Your body is constantly working behind the scenes to regulate your mood, and much of this work comes down to hormones.
Often times, we don’t have much control over our hormones — hello, menopause! — but there are ways we can increase our chances of making more of the good ones. The great thing is that when you understand how to activate these feel-good chemicals naturally, you can boost your happiness, energy, and overall wellness. It’s worth a try, eh?
1. Move your body daily.
Exercise is one of the most effective ways to boost endorphins, your body’s natural painkillers. Activities like walking, dancing, or yoga release these hormones, creating a natural “high.” Even small bursts of movement can lift your mood. Making movement part of your routine ensures a consistent flow of happy hormones.
2. Spend time in the sun.
Sunlight stimulates the production of serotonin, which is associated with happiness and calmness. Aim to get outside for at least 15 minutes a day to soak in the benefits. Natural light also helps regulate your sleep-wake cycle, which further boosts mood stability. Just don’t forget the sunscreen!
3. Eat foods that support hormone production.
Your diet plays a key role in hormone regulation, especially for serotonin and dopamine. Foods rich in omega-3 fatty acids, tryptophan, and probiotics—like salmon, eggs, and yogurt—are particularly beneficial. Incorporating a variety of colourful, nutrient-dense foods ensures your body gets what it needs to create happy hormones. A balanced diet supports long-term mental and physical health.
4. Laugh more often.
Laughter triggers the release of endorphins and lowers levels of stress hormones like cortisol. Whether through funny videos, jokes, or time with friends, finding reasons to laugh every day is a natural mood booster. It also strengthens social bonds, which adds another layer of happiness to your life. Letting yourself enjoy humour can transform your day.
5. Practice gratitude.
Expressing gratitude increases dopamine, the “reward” hormone, helping you feel more satisfied and motivated. Write down three things you’re grateful for each day, or take time to thank someone who’s made a difference in your life. It’s a simple habit, but it shifts your focus to the positive aspects of your day. Over time, it rewires your brain for greater happiness.
6. Get enough quality sleep.
Sleep is essential for regulating hormones like serotonin, dopamine, and cortisol. Make getting a decent amount of sleep each night a priority by creating a consistent bedtime routine. Good sleep hygiene supports your brain’s ability to process emotions and maintain balance. Resting well also gives your body the energy it needs to support your happiness.
7. Engage in physical touch.
Hugging, holding hands, or even petting an animal releases oxytocin, the “love hormone.” This hormone creates feelings of connection and reduces stress. Making time for these small, meaningful moments can create a ripple effect of positivity in your relationships. Physical touch nurtures both emotional and physiological well-being.
8. Listen to uplifting music.
Music has the power to increase dopamine levels and improve your mood almost instantly. Create playlists with your favourite feel-good songs or listen to calming tunes when you need to relax. The right music can evoke emotions that energise or soothe, depending on what you need. Letting music guide your mood is a simple and accessible way to hack your hormones.
9. Try meditation or deep breathing.
Meditation and mindfulness reduce stress hormones and increase serotonin and dopamine. Deep breathing exercises, even for just a few minutes, can calm your nervous system and promote relaxation. Incorporating mindfulness practices into your routine helps create a steady baseline of calm and happiness. These habits also improve your ability to handle challenges with grace.
10. Socialise with people who put a smile on your face.
Spending time with supportive friends or loved ones boosts oxytocin and lowers stress levels. Social interactions create a sense of belonging, which enhances overall happiness. Making time for meaningful conversations strengthens your connections and improves your emotional health. Surrounding yourself with positive energy encourages the flow of happy hormones.
11. Do something creative.
Engaging in creative activities like painting, writing, or cooking can trigger dopamine, as accomplishing a task feels rewarding. Creativity also provides an outlet for self-expression, which can be incredibly fulfilling. Setting aside time for hobbies allows you to tap into your passions while boosting your mood. Every small achievement fuels a sense of accomplishment.
12. Challenge yourself with new goals.
Setting and working toward goals activates dopamine, especially as you make progress. Even small goals, like reading a chapter of a book or learning a new skill, can bring a sense of achievement. Breaking larger goals into smaller, manageable steps keeps the momentum going. Achieving milestones, no matter how small, reinforces a cycle of positivity.
13. Give back to people in need.
Acts of kindness, whether volunteering or simply helping a friend, release oxytocin and boost your own happiness. Helping people creates a sense of purpose and strengthens your connection to your community. The positive impact you have on someone else’s life reflects on your own well-being. Kindness is a powerful way to nurture both yourself and other people.