Sources of "happiness hormones" – how to safely cheer yourself up in autumn

Our body naturally produces a number of substances that help us feel happy. These substances — neurotransmitters that transmit signals between neurons — are commonly called hormones of joy, pleasure, and happiness. Each of them has its own function: some reward us for accomplishing tasks, others reduce pain, some help us cope with anxiety or strengthen social bonds. And, having done their job, these hormones quickly break down, which explains our mood swings. So if your mood has dropped, especially for no apparent reason, you may want to consciously stimulate the production of dopamine, oxytocin, serotonin, or endorphins.

Dopamine: anticipation, pleasure, and motivation

Dopamine is a neurotransmitter that rewards us with a feeling of satisfaction and gives us pleasure from anticipation and achieving goals. This way it motivates us, drives us to act and seek new stimuli, inspires anticipation and desire, and helps in learning and habit formation.

The danger is that dopamine release is stimulated by repeating any actions from which we expect pleasant sensations. Thus, endless social media scrolling, impulsive shopping, or habitual alcohol consumption may be associated with the need to engage in activities that promise another “dose” of dopamine — and giving up harmful habits can lead to dopamine deficiency.

To stimulate dopamine production without falling into harmful habits, it’s important to set goals and move toward them step by step. Notice any progress toward your plans, praise and reward yourself. This way, you’ll not only reach your ultimate goal but also get a well-deserved dose of dopamine — and joy — at every step along the way.

A low dopamine level deprives us of enthusiasm for life, and this often happens with age. To maintain alertness and increase dopamine levels, it’s very important to get enough sleep, sunlight, vitamins, and minerals. A deficiency in these nutrients can hinder dopamine synthesis, so if you suspect such issues, consult a doctor.

Experts also note that new experiences, music, and physical exercise help boost dopamine production. Add more protein to your diet — it contains tyrosine, the amino acid that acts as a “building block” for dopamine. But saturated fats should be consumed less frequently — in excess, they can interfere with dopamine’s proper functioning.

Serotonin: harmony, calm, and happiness

Serotonin helps the brain stabilize our mood — to cope with depression and anxiety, regulate appetite, and improve sleep. Low serotonin levels rob us of peace and focus, and can trigger depressive symptoms — apathy, loss of joy, sleep disturbances. This state often worsens in autumn; specialists even identify a specific seasonal depression. It largely happens because autumn brings less movement, social interaction, and of course, sunlight — which contributes to vitamin D production, necessary for serotonin synthesis.

So, if autumn provokes sadness and anxiety, try spending more time outdoors and interacting with positive people. Meditation that reduces stress and aerobic exercise such as running, swimming, and cycling are also helpful. Don’t forget about serotonin’s “building material” — the amino acid tryptophan. It’s found in foods such as meat and fish, eggs and walnuts, oatmeal and buckwheat, and many others.

It’s important to remember: if you can’t lift your mood on your own, and feelings of sadness and anxiety persist for weeks, you should absolutely see a psychotherapist or psychiatrist, who can, if needed, prescribe treatment. No amount of “Pull yourself together!” will work if your brain chemistry is seriously imbalanced.

Oxytocin: love, trust, and affection

One of oxytocin’s functions is to form trust and emotional attachment between people, strengthening social bonds. Oxytocin levels rise with kind touches, hugs, and kisses — that’s why gentle physical contact with loved ones is so important. A healthy level of oxytocin improves our emotional and physical well-being, reduces stress, helps us feel content, calm, and happy, and supports family and friendship ties.

If you feel emotionally unstable, lonely, or prone to conflict, spend time with understanding family or friends. Hug your loved ones in greeting, say something kind, express gratitude, and share joyful communication. If you currently have no one to hug, consider visiting a massage therapist or adopting a pet — caring for and interacting with it also promotes oxytocin release. Volunteering, good deeds, and sincere compliments benefit not only those being helped but also those who give kindness.

However, oxytocin overdose can be risky — it may cause possessiveness toward loved ones or excessive pride in “your people,” even leading to hostility toward “outsiders.” If you notice such thoughts, try to release negativity and approach the situation objectively and constructively.

Endorphins: pain relief, euphoria, and joy

Specialists call endorphins natural painkillers. These “internal analgesics” are released during physical activity, pain, or stress to help us endure discomfort by blocking pain signals. This explains why we often feel euphoria after a grueling workout. For the same reason, some people love spicy food — hot ingredients stimulate pain receptors and trigger endorphin release.

The easiest way to increase endorphin levels and elevate mood is physical activity that makes you sweat. Choose any kind of workout — swimming, jogging, dancing, gym training, or simply a brisk walk. Meditation and breathing exercises that reduce stress are also helpful.

And of course, don’t forget to bring more fun into your life — laughter helps release endorphins too. If you’re feeling down, watch a favorite comedy or a new stand-up show, meet with friends, and recharge with positive emotions.

Be attentive to your mental state and mood, and don’t leave them unchecked. In any situation, we have the opportunity to support, cheer, and reward ourselves — and, if necessary, to seek professional help.

Remember: the advice of experts about walking, physical exercise, good nutrition, rest, and positive social contact is not boring moralizing but concrete, evidence-based, and practical steps that will help make your life brighter, healthier, and happier.