Feeling burnt out and in a low mood? While you may take comfort in knowing this happens to everyone, the good news is that there are ways to help you boost those so-called “happiness hormones” to help you feel better.

Here are six tips to help you raise your serotonin, oxytocin, dopamine, and endorphin levels.

1. Tune in to the beat

The amygdala, the region of the brain involved in mood and emotions, directly processes music. As such, listening to music has been proven to boost dopamine production, which has a direct impact on your happiness.

Research has also shown that music improves feelings of anxiety and depression, and improves sleep quality. To that end, singing in the shower or car can help you release stress after a long day of work or being stuck in traffic!

2. Healthy body, healthy mind

Exercising is an effective way to release endorphins, so a workout – whether it’s a 30-minute gym session or a good hike – can make you feel good about yourself. Endorphins will also interact with your brain’s receptors in a way that actually helps to decrease your perception of pain.

If you work from home, go for a walk and spend 10 minutes in the sun to absorb vitamin D, which increases immunity, improves mental health, and optimises physical performance.

Also be sure to get adequate and restful sleep of between seven and nine hours, which prevents you from feeling tired the next day and helps you be more productive.

3. ‘Stressed’ spelt backwards

Malaysia is a food haven with a diversity of exotic cuisines; so, once in a while, reward yourself by enjoying some desserts. Sugar causes your brain to release serotonin.

Of course, enjoy these in moderation, and remember to eat a healthy and balanced diet with nutritious ingredients. Complex carbohydrates such as sweet potatoes and rolled oats, lean proteins, and a mix of colourful vegetables can also provide a serotonin boost.

During your cheat day, dig into some happy-hormone-boosting foods including chilli, which contains capsaicin, dark chocolate, or fruits such as berries and bananas.

4. Laughter is the best medicine

Laughing lowers stress, boosts the immune system, and generally improves mood. Research has shown that laughing can help you relax and recharge, reduce heart disease, and generally help you live longer.

In addition, having a good laugh with others can help strengthen relationships, so watch your favourite comedies or crack jokes with friends or family to release some of those happy hormones.

5. Random acts of kindness

Doing something nice for others can lead to positive vibes, even simple things such as washing the dishes. Surprising your family or friends on their birthdays, or spending time with your relatives can help strengthen your relationships.

That said, it’s not just about being generous with people you know: smiling to someone on the street can make you feel warm inside. A random act of kindness towards a stranger can spread love and make the world a happier place.

6. Remember to love yourself

Taking a break from everything, being content with spending time alone, and treating yourself once in a while are all forms of self love. So pamper yourself with a message, put on your favourite outfit, or have a bubble bath once in a while to boost your happiness and health.

Also don’t forget to spend time outdoors – nature baths have been proven to effectively help with anxiety, depression, and other mental health challenges.

Another effective method is to keep a diary or journal to jot down your thoughts and feelings. Also be sure to spend quality time with your friends and loved ones.

On that note, don’t be afraid to ask for help or advice from those you trust, or from qualified mental health professionals. Remember that seeking help is a sign of strength, not weakness.

This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.