What a week we’ve had in our country! To jumpstart your week, we wanted to share 4 of our “happiness chemicals” and ways to boost each one in the brain. Read each one and see which you need the most today!

1) DOPAMINE - The Reward Chemical

Imagine you check your phone and you got 100 likes on your recent post. All of a sudden, you smile, check it out, see that your best friends comment amazing encouraging things, and...there it is. THAT'S the reward feeling.

But, it's not just slot machines and social media hits that trigger these "you're a winner!" bells. It's actually the simple things that can trigger Dopamine, like:

• Completing a task,

• Doing a self-care activity (even just taking the time to paint your nails or meal prep can do the trick),

• Eating food you enjoy,

• Taking time to celebrate event the smallest wins in your day

ACTION STEP - Why not list out one win (no matter how small) you've experienced in your day and experience that reward right now?

2) OXYTOCIN - The Love Chemical

In a season of social distancing, we're sorely missing our 8 hugs a day quota. Why not try these simple activities if you can't cuddle up with your best bud?

• Play with a dog (go ahead, bury your face in your pups soft fur!)

• Play with a baby (come on, those giggles are contagious)

• Holding a hand

• Hugging a family member

• Giving a compliment

ACTION STEP - Try this: think of a person you love and text them a compliment THIS MOMENT? Let the love shine, my friends!

3) SEROTONIN - The Mood Stabilizer

Need to feel more relaxed, grounded, and calm? Then these are the activities for you.

In a relaxed state, our brains are literally created to wander...but often it backfires and we get caught in ruminating about the past (“why did I say that?!”), our ever present to-do’s to do lists, and anxiety about uncertainty. This is actually very evolutionarily adaptive; it keeps us problem solving and moving forward and away from danger, or things that could hold us back. But boy can it be exhausting!

That’s why it’s important to engage the mind and body in these mood stabilizing activities that shift your focus from the negative and help you engage in the present moment.

Tune into your heartbeat and sweat as you feel victorious after a spin class, or let your eyes graze over the gorgeous colors of the trees and sky. Shifting your focus and being mindful allows your brain to release that serotonin, calming and grounding you in the moment rather than worrying your life away.

Try these exercises to boost serotonin today:

• Meditate (get the Calm app or Headspace and specifically listen to the gratitude or happiness meditations if you can!)

• Go for a run

• Get in the sun

• Walk in nature

• Swim

• Cycling or biking

4) ENDORPHIN - The Pain Killer

When we get hurt, like touching a hot stove or cutting our finger during meal prep, you can definitely feel the rush of pain as your body says, “OUCH! Get out of there!!” But did you know that endorphins come to the rescue to help ease that pain as your body jumps into the healing process? We need endorphins to heal - but what about emotional healing?

Try these emotional healing and wellness techniques to jumpstart the lesser acknowledged (but equally important) emotional hurts you may be experiencing in your life:

• A Laughter Exercise (Sit with a partner, stare at them, and the first one to laugh at losses. Just try not to laugh… I dare you!)

• Essential Oils (my favorite is peppermint for a quick refresh, or anything citrus for a bright sunny wake-up call)

• Eat some Dark Chocolate

• Exercise

For more tips on boosting your happiness and other pro counseling tips, visit us on Facebook and Instagram. Then let us know in the comments what you've chosen to do today to spread the joy!