MICRODOSING HAPPINESS WITH ENDOGENOUS SUBSTANCES
Compiled by Rus Devorah (Darcy) Wallen, LCSW, ACSW, CIMHP
Every day, observant Jews recite the blessing Asher Yatzar, acknowledging the intricate wisdom of the human body—its vessels, hollows, and delicate balance that sustains life. In this blessing, we declare that HaAdam—the human being—was created b'chochmah, with wisdom. But what does this wisdom refer to? Is it Divine wisdom in creation? Is it that G-d was wise in making the human? Or perhaps it reflects that Hashem designed the human body with an innate, built-in wisdom for health and well-being.
Just as we are endowed with the fight-or-flight response (which, according to Polyvagal Theory, also includes more nuanced reactions such as freeze, fawn, or flop), Hashem (G-d) has also gifted us with biological mechanisms that enhance our well-being: endogenous hormones and neurotransmitters. These biochemical messengers—such as dopamine, serotonin, oxytocin, and endorphins—are the body’s natural happiness hacks, allowing us to optimize mood, motivation, connection, and overall health through intentional activities.
Our bodies are remarkable, self-sustaining systems, designed not only for survival but also for joy, resilience, and vitality. By understanding how our actions can activate these neurochemical systems, we can harness the body's innate brilliance to enhance well-being in simple yet profound ways. Through purposeful behaviors, we can naturally "microdose" these feel-good chemicals, unlocking their benefits to cultivate a life of greater balance, connection, and fulfillment.
This discussion explores key neurotransmitters, their roles, and practical activities to naturally boost their levels, without the need for prescription medications or recreational substances. These small, intentional actions serve as powerful reminders of our body’s incredible potential to create balance, joy, and resilience. By incorporating them into daily routines, we can "microdose" happiness and nurture a healthier, more fulfilling life.
UNLOCKING THE POWER OF NEUROTRANSMITTERS
Imagine sprinkling a little extra joy, calm, or connection into your day—not by changing your entire lifestyle or taking mind-altering substances, but through small, intentional actions. This concept, called "microdosing happiness," capitalizes on the body’s natural “feel-good chemicals”: dopamine, serotonin, oxytocin, endorphins, and more. Each plays a unique role in creating well-being, and with simple habits, you can activate them throughout your day.
Dopamine: The Reward Driver
Dopamine is the neurotransmitter associated with motivation and pleasure. Often called the "reward chemical," it reinforces positive behaviors and encourages goal achievement. Completing a task, celebrating small wins, or enjoying a treat like dark chocolate are simple ways to stimulate dopamine release. Setting achievable goals, no matter how small, creates a feedback loop of success and satisfaction.
Serotonin: The Mood Stabilizer
Serotonin, often referred to as the "happiness molecule," stabilizes mood, supports sleep, and enhances emotional well-being. Activities like walking in sunlight, practicing gratitude, or engaging in rhythmic actions such as knitting can naturally boost serotonin levels. Research highlights the connection between serotonin and meditative practices, showing that gratitude journals and loving-kindness meditation enhance serotonin production.
Scientific Insight: According to the National Institutes of Health, exposure to sunlight increases serotonin levels, improving mood and reducing depression risk. Early sunlight increases melatonin production for better sleep at night.
Oxytocin: The Bonding Hormone
Known as the "bonding hormone," oxytocin is central to feelings of trust and emotional closeness. It plays a critical role in social bonding, reducing stress, and fostering a sense of belonging. Simple acts like hugging, petting a dog, or reminiscing about cherished memories can release oxytocin. Even small gestures—such as a warm smile—can initiate its effects. As I experience when I travel to do programs around the country, receiving hugs from dear friends and colleagues feels like "microdosing oxytocin," enhancing both joy and a sense of connection.
Scientific Insight: According to Dr. Paul Zak, a leading researcher on oxytocin, this hormone "makes us more empathetic and trusting, fostering stronger interpersonal relationships." He emphasizes the power of touch, gratitude, and positive interactions in boosting oxytocin levels.
Endorphins: The Natural Painkillers
Endorphins are the body’s natural pain relievers, promoting feelings of euphoria and reducing physical discomfort. They are released during physical activity, laughter, or exposure to enjoyable stimuli like music. Laughing with friends or engaging in exercise—like a brisk walk or bike ride—are excellent ways to release endorphins. Spicy foods and dark chocolate are also known to trigger their production.
GABA: The Calming Neurotransmitter
Gamma-aminobutyric acid (GABA) is crucial for relaxation and stress management. It works by reducing neural activity, promoting calmness, and helping the brain recover from overstimulation. Activities like deep breathing, gentle stretching, or sipping on green tea (which contains theanine, a natural GABA booster) can elevate GABA levels. Guided meditations or progressive muscle relaxation exercises are also effective tools.
Norepinephrine: The Energy Booster
Norepinephrine enhances focus, energy, and alertness. It prepares the body for action, increasing responsiveness to challenges. Simple ways to elevate norepinephrine include engaging in morning exercise, taking cold showers, or enjoying a stimulating activity like competitive games. Foods rich in tyrosine, such as nuts and poultry, can also support norepinephrine production.
Anandamide: The Bliss Molecule
Named after the Sanskrit word ananda, meaning bliss, anandamide influences mood, appetite, and pain perception. Activities like running, spending time in nature, and consuming dark chocolate can elevate anandamide levels. This "runner’s high" is a prime example of the body’s ability to self-generate euphoria.
PRACTICAL APPLICATION
The Role of Intentional Activities
Even short bursts of intentional activity can significantly impact mood and well-being. For example, the Havening Techniques™, a psychosensory method involving self-soothing touch, can boost oxytocin and reduce stress. Even a single hug can make a difference in your day. Similarly, savoring uplifting music or engaging in exercises promoting mindful awareness activates multiple neurotransmitters simultaneously, creating a synergistic effect.
Microdosing vs. Macrodosing
Microdosing involves small, deliberate actions like hugging a loved one or writing a gratitude note, while macrodosing could include spending an afternoon with friends or attending an event filled with positive interactions. Both approaches contribute to building a resilient, joyful life.
Daily Dosing
In today’s busy world, it’s easy to overlook the small moments that can bring happiness. The science behind neurotransmitters shows that even minor actions can have major effects on well-being. By intentionally "microdosing" these feel-good chemicals, we can bring joy and connection into everyday life.
One of the easiest ways to microdose happiness is by activating oxytocin. This hormone helps us feel close to others and fosters trust and love. Simple actions like hugging, petting a dog, or expressing gratitude can release oxytocin. Even thinking about someone you love or reminiscing about a happy memory can provide a meaningful boost.
Dopamine, another key player in our brain chemistry, is all about motivation and reward. Completing small tasks, checking items off a to-do list, or enjoying a favorite treat triggers dopamine release, reinforcing positive behavior and pleasure.
Serotonin, known as the "happiness molecule," plays a significant role in mood regulation. To increase serotonin, spend time in the sunlight, take a mindful walk in nature, or practice gratitude by writing down things you’re thankful for.
Endorphins, the body’s natural painkillers, are associated with euphoria. They’re released during activities like laughing, exercising, or even eating spicy foods. A good workout or a fun comedy show can leave you feeling energized and uplifted.
GABA (Gamma-aminobutyric acid) is a calming neurotransmitter that helps reduce anxiety and promotes relaxation. You can increase GABA levels by practicing meditation, doing deep breathing exercises, or enjoying fermented foods like yogurt or kimchi.
The beauty of microdosing happiness is that it doesn’t require huge investments of time or money. It’s about finding joy in small things—a heartfelt conversation, a walk in the park, or a moment of laughter with friends. Whether you’re microdosing with a single hug or macrodosing at a big celebration, these intentional actions help create a life rich with connection and joy.
Conclusion
The science of happiness doesn’t require complex interventions or expensive therapies. By embracing microdosing happiness, we harness the body’s natural capabilities to create a balanced, fulfilling life. Whether through a simple hug, a moment of laughter, or a mindful walk in nature, these small, intentional acts can transform our emotional landscape. Let’s begin today, choosing joy—one microdose at a time.
HERE ARE SOME HAPPINESS HACKS
1. Dopamine (The Reward Neurotransmitter):
Set and achieve small goals.
Practice gratitude to reinforce positive thinking.
Celebrate achievements (no matter how small).
Engage in activities that are intrinsically rewarding, like hobbies or creative work.
Listen to music you enjoy giving yourself a natural dopamine boost.
2. Serotonin (The Mood Stabilizer):
Get sunlight exposure daily.
Exercise regularly.
Eat a balanced diet, especially foods rich in tryptophan (like turkey, eggs, and nuts).
Practice mindful awareness through meditation.
Maintain a regular sleep schedule.
3. Oxytocin (The Love and Bonding Hormone):
Hug or cuddle with loved ones.
Engage in acts of kindness or volunteer.
Spend quality time with close friends or family.
Practice deep listening and empathy in conversations.
Petting animals or taking care of others can also trigger oxytocin.
4. Endorphins (The Pain Relievers and Mood Boosters):
Exercise, especially activities that increase heart rate (running, dancing, etc.).
Laugh (watch a funny show or hang out with someone who makes you laugh).
Eat dark chocolate or spicy food (both have endorphin-boosting properties).
Engage in creative arts like music, painting, or writing.
Try acupuncture or massage therapy to stimulate endorphin release.
5. GABA (The Calming Neurotransmitter):
Practice deep breathing exercises or progressive muscle relaxation.
Engage in calming activities like stretching or yoga.
Limit caffeine and sugar intake.
Use herbal teas with relaxing properties like chamomile or valerian root.
Consider meditation to help quiet the mind.
6. Norepinephrine (The Alertness and Energy Booster):
Get moving with a quick burst of exercise to increase energy.
Engage in focused, goal-oriented tasks.
Drink green tea (it has a balance of caffeine and calming L-theanine).
Take short, refreshing breaks throughout the day to avoid mental fatigue.
Challenge yourself with a new skill or mental puzzle to increase alertness.
7. Acetylcholine (The Learning and Memory Enhancer):
Try crossword puzzles, memory games, or learning a new language.
Practice meditation to enhance focus and learning ability.
Stay physically active, as exercise increases acetylcholine levels.
Get adequate sleep to consolidate memories.
Eat foods rich in choline (like eggs, fish, and spinach) to support brain function.
8. DIALING DOWN Cortisol (The Stress Hormone - But Balance Is Key!):
Engage in regular physical exercise to regulate cortisol levels.
Practice relaxation techniques like deep breathing, progressive muscle relaxation, or guided imagery.
Laugh, meditate, or spend time with loved ones to lower stress.
Make sure to get restful, quality sleep to support balanced cortisol levels.
Avoid over-caffeinating or stressing yourself with unnecessary multitasking.