The Science Behind our Happiness & How to Boost It
- AliChorley
- May 27
- 3 min read
I used to think happiness was something you stumbled into—like a destination you were lucky enough to arrive at if the circumstances were just right. But the more I’ve learned about the brain, the more I’ve realized that happiness isn’t just luck or hard work. It’s largely chemistry—something happening inside of us, not outside of us. And it’s something we can influence.
Happiness isn’t a fixed outcome; it’s a process, a practice—a journey, not a finish line.
It turns out that what we call happiness is influenced by a handful of powerful chemicals in the brain. These neurotransmitters regulate everything from mood and motivation to bonding and pleasure. The good news? You don’t need a prescription to give them a boost.
Let’s break down the four key “happiness chemicals” and explore evidence-based ways to boost them naturally.
1. Dopamine: The Reward Chemical
Dopamine is the reward chemical that fuels motivation and the pleasure we get from achieving goals. It’s behind the little rush you feel when you check something off your to-do list or accomplish something meaningful.
How to boost dopamine naturally:
Set and achieve small goals – Whether it’s making your bed or finishing a project, each success triggers a dopamine hit.
Learn something new – Stimulating your brain with new information or skills promotes dopamine release.
Eat protein-rich foods – Amino acids like tyrosine (found in eggs, fish, and nuts) are dopamine building blocks.
Move your body – Even moderate physical activity can enhance dopamine levels.
2. Serotonin: The Mood Stabilizer
Serotonin regulates mood, sleep, digestion, and overall well-being. Low levels are often linked to anxiety and depression.
How to boost serotonin naturally:
Get sunlight – Exposure to sunlight (15–30 minutes a day) helps your body produce serotonin.
Practice mindfulness – Meditation and gratitude exercises are proven to raise serotonin.
Eat for gut health – A healthy microbiome supports serotonin production (try yogurt, fiber, fermented foods).
Get quality sleep – Poor sleep disrupts serotonin balance and your body’s ability to regulate mood.
3. Oxytocin: The Love Hormone
Oxytocin is all about connection. It’s released during bonding moments—like hugging a loved one or even petting your dog—and promotes trust, empathy, and emotional warmth.
How to boost oxytocin naturally:
Give (and receive) hugs – Physical touch is one of the fastest ways to raise oxytocin.
Spend time with pets – Playing with or cuddling a pet has oxytocin-boosting effects.
Have meaningful conversations – Emotional openness and eye contact increase oxytocin.
Practice kindness – Acts of generosity and compassion (even a compliment) boost oxytocin for both giver and receiver.
4. Endorphins: The Body’s Natural Painkillers
Endorphins are released in response to stress or discomfort, helping to reduce pain and create feelings of pleasure or euphoria (hello, runner’s high!).
How to boost endorphins naturally:
Exercise – High-intensity workouts, running, or dancing can all produce an endorphin rush.
Laugh often – Genuine laughter reduces stress and stimulates endorphin release.
Eat dark chocolate or spicy food – Both can trigger small endorphin boosts.
Listen to music or sing – These activities engage the brain’s reward system and elevate mood.
Happiness Is a Daily Practice
What I love about all of this is that it puts happiness back in our hands. It’s not some mysterious force that comes and goes without explanation. It’s something we can nurture—gently, daily, intentionally. A few deep breaths. A few more walks in the sun. A few more kind words and real conversations. The little things truly add up.
Happiness doesn’t always mean feeling “good” all the time. But when we understand how our brains work, we can learn to support ourselves with simple habits that help us feel more steady, more connected, and more alive.
And that, I think, is a beautiful place to begin.
Author: Ali Chorley
