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10 Ways To Hack Into Your Happy Brain Chemicals

10 Ways To Hack Into Your Happy Brain Chemicals

How you experience life boils down to the chemicals in your brain. Happiness, sadness, anger, anxiety – all can be traced to what’s going on inside your head. In the past decade we’ve come a long way in the science of happiness and have a pretty good idea of what happy looks like in your brain these days. Rather than being in the passenger’s seat of this process, science has proven, without a doubt, that you can take control of your brain and hack into your happy neurochemicals.

Happiness can be found in the seemingly insignificant, mundane things you do every day. These give your brain a boost of feel-good chemicals and keeps them flowing. Your brain is a positive feedback system, meaning that being happy often leads to more happiness. Usually all it takes is a small attitude adjustment to keep your brain feeling good or start it on an upward cycle.

What works for one person may not do anything for another, but there are many little things you can try today to give your brain a more positive slant. So whether you’re depressed, feeling anxious, or have found yourself in one of those crisis freak-out moments, there are simple steps – backed by neuroscience – that you can take right now to start your brain on a more positive path.

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Give or get a hug

A long hug releases the neurotransmitter oxytocin, the bonding hormone, which calms down your amygdala, the fear alarm, and just makes you feel warm and fuzzy.

Get out in the sun

Bright sunlight helps boost the production of serotonin in your brain. Make an effort to get outside on your lunch hour, go for a walk on a sunny day, or take a break and step outside to soak in the sun. Sunlight also improves the release of melatonin, which helps you sleep better at night.

Put your feelings on paper

Studies have shown that linguistic processing of emotions produces less amygdala activity, helping you to feel less distressed. A calmer amygdala means a happier, less anxious you.

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Remember some happy memories

Just thinking about happy times boosts serotonin levels in your brain, according to research. Serotonin is necessary for the highest functioning of your prefrontal cortex, the executive, which controls self-reflection and your emotions, helping it to override old knee-jerk patterns. Try visualizing a joyful time in detail or even better, write it down.

Splash cold water on your face

Seriously. Find a sink, fill your hands with cold water, and rinse your face. Doing this will slow down your heart rate by indirectly stimulating your vagus nerve, which regulates a variety of vital bodily functions including your heartbeat and the muscles used to breathe. The vagus nerve also controls the chemical levels in your digestive system, which greatly affect mood and health.

Smile

It’s a simple thing to do and really does improve your mood. Most people think we smile because we feel happy, but it works the other way too. You can feel happier if you smile. Your face doesn’t just display emotion – it also creates it. Your face isn’t simply a billboard for your internal feelings, it’s an equal partner in the emotional process.

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Laugh

Laughing works for the same reasons smiling does. You may feel silly, but opening your mouth and letting out a chuckle or thinking of something funny to make you giggle can make you feel happier. There’s not much difference in your brain between fake and genuine laughter and before you know it, provoked laughing can often lead to the real thing.

Be around other people

If you start to feel your mood slipping go somewhere around other people, like a coffee shop, book store, or break room. You don’t even have to interact with them, just being in the same physical space does the trick. Chatting or chilling with a friend is even more beneficial. If you don’t feel like talking, try doing an activity with a friend where you won’t feel forced to talk. Social interaction causes your brain to secrete oxytocin that supports the serotonin system, giving you get the benefits of both feel good chemicals.

Spend time with a pet

Just stroking your pet or even someone else’s can increase the oxytocin, endorphins, and dopamine in your brain. Several studies have shown that having a pet can reduce depression, encourage healthier habits, and increase feelings of connectedness. One Japanese study determined that playing with a dog with which you have a bond increases oxytocin levels.

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Diaphragm Breathing

Taking long, deep breaths into your tummy slows your heart rate and activates the calm, parasympathetic nervous system. Place your hand on your diaphragm, the center of your stomach a couple of inches below your lungs, and take slow, full breaths. Count to six and make your hand move in and out with each inhale and exhale. After you get the hang of it, you can practice diaphramatic breathing anywhere without using your hand.

Boost Your Gut Bacteria

Science is uncovering more and more evidence that the bacteria in your gut exerts influence on your brain. Probiotics and prebiotics are showing the potential to help lessen anxiety and depression.

While no one is happy all the time, staying consistently positive begins in your brain with simple changes in thoughts, behaviors, and emotions. Small steps can help nudge or keep your brain in a more upbeat cycle and literally start bettering your life immediately.

Featured photo credit: Girl Throwing Autumn Leaves In The AIr – Vicktor Hanicek via picjumbo.com

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10 Ways To Hack Into Your Happy Brain Chemicals 10 Ways To Hack Into Your Happy Brain Chemicals

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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