Happiness Hormones: Difference Between Serotonin, Dopamine and Oxytocin

The feeling of happiness is something everyone knows and strives for. You can experience this feeling from many different things: winning the lottery, going on vacation, or hugging a loved one. The feeling of happiness is caused, among other things, by the three so-called happiness hormones: serotonin, dopamine, and oxytocin.

In this article, we discuss how these three happiness hormones can influence your mood and what you can do to increase your happiness. We also discuss the other happiness hormones that can also contribute to your mood.

Hormones play a major role in how we feel. Anyone who's gone through puberty can attest to that (I think almost everyone... haha). Many women are very aware of the effects of hormones on their emotions.

These so-called "happiness hormones" and neurotransmitters aren't talked about much. Yet, they influence everyone's mood and well-being. Yes, everyone's. So that includes animals, men, children, your neighbor, and certainly you too.

There are approximately 50 human hormones and an estimated 100 neurotransmitters. The most important ones linked to happiness are:

• serotonin
• dopamine
• oxytocin

Other factors that significantly influence your happiness include adrenaline, cortisol, melatonin, GABA, endorphins, and noradrenaline. Researchers agree that other (external) factors also play a role in the feeling of happiness.

Think about economic stability and relationships with others. It's important to remember that there's no shortcut to happiness. We'll examine the three most important happiness hormones.

Serotonin, also known as 5-hydroxytryptamine (5-HT), is a complex neurotransmitter. Higher serotonin levels promote greater self-confidence, self-esteem, and a positive mood. For example, it's been shown that serotonin levels are higher when you feel part of a group. The reverse is also true. Feelings of loneliness and depression are typically associated with low serotonin levels.

You might recognize the name "serotonin-specific reuptake inhibitors" (or SSRIs). This is a popular medication for depression, anxiety and panic disorders, OCD, PTSD, and eating disorders. While it's a breakthrough in mental health care, it doesn't solve all depression problems. Depression has many different potential causes, not just low serotonin levels.

Even if your bright future doesn't depend on an abundance of serotonin, research does show that it's good to prevent your serotonin levels from getting too low. Fortunately, there are several ways to give yourself a happiness boost every now and then.

As your serotonin levels increase, you'll more often put yourself in situations that boost your self-image and self-esteem. This, in turn, increases your serotonin levels.

To kick-start this serotonin surge, challenge yourself to do activities that give you a sense of self-worth, purpose, and connection. Try volunteering or joining a team sport, for example.

Studies have shown that athletes have higher serotonin levels, and that exercise – such as cycling or running – increases serotonin, as does getting some sun or a well-deserved massage.

Another way to boost your serotonin is to reflect on everything you have in life. For example, the experiences you've had, the people you're grateful for, and the things that make you feel loved. Your brain will produce serotonin regardless of whether a situation is a memory or a fantasy.

Positive thinking can make you feel better. Even if it doesn't solve your problems immediately, it will help you see the situation differently. One way to apply this is to reflect more often on what you're grateful for. For example, write in a journal every day, detailing exactly what you're grateful for that day.

Like serotonin, dopamine is a neurotransmitter. It's often thought that dopamine is most strongly linked to happiness. It's more accurate to say that dopamine is responsible for reward-driven behavior and pleasure-seeking. Dopamine is the feeling you get when you're proud of yourself, when you eat comfort food, when you get paid, and, of course, when you win.

Some studies show that extroverts have higher dopamine levels than introverts. This could be one of the main drivers of their goal-orientedness. Procrastination and self-doubt are linked to low dopamine levels.

The feeling of success—however different it may feel from person to person—can cause your dopamine levels to rise. For example, set a goal, and achieve it!

A good way is to break down a large goal into several smaller ones. Then, you can set a new (realistic) goal while still working on your current one. In short, more dopamine rewards create more motivation to seek dopamine. So make sure you stay in that loop (in a healthy way).

Music helps too! Choose music that moves you, makes you feel good, and gives you goosebumps. A study has shown that listening to music releases more dopamine.

Another study has shown that exercise helps increase your dopamine levels. So find a physical activity that motivates you to move. Material rewards like food or money also work wonders. Try saving, or try a new recipe.

Oxytocin Oxytocin is a peptide hormone composed of nine amino acids and can help control uterine cramps and stimulate lactation. The hormone is active during childbirth and physical contact. Research shows that oxytocin produces behavioral and physiological effects, such as maternal, sexual, and social behavior. Oxytocin is released during moments of shared intimacy: familial, platonic, romantic, or sexual.

In other words, it means that oxytocin facilitates social interactions. This hormone is usually associated with positive social behavior. Because there's a strong link between social bonding and life satisfaction (happiness), healthy oxytocin levels can contribute to a happier life.

Oxytocin is also called the "cuddle hormone" or the "bonding hormone." In many cases, it creates a greater sense of trust and generosity. However, it can also lead to jealousy, envy, and prejudice.

While oxytocin isn't solely responsible for positive human bonding, it still plays an important role in how we interact with others.

There are a few ways you can ensure your oxytocin levels can naturally provide that feeling of happiness:

• Participate in a (physical) group activity
• Take time to hug the sweet people around you
• Adopt a pet you can cuddle with

If you already have a pet like a dog, cat, or rabbit, chances are your oxytocin levels (both yours and yours) are the last thing you need to worry about. Studies have shown that not only can petting and being with your dog or cat increase oxytocin levels, but simply looking at each other can work wonders!

As we've already mentioned, human happiness is incredibly complex. Countless factors play a role in achieving happiness in the body. The most important hormones for happiness are serotonin, dopamine, and oxytocin. But the following hormones and neurotransmitters can also play a role in happiness.

This hormone is also called "self-produced morphine." This is due to the pain-relieving properties of endorphins. This neurotransmitter is released during activities like cardio, strength training, sex, orgasms, and strenuous physical exertion. Exercising and laughing more will increase your endorphin levels.

GABA is an inhibitory molecule that helps you become calmer. You can increase GABA through meditative activities. Try gardening, knitting, coloring, or book a yoga class!

Both adrenaline and cortisol are released by the adrenal glands and are involved in stress regulation. While more research is needed to establish firm evidence, studies already show a link between adrenaline, cortisol, and happiness.

People with low levels of cortisol in their saliva and low levels of adrenaline in their urine report greater happiness. While the studies aren't 100% reliable, it never hurts to take steps to reduce stress!

Melatonin is an important hormone that helps regulate sleep. However, it's also been shown to influence our overall sense of well-being. A good night's sleep helps keep melatonin levels balanced.

Like dopamine, low norepinephrine (also called "noradrenaline") levels are linked to depression. There are many ways to boost your norepinephrine levels. A nap or a cold shower can quickly make you feel much better.

All in all, happiness hormones and neurotransmitters aren't as simple as we sometimes would like. There isn't a single neurotransmitter that makes for a happier life, and vice versa. Life is all about balance: do it in moderation. Fortunately, we can tell you that if you take better care of yourself, you'll ultimately be more balanced and feel much happier.

As they say, our brains evolved to make what's important for survival feel good. Try to apply as many of the points from the list below to your own life, and you'll feel a lot better!

• Spend time with friends
• Make sure you get enough sleep
• Avoid stress
• Laugh often
• Hug your loved ones
• Adopt a dog
• Work towards a goal
• Be more grateful
• Exercise and move often

Fortunately, the actions listed above are often accessible and easy to implement in your current life. Deep down, you probably already knew this would be good for you. So what are you waiting for? Today is the first day of the rest of your life! 🙂

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