Who doesn’t want to be happy? Despite the endless books, films, and podcasts dedicated to the topic, the reality is that there’s no single, magical formula to happiness.

Happiness isn’t a constant state—it’s fleeting, experienced in brief, euphoric moments rather than something we can always maintain. Additionally, it’s deeply individual: what brings joy to one person might not have the same effect on someone else.

That said, there are plenty of ways we can lift our spirits when we’re feeling low and create more moments of joy in our lives. A lot of these ways involve stimulating what are known as our “happy hormones.”

What Are Happy Hormones?

Hormones act as chemical messengers in the brain, traveling through our bloodstream to send signals to different parts of the body. They influence almost every process in the body, from sleep to appetite, stress, and even our drive for intimacy. Most importantly, hormones play a massive role in our mood and behavior.

Credits: Healthline

“Happy hormones” are those that promote positive emotions like love, joy, and pleasure—basically the warm, fuzzy feelings we associate with happiness. Luckily, there are specific ways to stimulate these hormones to help boost our mood.

The four key happy hormones are: oxytocin, serotonin, dopamine, and endorphins.

How to Hack Your Happy Hormones

Oxytocin: The Bonding Hormone

Often referred to as the “love” or “cuddle” hormone, oxytocin plays a crucial role in building relationships, strengthening bonds, and enhancing feelings of connection with others.

Credits: Building a lasting connection

To stimulate oxytocin:

Spend time with a pet
Offer a heartfelt compliment
Give someone a hug
Hold hands with a loved one
Share or receive a massage
Do something kind for a neighbor

Serotonin: The Mood Stabilizer

Serotonin helps regulate mood, improve sleep, reduce anxiety, and enhance feelings of well-being.

Credits:Ultrahuman

To stimulate serotonin:

Spend time outdoors in the sunlight
Engage in cardiovascular exercise
Practice mindfulness or meditate
Take a walk in nature

Dopamine: The “Feel Good” Hormone

Dopamine is often called the “reward” hormone. It motivates us to achieve goals, and it’s released when we receive rewards, creating feelings of pleasure.

Credits: NewsAtlast

To stimulate dopamine:

Enjoy a sweet treat (in moderation)
Complete tasks on your to-do list
Get a relaxing massage
Listen to your favorite music

Endorphins: The Body’s Natural Painkiller

Endorphins help reduce stress and pain while increasing pleasure and positive feelings. They’re often triggered during exercise and laughter.

Credits: Huff post

To stimulate endorphins:

Engage in physical exercise
Watch something funny (laughter is powerful)
Indulge in a bit of dark chocolate
Use calming essential oils in aromatherapy

A Balanced Approach to Happiness

Incorporating activities that promote the release of happy hormones is a great way to improve your mood, but it’s important to remember that happiness is complex. It’s a combination of many factors, both physical and emotional.

Sometimes, practicing mindfulness, adding more social connections to your life, or simply taking time for self-care can create more lasting joy. By being mindful of the ways our bodies naturally respond to positive stimuli, we can embrace happiness as part of our everyday routine—without waiting for it to appear out of nowhere.

So, the next time you need a mood lift, try engaging in some of the activities mentioned above. Your happy hormones will thank you!