POSITIVE PSYCHOLOGY: We're not wired for happiness but some small steps can get you there

WE all want to be happy. Life is difficult and brings with it many stresses, so we long for those moments which we can enjoy, treasure and where we feel contented and at ease.

Yet, because the human brain and nervous system have evolved for survival rather than for happiness, we often have to work at feeling happy as it is easier for us to feel threatened or anxious.

The good news is that much scientific research has been carried out into the chemicals which activate feelings of happiness and even more importantly the things we can do to increase our production of the “happiness chemicals”.

In this article we will summarise some of the useful tips and pointers which come from this research as we strive to be a little happier in our day-to-day lives.

There are a range of neurochemicals which are linked with feelings of happiness, but the four main ones seem to be dopamine, oxytocin, serotonin and endorphins.

The first of these, dopamine, is sometimes called the “reward chemical” and it is linked with achievement and reward-seeking behaviour as well as pleasure-seeking.

Dopamine is responsible for the good feeling that you get when you pass an exam, or complete a task that you have found challenging. So one useful way to increase dopamine levels is to set ourselves goals (even small ones, such as clearing out a press) and achieve them.

Other behaviours which are known to increase dopamine production are getting enough good quality sleep, listening to music, meditating and spending time outdoors in the sun (depending on the weather this time of year!).

Oxytocin, is sometimes called the “hugging hormone” or “cuddle chemical” as it is released when we have affectionate physical contact with another person.

People who have beloved pets will recognise the good feeling they get when stroking or playing with their dog or cat - this too is caused by oxytocin.

Other behaviours which increase our oxytocin production include being kind to others and ourselves.
Some studies have shown that practising a meditation called the loving-kindness meditation (in which we wish others and ourselves well) also increases oxytocin.

So while falling in love and being in a romantic relationship can give a great boost to our oxytocin levels, there are many other things which do the same thing, such as hugging friends, spending time with pets and practising kindness.

Serotonin, sometimes called a “confidence chemical” is a mood stabiliser, which many studies show is depleted when people become clinically depressed.

Hence, many antidepressant medications have the effect of increasing serotonin levels. But there are several natural ways of increasing our serotonin levels.

Regular vigorous exercise has been shown to significantly boost serotonin production. Indeed, many people who walk or run several times a week will recognise that exercise is good for their mental as well as physical health.

Most of our serotonin is produced in the gut so choosing a gut-healthy diet which includes probiotics, regular hydration and the like, is helpful.

Maintaining a generally healthy diet which includes complex carbohydrates also helps ensure that we are producing enough serotonin.

Sunlight has also been shown to increase the production of serotonin so make sure to have some time outdoors when possible, to avail of those (even if they are brief) bursts of sunshine as we move from winter to spring.

Endorphins are chemicals which are responsible for numbing pain or discomfort. The word endorphin means “self-produced morphine”.

People who run or work out in the gym will often describe getting a “buzz” from the intense physical exercise.
This is caused by increased production of endorphins and allows us to “push through the pain” to finish a workout or a run even when muscles are burning and we feel exhausted.

So, regular exercise is one of the best ways of increasing endorphins in the brain and thereby contributing to feelings of happiness and wellbeing. Studies have also shown that acupuncture can stimulate release of endorphins.

In summary, the human brain and nervous system have evolved for survival, not for happiness so we have to work at increasing our feelings of emotional wellbeing and contentment.

Within western culture, we are often led to believe that having more money, bigger houses and generally more material goods will make us happy, but the research would suggest that real and sustainable happiness actually comes from small day to day lifestyle choices, which increase the “chemicals of happiness” in the brain.

So maybe today can be the day that we focus on making one or two small changes, such as getting more exercise and sleep, spending more time outdoors, taking up meditation and spreading the kindness around.

The benefits to our personal happiness will be great.

Imelda Ferguson and Julie O’Flaherty are chartered clinical psychologists, both based in private practice in Tullamore. Through Mind Your Self Midlands, they run courses on Positive Psychology and Mindfulness through the year. They can be contacted through the Psychological Society of Ireland www.psychologicalsociety.ie (Find a Psychologist section) or on their Facebook page, Mind Your Self Midlands.