6 Ways to Release Serotonin: The Happiness Chemical 

There are many different types of ‘feel good’ chemicals in our system. Serotonin is responsible for our feelings of joy[1]. The more serotonin you’re releasing, the happier you will feel. You have an unlimited supply of serotonin within you, it’s about learning how to unleash it. There is a difference between happiness and pleasure, you can read more about that here. To reach a serotonin satori, keep on reading.

1. Diet: Food affects your Mood

This sounds like a cliche, but there is a reason this is first on the list. The food you consume has a tremendous effect on our mental health. A recent study found a strong correlation between eating a healthy, balanced diet and a decrease in depressive symptoms[2]. This means pushing away the chocolate cake and choosing to eat more mindfully. Read more about How to Overcome Food Addictions here. 

2. Gut health: Add Probiotics

It is estimated that over 90% of serotonin is produced in the GI tract [3]. Serotonin is synthesized from tryptophan, an amino acid. A recent study discovered that probiotic bifidobacteria infantis dramatically increased levels of tryptophan in the blood[4]. A study found that probiotic treatment over 8 weeks helped lower depression symptoms significantly[5]. Adding probiotic foods and supplements to your diet will increase your serotonin levels and increase your general wellbeing. 

3. Sun Exposure: Direct Vitamin D to combat SAD

Seasonal Affective Disorder (SAD) is a depression brought on by the winter season or low levels of sunlight exposure. This indicates that sunlight plays a crucial role in our overall happiness. Sunlight directly increases serotonin as it increases Vitamin D[6]. It can be hard to expose yourself to the sun during the winter, but it is advised to step outside first thing in the morning and expose yourself to fresh air and light even if it is just for a few minutes. Stepping out into the cold early in the morning may not be the first thing you desire. However, if you read The 2 Types of Happiness, you know that discipline leads to delightful days[7].

4. Meditation: Living in The Moment

Meditation is an excellent practice that will increase your serotonin levels[8]. Individuals have reported feelings of bliss and transcendence when deeper states of mediation have been achieved, this is most likely due to a flood of serotonin thus achieving a serotonin satori[9]. In the fast-paced world of rapidly evolving technology, it has become harder and harder to allow our minds to be still, slow, and flow which we now know is important for our mental wellbeing. A daily practice of mindfulness meditation 10 minutes in the morning will impact your mood positively. As boring as it may seem at first, observing discipline and practicing meditation daily will surely pay off and you’ll wish you had started sooner. Read more on meditation here.

5. Sharing is Caring

But why should you care? Well, studies show that generosity is strongly correlated with increased happiness levels[10]. Individuals with greater empathy report higher levels of life satisfaction than those higher in neuroticism. Think of a time when you did something to help another person with no personal motives attached. It could be a small gesture such as holding the door open for someone or even volunteering your time to make someone’s day easier. What is a recent act of kindness you’ve done? Pause there for a moment. How did it make you feel to engage in that selfless act of service? Did you feel the warmth in your heart when you did that? Practice consciously engaging in random acts of kindness from a sincere place of love and report how you feel after each encounter. The more you do this, the more your happiness will grow. 

6. Mindset shift: The Power of Positive Thought

Researchers have found that our thoughts; whether positive or negative, have a profound effect on our happiness[11]. Priming is a phenomenon in which exposure to one stimulus influences the response to the other. For example, if you say the word ‘excited’, you can’t help but get a response to that word. You automatically think about meanings, associations, and experiences related to the word ‘excited’. You become more ‘excited’ within seconds. Or, if you put your hands up in the air wide open, you will feel happier due to unconscious associations. 

Now you know that the words we think and the way in which we think directly affect us. So how should we think? Some of the most potent experiences of happiness come from feelings of appreciation. We can all have lists of negative things we wish were better about our circumstances, but we can all also have lists of positive things we are thankful for. Every human has things that many don’t and doesn’t have things that many do. It really is the question of glass half full or glass half empty. It is obvious that the perspective of the glass half full is a more joyous one. But how can one step into that view? How can we step out of negative thinking patterns and open our eyes to enjoy and savor all that we do have? 

It starts with a mindset shift. Create a list on your phone’s notes right now. Give it the title ‘Things I’m Grateful For’. Go on and list each thing you’re grateful for. Pause after each item and visualize the implications of it in your life and let yourself experience the feeling of appreciation in the moment where you are, right now. 

When you open your eyes tomorrow morning and you’re feeling half asleep, don’t reach for your phone first thing. Instead, take advantage of the stillness. As you lay there with your eyelids heavy and your body snug, begin to visualize items from your gratitude list. Immerse yourself in the moment and feel the joy of appreciation right where you are. This practice is easy to implement every morning and will set you up for a contented day.