These 5 Everyday Activities Are Proven to Make You Happier, Mental Health Experts Say
Caring for your mental health is not a “one-and-done” task that you complete on your first try. It’s an ongoing, lifelong commitment of developing healthy lifestyle habits, such as eating a balanced diet, staying active, and getting sufficient sleep
It also involves putting aside work at times and regularly engaging in activities that increase your levels of dopamine, a chemical messenger produced by your brain.
“Dopamine is a brain chemical that fuels motivation, focus, and the feeling of reward,” Dr. Jessica Reddy, a psychiatrist at Kaiser Permanente in Maryland, explained to Real Simple.
It’s also the anticipatory feeling that makes you sense that something good is on its way, according to Cheryl Groskopf, a marriage and family therapist and professional clinical counselor in Los Angeles.
“Dopamine is like a hunter,” Groskopf explained to Real Simple. “It’s not about the reward, it’s about the chase. It’s also not released when you feel satisfied, but instead, it’s released when your brain thinks you’re about to experience something good. That’s what keeps you moving toward the next thing, the next goal, the next click.”
While all movement increases dopamine, certain types of activities provide greater mental and physical rewards when you incorporate them into your weekly routine.
Dr. Reddy and Groskopf shared with Real Simple their favorite physical activities that boost dopamine, along with tips to maximize their benefits.
1. Dancing
You don’t have to be a classically trained dancer or a professional choreographer to get up and move when you hear your favorite song. All you have to do is just start dancing in your own way, and your brain will join in with the fun.
“Dancing lights up the brain’s reward system by pairing movement with rhythm, novelty, and joy,” Dr. Reddy explained. Groskopf added that dancing “activates the brain’s motor centers and emotional memory systems at the same time, which boosts mood naturally.” Dancing with others can boost your mood even more because your brain releases oxytocin, a chemical that encourages social bonding and connection.
To maximize your dance session, Groskopf says to “dance to music you love, not music you ‘think’ you should work out to.” If you want to learn exact moves for a dance, try taking a dance class or check out TikTok to learn the dance steps. Learning choreography can also stimulate dopamine production and improve brain health, which further enhances the benefits of dancing.
2. High-Intensity Interval Training
High-intensity interval training (HIIT) involves switching between intense bursts of vigorous exercise and recovery periods, allowing you to achieve an effective workout in a brief amount of time.
It’s not only efficient, but a great way to boost dopamine levels! “Short bursts of intense effort force your brain to release a combo of dopamine, adrenaline, and endorphins,” Groskopf said.
This can help re-regulate dopamine levels, which ultimately supports overall mental well-being.
3. Walking in Nature
Walking in nature can put you in a good mood and positively affect your dopamine levels. Groskopf explains that the combination of consistent movement, sunlight, and being among trees boosts dopamine and the chemical serotonin, which regulates mood, and lowers the stress hormone, cortisol.
According to Dr. Reddy, your brain interprets the rhythmic movements and increasing heart rate as signals to release feel-good chemicals.
4. Play-Based Activities
Most people associate play primarily with children, but there’s no reason adults can’t enjoy playing too. “Schedule it if you have to,” Groskopf said. “Adults need recess, too!”
Groskopf says that play-based movement, such as water games, skating, and even playing with your dog, can naturally increase dopamine levels. “Play flips the dopamine switch by making movement feel like joy, not a task,” Groskopf said. “There’s unpredictability, laughter, and a lack of pressure.”
It might take some time to get used to play-based activities if you’re used to more structured workouts. Groskopf suggests embracing whatever feels spontaneous and fun, and trying to let go of looking “cool.”
5. Yoga
“Yoga activates dopamine by reducing stress hormones and encouraging present-moment awareness,” Dr. Reddy explains. More specifically, “the combo of breath, stretch, and focus calms the nervous system and resets mood.”
The deep, slow breathing that’s practiced in yoga not only helps us relax but also boosts serotonin levels, which further supports mood-lifting benefits.
“For best results, practice in the morning or early evening when you’re naturally seeking a dopamine lift,” Dr. Reddy suggests.
How Can You Tell When Your Dopamine Levels Are Low?
When your dopamine levels drop, Dr. Reddy told Real Simple that you may feel unmotivated or emotionally flat. You might also find it difficult to concentrate and complete tasks. Low dopamine levels may result from a lack of sleep, chronic stress, poor diet, certain mental health conditions, or other factors.
If you think your dopamine levels are low, contact your healthcare provider, who may be able to identify or rule out any causes.
Story Links:
https://www.realsimple.com/dopamine-boosting-activities-11904397
