What are Happiness Hormones? Scientific Habits to Increase Serotonin and Dopamine
Do you ever feel anxious or unmotivated for no reason, even though you want to live a happy life every day?
Actually, that might not be a mental issue, but rather related to the "hormones" in your body.
Today, I will talk about "serotonin" and "dopamine," which influence our sense of happiness, from a scientific perspective.
Serotonin: The "Calmness Hormone" that brings peace of mind
Waking up in the morning feeling somewhat lighthearted. On days like that, serotonin is surely working well.
Serotonin is a neurotransmitter that brings us "calmness" and a "sense of security." In today's high-stress society, it is an important ally for maintaining emotional balance.
When serotonin is lacking, the following things happen:
Feeling irritable for no reason
Feeling down over trivial things
Having trouble sleeping at night
Unable to maintain concentration
Research at the University of Tokyo Faculty of Medicine has also confirmed that when serotonin decreases, it becomes difficult to control emotions. In other words, serotonin acts as the "brake" for the mind.
3 habits you can start today to increase serotonin
There is nothing difficult about it. You can increase serotonin with small adjustments to your daily routine.
1. Soak up the morning light
Open the curtains and bathe in the morning sun. Just by doing that, serotonin neurons are activated. Research at Stanford University suggests that people who continued 30 minutes of sunbathing in the morning saw their serotonin levels rise by 15%.
2. Do rhythmic exercise
Taking a walk, chewing gum, deep breathing. Moving your body in a steady rhythm acts as a switch to increase serotonin. According to research from Juntendo University, effects appeared after just 3 weeks of walking for 20 minutes, 3 times a week.
3. Consume tryptophan in your diet
Bananas, natto, tofu, yogurt, and eggs. The "tryptophan" contained in these foods serves as the raw material for serotonin. Even just adding one banana to your breakfast can lead to changes.
Dopamine: The "Reward Hormone" that gives you motivation and a sense of accomplishment
The feeling of your heart leaping when you think, "Yes! I did it!" That is the work of dopamine.
Dopamine is secreted when you achieve a goal, when you are praised by someone, or when you get a "like" on social media. It is the driving force that moves us forward and adds color to our lives.
Three roles of dopamine:
Motivating you
Making success experiences feel "good"
Increasing concentration
However, caution is needed here.
The "Light and Shadow" of Dopamine
Because dopamine brings powerful pleasure, it can lead to "addiction" if overstimulated.
Checking social media repeatedly every time a smartphone notification sounds. That is also the work of dopamine.
Research at the University of California shows that the brain reacts strongly at the moment a notification is received, causing a surge in dopamine.
The feeling of "just one more time" or "next time for sure" is also because dopamine is exciting the brain with the "anticipation of reward."
It is said that this mechanism is one of the causes of decreased concentration and fatigue in modern people.
Happiness is built on "balance"
Serotonin and dopamine. These two actually have opposite properties.
Dopamine = excitement, challenge, desire
Serotonin = stability, satisfaction, peace
If you lean too much toward either one, your mental balance will collapse. Research at Yale University has also confirmed that the higher the level of happiness, the more these two hormones are in harmony.
In other words, true happiness is not a state of "constant high tension," but a state where "quiet satisfaction" and "positive motivation" coexist.
Simple daily habits to cultivate happiness hormones
1. Value the small "I did it" moments
Daily small achievements are more important than big successes. "I was able to make breakfast today," "I was able to tidy up the room." Even with such trivial things, dopamine is secreted, leading to self-confidence.
2. Express gratitude in words
Simply saying "thank you" out loud activates the happiness circuits in your brain. Meditation and yoga are also effective in increasing serotonin.
3. Get high-quality sleep
Serotonin is also a building block for the sleep hormone "melatonin." Lack of sleep is a major cause of hormonal imbalance.
4. Connect with others
Laughing and empathizing with someone. Such moments increase serotonin. Whether online or in person, what matters is the "moment when hearts connect."
Conclusion
Serotonin and dopamine are essential hormones that support our emotions, actions, and sense of well-being.
Happiness is not something you can achieve just by "thinking positively." Your mind stays stable only when the hormonal balance in your body is maintained.
By building up small daily habits, anyone can cultivate a "mind and body that easily feels happiness." There is no need to aim for perfection. Start with what you can do, little by little.
May your days be peaceful and filled with excitement.