You might not have a money tree, but you can have the next best thing: a happiness
tree. Happy people are more motivated, effective, and productive. Dopamine,
Serotonin, Oxytocin, and Endorphins are the hormones responsible for your
happiness. Many situations can trigger these neurotransmitters, but instead of
being in the passenger seat, there are ways you can intentionally cause them to
flow:
1. Dopamine.
Dopamine motivates you to take action toward
your goals and gives you the momentum of reinforcing pleasure when
achieving them. Procrastination, self-doubt, and lack of
enthusiasm are linked with low levels of dopamine.
Break big goals down into little pieces. Rather
than only allowing your brain to celebrate when you’ve hit the big finish line,
you can create a series of little finish lines for frequent dopamine
release. And it’s crucial to actually celebrate -- buy a bottle of wine, or
head to your favorite restaurant whenever you meet a small goal. And avoid the
dopamine hangover -- when you slump after a massive high.
Create new goals before achieving your current one.
That ensures a consistent pattern for experiencing dopamine. As an employer and
leader, recognize the accomplishments of your team. Sending your team an
encouraging email or giving a small bonus is a “dopamine-hit” that will
increase future motivation and productivity.
2. Serotonin
Serotonin flows when you feel significant or
important. Loneliness and depression are present when serotonin is absent.
Unhealthy attention-seeking behaviors are a cry for what serotonin provides. A
neuroscientist explains that most antidepressants focus on the production of
serotonin.
Reflecting on your past achievements allows your
brain to re-live the experience. Your brain has trouble telling the
difference between what is real and what is imagined, so it produces serotonin
in both cases. Gratitude practices are popular for this reason, they are
reminders -- mental pictures -- of all the good things you’ve experienced. If
you need a serotonin boost during a stressful day, take a few moments to
reflect on your past achievements and victories. As a leader, you can boost
your company morale by reflecting on past achievements during team
meetings.
Another way to boost your serotonin levels is to
have lunch or coffee outside and expose yourself to the sun for 20 minutes;
your skin absorbs UV rays which promote Vitamin-D and serotonin
production. Although too much ultraviolet light isn’t good, some daily exposure
is healthy for boosting your serotonin levels.
3. Oxytocin.
The release of oxytocin creates trust and
strengthens relationships. It’s released by men and women during intimacy and
orgasm and by mothers during childbirth and breastfeeding. Often referred to as
“the cuddle hormone,” a simple way to keep oxytocin flowing is to give someone
a hug. Of course, in a professional setting, you need to be wise and discern
when this would be appropriate.
A Doctor explains that inter-personal touch not only
raises oxytocin but reduces cardiovascular stress and improves the immune
system. Rather than just a hand-shake, go in for the hug. A Doctor recommends
eight hugs each day.
Giving someone a gift will also cause their
oxytocin levels to rise. You can strengthen work and personal relationships
through a simple birthday or anniversary gift.
4. Endorphins.
Endorphins are released in response to pain and
stress and help to alleviate anxiety. The surging “second wind” and euphoric
“runners high” when running are a result of endorphins. Similar to
morphine, it acts as an analgesic and sedative, diminishing
your perception of pain.
Along with exercise, laughter is one of the easiest
ways to induce endorphin release. Even the anticipation and
expectation of laughter e.g. attending a comedy show increases levels of
endorphins. Taking your sense of humor to work, forwarding that funny email, and
finding several things to laugh at during the day is a great way to
keep your endorphins flowing.
Aromatherapies, particularly the smell of vanilla
and lavender have been linked with the production of endorphins. Studies have
shown that dark chocolate and spicy foods will cause your brain to
release endorphins. Keep some scented oils and dark chocolate at your desk for
a quick endorphin boost.
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