Our body can change our mood.

The D.O.S.E Hacks

Want a happiness hack? It is not popping a pill. 

Our bodies are magical. Our chemicals can improve your mood and impact your happiness levels.

It is kicking in your hormones! Our bodies produce smart chemical messengers. Once released from our glands and move into our bloodstream, they act on various organs and tissues to control everything from how your body functions to how you feel.

Our “feel-good hormones” make us happy and sometimes euphoric. They’re also considered neurotransmitters, which means they carry messages across the spaces between nerve cells. What are the four feel-good hormones?

All you need to remember is the word DOSE to remember which hormones kick in our natural happy chemicals:  Dopamine, Serotonin, endorphins, and oxytocin.

It is easy to kick the hormones into action. You need to make simple lifestyle changes, like diet, exercise, and meditation, and possibly improve your mood.


Dopamine motivates us to take action to accomplish our goals.   Low dopamine levels are linked to procrastination, self-doubt, and lack of enthusiasm. 

The key is to celebrate accomplishments, no matter how small. Celebrate milestones to keep your Dopamine up. Each celebration releases more Dopamine. Celebrate getting through your emails, accomplishing your to-do list…..whatever it takes. 

Instead of being left with a dopamine hangover, create new goals before achieving your current one. That ensures a continual flow of experiencing Dopamine. 


Oxytocin has a calming effect and can influence your emotions and mental health. It is the chemical produced when hugged or when you feel intimacy. Known as the love hormone, it reduces stress and anxiety,  builds trust, and helps you feel connected and loved. 


Serotonin flows when you feel significant or important. Loneliness and depression appear when Serotonin is absent.

Two easy ways to boost Serotonin without medicines. One method is to eat foods that contain tryptophan, which could increase serotonin production in the body. Tryptophan is an essential amino acid in many foods, including salmon, chicken, eggs,  and milk products.

Another way to increase your Serotonin is to go outside and get sunshine. Go outside and get 20 minutes of bright light every day. 

Reflecting on past significant achievements allows the brain to re-live the experience. Our brain has trouble telling the difference between real and imagined, producing Serotonin in both cases. It’s another reason why gratitude practices are widespread. They remind us that we are valued and have much to love in life. If you need a serotonin boost during a stressful day, take a few moments to reflect on past achievements and victories.


Endorphins are released in response to pain and stress and help to alleviate anxiety and depression. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.

Here are some simple and easy ways to release the endorphins:

Exercise for 30 minutes.

Stop and smell some oils: rosemary, citrus fragrances such as orange, grapefruit, or bergamot, ylang ylang or frankincense.

Meditate- even if for 5 minutes. Just meditate

Finally, I will tell you the secret that my husband hacked. Have sex. It increases endorphins and Oxytocin. It is a 2:1.

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