Add a little joy back into your day with these easy, dopamine-boosting tricks
Feeling positive isn’t like flicking a switch; you can’t just turn on those happy thoughts. However, there are ways you can encourage short bursts of the happiness hormones serotonin, dopamine, endorphins, and oxytocin. In fact, even on the saddest of days, you can add in pockets of happiness, if you know how. Here, we’ve got a collection of expert-backed tips and scientific ways to boost your mood, no matter how grey your day seems.
1. SEEK OUT POSITIVE NEWS
The news can feel overwhelmingly negative at times; in fact, it’s almost too much for our brains to cope with. Interjecting some of the bad news with more positive stories can help you stay uplifted. You can seek out good news at outlets such as positive.news and thehappynewspaper.com – don’t forget to save the stories that stand out to you for a day when you feel a bit bleak.
2. CREATE A GOOD MOOD PLAYLIST
“Music provides a total brain workout and has been shown to reduce anxiety, blood pressure, and pain,” says Amanda Place, a positive psychology coach and founder of Sculptrition (sculptrition.com). Science backs this theory. A study by Nature Neuroscience found that dopamine was up to nine percent higher when volunteers listened to music that they enjoyed. “Create a playlist of your favourite songs or listen to something uplifting,” says Amanda. “Dancing around your room to your favourite tunes can also be a fun and energising way to boost your mood.”
3. MOVE YOUR BODY IN A WAY THAT MAKES YOU SMILE
“Exercise releases endorphins, which are hormones that help relieve pain, reduce stress, and improve your sense of wellbeing,” says Amanda. “Even if you don’t feel like hitting the gym, go for a walk or do some stretching at home. Moving your body can help release tension and make you feel better.” Studies show that exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proven to reduce anxiety and depression, but any movement that makes you feel good can do wonders for your mind.
4. DO SOMETHING CREATIVE
Having a creative outlet or a passion project can boost your mental health tenfold. Research from The Journal of Positive Psychology shows that being creative can increase positive emotions. “Engage in a creative activity that you enjoy, whether it’s painting, writing, or playing music,” says Amanda. “Expressing yourself creatively can be a great outlet for negative emotions and help you feel more positive.”
5. FIND A NATURE HOTSPOT
“Spending time in nature ca
