Stress. It’s something we all deal with at some point, whether from work, relationships, perimenopause discomfort, or simply the everyday pressures of life. But what if I told you that managing stress is actually easier than you think? That by understanding how your brain works, you can actively boost your happiness and minimize stress?
Starting May 19th, I’ll be leading a group session focused on stress management—how to eliminate it, handle it, and ultimately take control of our emotional well-being. But today, I want to give you a sneak peek into one of the key exercises we’ll be practicing. It’s simple, fun, and incredibly effective at shifting your mindset toward positivity.
Step One: Get in the Right Headspace
Before we dive into the exercise, let’s take a moment to get centered. Right now, wherever you are, take a deep breath in… and let it go. Feel your feet firmly on the floor, your body resting against the chair. Notice the pull of gravity—where do you feel it most in your body? Notice how supported you feel and embrace it. Allow yourself to be fully present in this moment.
Now that you’re grounded, let’s begin.
Step Two: Identifying Your Happiness Triggers
I’m setting a timer for two minutes. Your task? Think of as many activities as you can that make you happy—something that makes you smile, or laugh. Something that engages you so completely that you lose track of time. It could be a five-minute activity or something that lasts an hour or even an afternoon. The only rule is that it has to bring you joy.
Ready? Go!
(Two minutes later…)
Look at that! In just a couple of minutes, you’ve created a personal list of happiness boosters. But why does this matter? Because these activities aren’t just fun—they actually trigger key neurotransmitters in your brain that are responsible for happiness.
The Science Behind Happiness
Did you know that feeling happy isn’t just an emotional state, but a chemical reaction? Your brain releases certain neurotransmitters that influence your mood, and when you understand how they work, you can intentionally trigger them to boost your happiness. Let’s take a look at the four key “happy chemicals.”
Dopamine – The Reward Chemical
Dopamine is released when you complete tasks, achieve goals, or even check something off your to-do list. It’s your brain’s way of rewarding you for accomplishments, big or small. If you love learning something new, solving a puzzle, or getting recognized for your hard work, that’s dopamine at play.
Ways to boost dopamine:
- Set and complete small, achievable goals
- Celebrate your wins, no matter how small
- Engage in creative activities like painting or writing
- Take a course or class and learn something new
Serotonin – The Mood Stabilizer
Serotonin helps regulate mood, digestion, and sleep. It’s what makes you feel calm, balanced, and emotionally stable. If you’ve ever felt amazing after a great meal or a good night’s sleep, that’s serotonin working its magic.
Ways to boost serotonin:
- Get some sunlight—spend time outdoors
- Eat a healthy diet rich in omega-3s and whole foods
- Practice gratitude and positive affirmations
- Get enough sleep
Oxytocin – The Love Chemical
Oxytocin is all about connection. It’s released when we feel loved, supported, and part of a community. Hugging a friend, spending time with family, or even petting a dog can trigger oxytocin.
Ways to boost oxytocin:
- Hug someone (or even give yourself a self-hug!)
- Call or text a loved one
- Engage in acts of kindness
- Spend time with animals
Endorphins – The Natural Painkillers
Endorphins are your body’s way of reducing pain and increasing pleasure. They are often released through exercise, laughter, and even certain foods like dark chocolate.
Ways to boost endorphins:
- Move your body—go for a run, lift weights, dance
- Laugh! Watch a funny movie or talk to a friend who makes you laugh
- Eat spicy foods or dark chocolate
- Listen to music that energizes you
Step Three: Your Personalized Happiness Plan
Now that you know the science behind happiness, let’s go back to the list of activities you created at the start of this exercise. Every single one of them naturally triggers one or more of these happiness chemicals. This means that whenever you’re feeling stressed, anxious, or overwhelmed, you now have a go-to list of proven ways to boost your mood.
I often work with clients who feel stuck in stress, and this exercise is one of the first things we do together. Why? Because it puts the power back in your hands. Instead of feeling at the mercy of stress, you now have tools—your own happiness triggers—to shift your state of mind in real-time.
Step Four: Apply It in Your Daily Life
Here’s your challenge for the week: Choose at least one activity from your list every day. Whether it’s a five-minute break to listen to your favorite song, a quick chat with a friend, or a longer workout session, make it a priority. You don’t need to wait until you feel stressed—proactively boosting these neurotransmitters will help you feel more positive overall, making you more resilient to stress when it does arise.
Final Thoughts
Managing stress doesn’t mean eliminating all challenges from life—it means equipping yourself with tools to navigate them effectively. By understanding how your brain’s chemistry works, you can take charge of your happiness in small, intentional ways every day.
So take that list, keep it somewhere handy, and use it liberally. Because happiness isn’t just a feeling—it’s a science, and now you have the formula.
If you want to know more about our upcoming group class on stress management, visit Hale and Harmony.com and check out our Group Coaching page. See you on May 19th!
