Our hormones can do weird things in our bodies. They can make us feel and behave in ways that can leave us scratching our heads especially when we’re lacking in certain hormones. The hormones in our brain are no different. There are four main hormones that are implicated in our ability to regulate our mental health which are: Dopamine, Oxytocin, Serotonin, and Endorphins. So what do they do exactly and how can we up our daily D.O.S.E?
Dopamine is the hormone that enables learning and motivation, and allows us to experience pleasure. Dopamine is released every time we engage in something that makes us feel good, like completing a task, getting a “like” on social media, or eating yummy food. This can quickly become “addictive” though, because we can start to chase the feelings of pleasure we get from mini dopamine hits when we do something that feels good because it’s immediate, but it’s also short lasting. For example, if we eat something yummy, we feel good in that moment, but over time, we can start to feel guilt and shame because what started out as something pleasurable has now turned into emotional eating. It also explains why social media can feel addictive and when we’re not getting enough we feel a crash or comedown. When we’re deficient in dopamine, we procrastinate often, we experience low self-esteem, low levels of energy, we don’t feel motivated, we have an inability to focus attention, we feel anxious, we feel hopeless, and w can experience mood swings. To increase dopamine, we can engage in more helpful behaviours rather than engaging in behaviours that give us short lived “hits”. Some of these include daily meditation, sticking to your daily to do list, setting and working toward long term goals, eating foods rich in L-Tyrosine, exercising regularly, being creative (drawing, music, art, etc).
Oxytocin is the love hormone. It’s not just released when babies are born. Oxytocin is the hormone that helps us feel connected to others. Oxytocin is released into our bloodstream when we are talking to someone we trust at a deep level, when we make eye contact with people, when we are hugging someone or engaging in consensual physical touch in other ways, and when we are socialising. It helps us feel a sense of trust, belonging, and motivates you to build and maintain relationships. It also repairs the damage done in our bodies from excess cortisol. When we lack in Oxytocin we can feel lonely, stressed, not motivated, have low energy or fatigue, disconnected from relationships, we can feel anxious, and experience insomnia. To increase our dose of Oxytocin, we can engage in consensual physical touch, being social, massage, acupuncture, listening to music, exercise, having cold showers, and daily meditation.
Serotonin is the hormone for regulating mood and sleep. It helps is feel significant among peers, and can help us feel a sense of calm. When we are lacking in serotonin, we can feel a low sense of self-esteem, we can be overly sensitive, we can have anxiety and panic attacks, we can experience mood swings, we can feel a deep sense of hopelessness, we can feel anxious in social situations, experience obsessive thoughts and compulsive behaviours, and experience sleepless nights. To increase our dose of Serotonin, it can be beneficial to move your body, to have a cold shower, get some sunlight in the day, and through massage.
Endorphins are released after exercise and when we experience physical pain and stress. When we experience physical pain we get a rush of endorphins to mask the pain. This same rush can also mask feelings of anxiety and depression, which is why for some people who experience ongoing anxiety and depression, feeling physical pain can be a relief, and at a helpful level, engaging in regular exercise canals help alleviate anxiety and low mood. When our bodies are lacking in endorphins, we can experience anxiety, depression, mood swings, aches and pains, insomnia, and can lead to impulsive behaviour. We can increase endorphins by having a good belly laugh, having a good cry, eating dark chocolate, eating spicy foods, moving your body, massage, and meditation.
For further information on managing your mental health get in touch with our team here at Melbourne Wellbeing Group on (03) 9882-8874.
This blog was written and prepared by Dr Celin Gelgec - Clinical Psychologist here at MWG.