It's the time of year that many of us can really use a quick pick-me-up.
The easiest way to do that is by activating the body's own natural pleasure-promoting hormones. For example, endorphins create a strong feeling of wellbeing, and dopamine provides feelings of pleasure and increases energy.
Of course, it is important make sure you eat right, exercise regularly, and get enough sleep. It is also well known that getting out into nature improves mood, relaxes and refreshes.
But, some very simple activities can boost your pleasure hormones.
1. Do something different
Much of everyday life is often lived on autopilot, following set routines. Do something out of the ordinary. Take a different route to the shops or to work, for example. Creativity is an important source of dopamine.
2. Cheer yourself up with colorful clothes
There is a phenomenon called "dopamine dressing" - raising one's mood with colourful clothing. When it comes to dressing, you should tend towards bright colours and cheerful prints, as they are believed to accelerate the output of dopamine.
3. Do a good deed
Help someone, for example open the door for a stranger or give the store cashier a compliment. Helping others rewards us with a mood boost and creates positive energy. Studies have shown that volunteer work increases feelings of social cohesion and happiness.
4. Learn something new
Learning is also a rewarding experience that enhances pleasure. A quick fix could be trying out a new recipe, or for the long haul, learning to speak a new foreign language or to play a musical instrument.
5. Take small breaks
Take a five-minute break every hour while working or studying. Stretch, take a deep breath, maybe have a short workout. Even a brief moment of exercise can release those feel-good endorphins.
6. Make a to-do list
Setting goals and achieving them gives us pleasure. They don't have to be major goals, even small achievements release dopamine. For example, list five small things that you plan to do during the day or divide a task into five parts, so that it will be easy to carry out. Celebrate success and your achievements.
7. Keep a gratitude journal
Write down three things you are grateful for every day. This will help you focus on the positive things in your life. A sense of gratitude has been found to improve mental wellbeing, increase feelings of optimism and happiness, as well as providing more energy and relieving stress.
8. Listen to music, dance and sing
Listening to your favorite music increases the secretion of dopamine in the brain. Dancing is known to help alleviate symptoms of depression. Singing, in turn, relaxes and calms, while invigorating metabolism and blood circulation.
9. Laugh with friends
Laughing triggers the release of endorphins. You can be yourself in the company of friends, and the touch of a friend increases levels of oxytocin, the happiness hormone.
10. Pet a furry pal
Stroking a pet lowers blood pressure, reduces stress and provides relaxation. If you don't have your own pet, you can, for example, hang out in a cat cafe. The beneficial effects are felt, even if the animal is not one's own.
11. Enjoy the sun whenever possible
During the dark season, you should take advantage of any and all possible sunny moments. If the sun is shining in the morning, enjoy your breakfast coffee or tea by the window. When it's daylight, outdoor activities always provide a boost. Being in sunlight increases serotonin and dopamine levels.
In a nutshell: do simple things that bring you pleasure, whether that be knitting or painting, walking in the forest or listening to birds sing.
Try to identify and add moments to your everyday life that produce positive emotions. You can, for example, make a list of things that bring you joy in everyday life. Take one thing from the list into your day or week.
These tips are based on advice from the founder of the Finnish Happiness Research Association, stress management coach Miia Huitti, and Satu Rasa, the author of Kaamosväsymys – Pimeän kauden selviytymisopas, a guide to surviving seasonal fatigue.
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