing, specifically, triggers the release of endorphins, helping to alleviate tension and promote a sense of calm. Have I convinced you yet? đ
â» GET A MASSAGE: Whenâs the last time you got a massage? My husband Charlie and I have had a Massage Envy membership for as long as I can remember and itâs everything. Massages release tension and promote relaxation, duh right? But how often do we KNOW something but we donât DO it? Massage therapy is a great way to stimulate the production of endorphins, relieving pain and promoting an overall sense of well-being + calm. And even if you canât get a full on massage, maybe itâs as simply as rubbing your partnerâs back, neck, or feet OR if youâre flying solo you could use a foam roller, a tennis ball, or even a massage gun on your body to get the effects.
So. A quick chat today with some simple tips for naturally boosting those HAPPY BRAIN CHEMICALS. And hopefully it will be easy to remember using the idea of âYOUR DAILY D.O.S.E.â
D. DOPAMINE. HOW CAN YOU GET THOSE QUICK WINS TO BOOST THE REWARD SYSTEM?
O. OXYTOCIN. HOW CAN YOU GET THOSE LOVE + CONNECTION BASED FEELINGS?
S. SEROTONIN. HOW CAN YOU PRODUCE SOME POSITIVE FEEL GOOD VIBES IN YOUR LIFE?
AND E. ENDORPHINS. HOW CAN YOU RESPOND TO STRESS + DISCOMFORT WITH NATURAL PAIN REMEDIES?
These are my FAVE ways to boost my happy brain chemicals and I canât wait to hear how that works as you apply it to your own life + journey. Be sure to share this episode on your social and tag me so I can see what youâre loving + learning along the way. Iâm rooting for you. And I canât wait to see you back here next time on The SELF CARE Sisterhood Podcast. đ€đ€đŒ
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