Despite what social media may imply, we all have bad days. You know the ones where you just can't seem to get yourself out of a funk? There's nothing wrong with feeling down sometimes. But ugh. Knowing that doesn't really make it any easier to tolerate.

Recently, I had one of those days where I just felt sad. The sky was gray. I was lonely working from home. And I found myself wanting to crawl under the covers. As someone who has dealt with anxiety and depression, I knew what I had to do. It was time to get the serotonin flowing.

So I put on my mood-boosting playlist I snuggled with my dog. And I scribbled all my feelings into a notebook. Of course, this suddenly make everything come up roses. But I did feel a little less blue and more hopeful.

We can't avoid feeling down sometimes, and sitting with our more difficult emotions is brave work, but it can help to have a few coping tools on tap to help us through. Read on for quick ways to get some feel-good chemicals flowing.

What are feel-good chemicals?

When people talk about "feel-good chemicals" or "happy hormones," they're usually talking about the hormone oxytocin and chemical messengers, like serotonin, endorphins, and dopamine, which can also act like hormones. All 4 help regulate our moods, among other bodily functions. Here's how:

Oxytocin, also known as the "love hormone" can help promote trust and bonding.
Serotonin helps regulate our moods. Low levels are linked to depression.
Endorphins are released to provide relief when we're in pain or stressed. Or during enjoyable activities, like eating and exercise.
Dopamine is released when our brains expect a reward. It can help us feel alert, focused, motivated and/or happy.

Our bodies naturally produce these chemicals. But if you're feeling down, research shows there are things you can do to try to give your levels a boost.

Feel better faster

Sometimes the simplest solutions are the most effective. Here are small things you can do to usher in good vibes.

Dance wildly. I'm sorry to be cliché by saying, "dance like nobody's watching." But yeah, it works. I love to ugly dance — just flailing around in my living room with LCD Soundsystem blaring in my ears. You'd better believe that if someone saw me, I'd be mortified. And that’s the point. I move my body because it feels good. I'm not performing for anyone else.

Plus, a 2019 study shows that just listening to music is enough to activate pleasure centers in the brain. So, turn on one of your favorite playlists and move in whatever way feels right to you.

Focus on what's good. Research shows that simply thinking about people, moments or things that we love can help to increase serotonin in your brain.6 So take a moment to picture a time when you felt cozy, joyful or excited. Sit with that memory for a little while. Or grab a journal and jot down 3 things that went well and why. When participants in a study did this every day for a week, they sustained increased happiness 6 months later.7

Cuddle up. For some, giving or receiving supportive physical touch can increase the production of oxytocin and dopamine and decrease the production of the stress hormone cortisol, finds a 2020 review. The result? A mood boost.

Consider offering yourself a form of supportive touch, snuggling up with a pet or getting a massage. For me, curling up under a weighted blanket with my dog can bring instant calm.

Find the light. Seeking time in the sun isn't always easy, especially when we're deep in the winter blues. But research shows it may help increase our serotonin levels.9 Try to spend at least 10 to 15 minutes outside on difficult days, connecting with nature and feeling the fresh air in your lungs. On days you're stuck inside, consider using a light therapy box. You can find them online.

Create something. Doing anything creative that you enjoy — painting, making music, writing a poem — can get more positive vibes flowing, finds a 2014 study.10 I like to create collages using happy images from magazines. Try to take the pressure off of making a masterpiece. This is simply about the act of creating.

Allow yourself some grace

Moods are complex. It's not always easy to feel better quickly. But engaging in activities we enjoy can help.

If things don't improve, a therapist can offer ongoing support. Your doctor can also help rule out other conditions.

Whatever you decide, remember: You deserve to be happy.

Sources

Wudarczyk OA, Earp BD, Guastella A, Savulescu J. Could intranasal oxytocin be used to enhance relationships? Research imperatives, clinical policy, and ethical considerations. Curr Opin Psychiatry. 2013;26(5):474-484.

Berger M, Gray JA, Roth BL. The expanded biology of serotonin. Annu Rev Med. 2009;60:355-366.

Pilozzi A, Carro C, Huang X. Roles of β-Endorphin in Stress, Behavior, Neuroinflammation, and Brain Energy Metabolism. Int J Mol Sci. 2020;22(1):338. Published 2020 Dec 30.

Franco R, Reyes-Resina I, Navarro G. Dopamine in Health and Disease: Much More Than a Neurotransmitter. Biomedicines. 2021;9(2):109. Published 2021 Jan 22.

Ferreri L, Mas-Herrero E, Zatorre RJ, et al. Dopamine modulates the reward experiences elicited by music. Proc Natl Acad Sci U S A. 2019;116(9):3793-3798.

Perreau-Linck E, Beauregard M, Gravel P, et al. In vivo measurements of brain trapping of C-labelled alpha-methyl-L-tryptophan during acute changes in mood states. J Psychiatry Neurosci. 2007;32(6):430-434.

Seligman ME, Steen TA, Park N, Peterson C. Positive psychology progress: empirical validation of interventions. Am Psychol. 2005;60(5):410-421.

Eckstein M, Mamaev I, Ditzen B, Sailer U. Calming Effects of Touch in Human, Animal, and Robotic Interaction-Scientific State-of-the-Art and Technical Advances. Front Psychiatry. 2020;11:555058. Published 2020 Nov 4.

Sansone RA, Sansone LA. Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology? Innov Clin Neurosci. 2013;10(7-8):20-24.

Corry DA, Lewis CA, Mallett J. Harnessing the mental health benefits of the creativity–spirituality construct: Introducing the theory of transformative coping. Journal of Spirituality in Mental Health. 2014;16(2):89-110.

5 fast ways to boost your mood

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