You can release serotonin, oxytocin, dopamine and endorphins by cooking a meal, walking outside, petting your dog and more

Your day is not off to a good start. You somehow managed to hurt your neck getting into the car, spilled coffee on yourself at the drive-thru and forgot about that presentation you were supposed to give (checks watch) ... 15 minutes ago. It can only go downhill from here, right?

Maybe not, if you know how to hack your happy hormones. Psychologist Susan Albers, PsyD, explains how these neurochemical messengers work — and what activities you can do right now to give them a boost.

What are happy hormones?

Hormones are chemical messengers in our brain and body that regulate our sleep, appetite, mood and much more. There are four that are commonly described as “happy hormones” or “feel-good hormones.” Releasing them can boost our sense of pleasure and well-being. They are:

  1. Serotonin.“Serotonin is one of the neurotransmitters that regulate our sleep, our appetite and mood,” says Dr. Albers. It also assists with wound healing and impacts your bone density.
  2. Dopamine.“Dopamine is the neurotransmitter that’s related to pleasure and connected to our reward system,” she explains. It also supports learning and memory, movement, motivation and more.
  3. Oxytocin.“Oxytocin is the hormone that makes us feel connected and bonded to others,” she adds. “It helps us to build relationships.” It’s perhaps best known for the role it plays in reproduction. From arousal and childbirth to lactation, oxytocin keeps our species going.
  4. Endorphins.Our body releases endorphins when we’re stressed out, engaged in vigorous exercise or hurt. These feel-good hormones kick in to help us survive. They block the pain and replace it with a sense of short-term well-being. It’s part of the reason you feel fantastic after a deep tissue massage, a round in the boxing ring, watching a scary movie or a make-out session.

How to increase your happy hormones

“There isn’t one magic formula for boosting our happiness. But there are activities, according to research, that can boost our happiness by triggering the four happiness hormones,” Dr. Albers shares. “When these hormones are released, they make us feel warm and fuzzy and evoke a sense of pleasure.”

Here are a few things you can do right now to take charge of your mood and turn your day around:

  • Exercise.“The number one way that we can trigger all of our happiness hormones at once is to exercise,” Dr. Albers says. “The good news: It’s free! We can do it anywhere, anytime.” If you need a serious pick-me-up, consider exercising outside with a friend for 30 minutes.
  • Cook a meal.According to Dr. Albers, cooking is one of the ultimate hacks for our happiness. “Spending time making and preparing a meal with a loved one — and then eating that delicious food — is a direct way to release dopamine and serotonin,” she shares.
  • Go outside.Have you ever tried forest bathing? You might want to. Spending time in the sunlight increases your serotonin levels. Some studies suggest being in nature has a similar effect. It may even reduce stress hormones like norepinephrine, adrenaline and cortisol. Just make sure you’re wearing sunscreen and staying hydrated!
  • Spend time with friends, family or a significant other.When you’re in the company of somebody you care about, Dr. Albers says that it’s like taking a natural antidepressant.
  • Play with your pet.You probably don’t need us to tell you that sitting in an armchair petting your dog, cat, or furry friend of choice releases happy hormones. But you’ll be pleased to know that, according to research, your pet’s probably getting the same oxytocin hit you are.
  • Have a laugh.Have you ever heard “Laughter is the best medicine”? It might not be the best, but it definitely helps! “Watching a funny video or telling a joke can trigger a sense of happiness by releasing our endorphins and our dopamine,” Dr. Albers notes.
  • Engage in a hobby.As far as your hormones are concerned, how you spend your leisure time is a big deal. Whether you’re playing pick-up at the park, sorting your record collection or learning how to weave, you’re releasing happy hormones and boosting your overall sense of well-being.
  • Practice mindfulness.Activities like meditation, yoga and breathwork recenter your focus on the present moment — and on your body. In addition to releasing happy hormones, these acts of mindfulness and self-care can also reduce stress hormones.
  • Get something done.Do you ever put something small on your to-do list, just so you can experience the joy of checking it off? You’re not alone. Dr. Albers says your happy hormones are driving that sense of accomplishment.
  • Commit random acts of kindness.“Giving another person a hug, doing something kind for a neighbor or friend, volunteering: These activities all release oxytocin, which makes us feel much more bonded to those around us. And that, ultimately, makes us feel happier,” Dr. Albers enthuses.

If it’s not working

It’s empowering to know we have the ability to manipulate our happy hormones and improve our mood. Unfortunately, the flip side is also true. According to Dr. Albers, chronic stress, a lack of sleep, a sedentary lifestyle and a less-than-healthy diet can throw our happy hormones off kilter.

“If you try all of these activities and still find that it’s hard to change your mood, connect with a mental health professional,” she urges. And if you’re experiencing new or worsening physical symptoms, you should also check in with your primary care provider. You may be dealing with an underlying health issue.