Habits + Hormones + Happiness

It's the little things.

Some habits just seem to have the power to lift your spirits.

Whether it's taking a few minutes to dive deep into your favourite novel, jotting down some things you're grateful for, or spending some time in nature, there's plenty of psychological research to suggest that certain activities can help improve your mood and your hormones will eventually kick in your happiness.

Here are few of my favourite tips to impact our habits, hormones and happiness.

Make time with friends. Trust is what triggers the oxytocin high. When you’re in an activity with someone near and dear you naturally feel good.

Hug someone. Oxytocin bonus! Be sure to hug those near and dear to you. A thirty second hug with someone you trust is all it takes to get the neurons fired up. Here are some tips for a successful hug: Don’t be namby-pamby. No gentle pats on the back. Throw all of yourself into it. Hold tight and be loving. Rest your head on your hugging partner’s shoulder. Show the love. And make it last for thirty seconds. When was the last time you hugged your husband/ wife/ child/ girlfriend/ boyfriend/ colleague?

Finish up a project. Go for the goal! Or the high, depending on your interpretation. Dopamine has to do with addiction, along the lines of “sex and drugs and rock & roll,” whether to cupcakes or cocaine. Maybe I should consider watching sports on Sundays? But I’d rather work on other projects. By finishing what I’ve started, such as a blog I’m writing or that painting I started brushing a year ago, I’ll have achieved a goal and can genuinely feel good about my accomplishment. Who am I kidding, I’ve got so much house and yard work to do there is no shortage of potential “highs.” Now there’s an incentive to return to my unfinished painting!

Laugh. Laughter will do the trick for endorphins too. I could watch a comedy, read a funny book, call a friend, do anything that will make me laugh out loud. Can we ever laugh enough?

Eat spicy food. Endorphins are triggered by this as well. Put some Sriracha on that noodles. Bam!

Stay calm. This is a lifelong challenge, not just a weekend thing! To up my testosterone level, I exercise, meditate and write in my blog regularly. Reading fiction and listening to music are my activities of choice when I start to get anxious. Low testosterone levels are considered a major contributor to depression and anxiety. Testosterone affects all sorts of areas of the body so the verdict isn’t out yet on what works best. Essentially, I do anything to keep my stress level down so I won’t make my cortisol go up.

Diet. For higher progesterone & testosterone levels, it’s suggested to add this mix of foods to your diet: mussels, spinach, asparagus, eggs, salmon, dark chocolate, legumes and nuts, avocado and to take a probiotic. No problem there on the dark chocolate. It’s a daily staple. Could it be I get a little lazy on weekdays and don’t eat as well as I think I do? Ah, maybe! My Sunday morning breakfast with sausages, bacon and 2 fried eggs treat probably isn’t the best. Yet I love it. You too…right?

Get out in the sun. Bright light for serotonin. We need vitamin D which plays a crucial role in strengthening bones, fighting depression and boosting immunity. My levels are high. If you’re lucky enough to be able to bask in the sun on a regular basis, go for it. We don’t have much opportunity these days owing to indoors life.

Exercise. I’m on it. I walk daily, meditate occasionally and play table tennis when I can. Exercise releases just about all the happy hormones: dopamine, endorphins and serotonin to name a few. And when you sprint or really feel the burn, your endorphins kick in too.

Drink coffee (not too much, though). They don't call it "Central Perk" for nothing. As a central nervous system stimulant, caffeine doesn’t just boost alertness, it can also improve your mood.

Several studies have even found a connection between caffeine consumption and a reduced depression risk, as well as an even a lower risk of suicide.

Meditate. Multiple studies suggest that meditating — focusing intently and quietly on the present for set periods of time — can help lessen feelings of depression and anxiety. Research in long term meditators — Buddhist monks, for example — shows that these peoples’ brains have well-developed areas that could be linked to heightened awareness and emotional control. While it's possible that people with such brains might be more likely to meditate in the first place, other studies do show that people who complete a meditation program tend to show brain changes linked with self-awareness, perspective, and memory.

Do things you do when you’re happy — even if you’re not. Experiencing positive emotions not only appear to have the power to neutralise negative ones, but can also encourage people to be more proactive. “Positive emotions may aid those feeling trapped or helpless in the midst of negative moods, thoughts, or behaviours — for example, grief, pessimism, or isolation — spurring them to take positive action.

Set realistic goals. If you’re one of those people who like to make to-do lists on a regular basis, then listen closely: When you’re setting your goals, it’s better to be specific and set goals you know you can achieve. For example, instead of setting a goal like "save a lot of money”," Save 1 Million Rs this year”.

Spend money on others, not yourself. When you’ve had a really bad day, you might have the urge to go and buy your favourite comfort food or finally purchase that pair of shoes you’ve been eyeing for the last three months. However, research shows that you’ll feel happier if you spend that money on someone else, instead of yourself.

Write down your feelings. Ever heard someone say, 'If you're angry at someone, write them a letter and don't send it'? While that might seem like a waste of time, science reveals recording your feelings is great for clarifying your thoughts, solving problems more efficiently, relieving stress, and more.

Aromatherapy. Endorphins set off the brief euphoria that masks physical pain. For a quick fix I could light a candle, specifically the scent of vanilla or lavender which has been found to boost your endorphins. Spray or splash your favourite fragrance or after shave, and you are set for a trance.

I didn’t list getting enough rest, but my assumption is if I hit all the happy hormones I’ll be rewarded with a good night’s sleep. Hello Happiness!

Live Aware.