What are happiness hormones, and how can we boost them?
Within each of us, there is a silent chemistry that colors our days. Four discreet messengers—dopamine, serotonin, oxytocin, and endorphins—work behind the scenes to shape our energy, our calm, our ability to connect with others, and our capacity to weather storms.
They are sometimes called “happiness hormones.” But happiness is not a destination to be reached or a box to be checked. Rather, it is a field to be cultivated, day after day, with patience and curiosity.
This article invites you to better understand these four inner allies—not to “optimize” them like machines, but to learn to recognize their signals, respect their rhythms, and create the conditions for a balance that suits you.
Before trying to “boost” anything, there is a deeper question: are you connected to yourself? To your body, to the earth beneath your feet, to the present moment?
Grounding—walking barefoot, breathing in the forest, feeling the weight of your body—is not just one technique among many. It is the foundation on which everything else can be built. Without it, even the best intentions slip away like water off a stone.
Listen rather than force
The body is not a machine to be optimized. It has its own wisdom, rhythms, and silences. Sometimes fatigue is not a problem to be solved, but a message to be heard. Sometimes temporary sadness is not a serotonin deficiency, but an invitation to slow down.
The comprehensive and individualized approach we offer at Hour Long Life starts from this premise: not “how to force happiness,” but “how to create an environment where it can blossom, at your own pace, according to your own path.”
The 4 “happiness hormones”
There are four main “happiness hormones” or neurotransmitters that are commonly discussed: dopamine, serotonin, endorphins, and oxytocin.
Dopamine : motivation and pleasure
linked to the reward system, pleasure, and motivation (desire to act, feeling of satisfaction when achieving a goal)
❌Dopamine is essential, but addictive
- Drugs, alcohol, certain medications, and certain behaviors (gambling, social media, pornography, compulsive shopping) exploit the dopamine reward system.
- The brain becomes accustomed to them (tolerance): increasingly stronger doses or stimulation are needed to feel the same pleasure.
- When we stop, there is a sudden drop in dopamine: withdrawal symptoms, irritability, stress, anxiety, a strong urge to start again (vicious circle).
✅ To increase it healthily:
- Set yourself small, realistic goals every day and celebrate every little achievement (ticking off a to-do list, finishing a task, learning something). 2% per day
- Do a stimulating activity that you enjoy: a creative project, music, sport, strategy games, learning.
- Eat foods rich in tyrosine (an amino acid precursor to dopamine): eggs, fish, chicken, legumes, nuts, seeds.
Serotonin : mood and peace
iinvolved in regulating mood, sleep, appetite, and overall well-being, with a calming and stabilizing effect.
❌ When levels are low, the following may be observed: irritability, rumination, anxiety, sleep disturbances, sugar cravings, and decreased motivation.
✅ To increase it healthily:
- Expose yourself to daylight, especially in the morning: walk outside, even for 15–20 minutes, which is very useful in winter.
- Exercise regularly: walking, cycling, yoga, swimming, any moderate activity practiced often.
- Eat foods rich in tryptophan, from which we make serotonin: eggs, legumes, tofu, fish, poultry, quinoa, nuts, seeds.
- Tip: a little bit of high-quality carbohydrates can help tryptophan enter the brain (e.g., brown rice, sweet potatoes, fruit)—especially in the evening, depending on the person.
- Practice relaxation or meditation (breathing, sophrology, mindfulness) to reduce stress.
Of the four, serotonin is definitely the one we can never get enough of… We’ll talk more about this below. ⬇️
Endorphins
“Natural morphines” that reduce pain and stress and provide a feeling of well-being, often released during physical activity or laughter.
❌ Endorphins are essential, but addictive
Intense and repeated stimulation leads to tolerance: stronger doses are needed to achieve the same euphoric effect.
Psychological addiction: irritability, anxiety, discomfort, or guilt without physical activity; risk of overtraining, injury, immune fatigue, and forced breaks.
In some people, substitution with alcohol or drugs to recreate the sensation, aggravating mental health problems.
❌ Endorphin deficiency: hypersensitivity to pain or chronic pain, anxiety, stress, and disorders such as depression or psychosis.
❌ Masking of bodily signals: their powerful analgesic effect can hide serious pain (injuries, inflammation) that requires rest or medical treatment.
✅ To increase it healthily:
- Exercise, especially endurance sports (running, dancing, cycling, cardio) or any activity that makes you sweat a little.
- Laugh often: funny movies/videos, evenings with friends, “laughter yoga.”
- Listen to music you like, dance, take a hot bath, maybe eat some dark chocolate or spicy foods.
Ocytocine : social bonding and attachement
Known as the “love hormone” or attachment hormone, it promotes social bonding, trust, feelings of emotional security, and reduces stress.
❌ Oxytocin is not a panacea either: it leads to overly selective trust. Oxytocin strengthens trust within a group, but reinforces mistrust or even hostility towards strangers and domination. It can exacerbate anxiety and hypervigilance in anxious individuals or in threatening contexts. This sounds all too familiar, doesn’t it?
❌ Social media seriously harms oxytocin, as it strips contact of the comfort associated with oxytocin.
✅ To increase it in a healthy way:
- Especially for women: Warm physical contact: hugs, holding hands, sitting close to a loved one, massage.
- Especially for men: Moments of connection: deep conversations, quality time with children/friends/family, a friendly atmosphere. Play!
- Interactions with animals (petting a cat, playing with a dog) and acts of kindness (helping someone, thoughtful gestures).
Not too fast! Four essentials before thinking about taking care of your “hormones”:
- Stay hydrated
- Maintain stable blood sugar levels (eat well, avoid sugars)
- Be well rested
- Exercise for 20-30 minutes a day (physical activity increases the availability of certain neurotransmitters, stimulates metabolism, improves sleep, stabilizes blood sugar levels, etc.)
- Ideally: regularity + enjoyment
Some people are more sensitive to hunger, others to thirst (many confuse thirst with hunger and eat instead of drinking) or sleep. Be sure to ask yourself these four questions before thinking about hormones!
Come on, a little QUIZ: be honest with yourself!
- Is it sleep you’re lacking? What time could you try to go to bed?
- Do you forget to drink?
- Do you regularly experience hypoglycemia, in which case you should review your diet?
- How could you reduce your screen time? What could you do instead?
- What do you do to regulate your nervous system on a daily basis? >>>
- Is it someone else’s fault? If so, read the article on vicious cycles.
- Finally, could it be one of the four “hormones”?
- Which one?
- A deficiency or an addiction?
- What can you do right now, today, to restore balance?
Regulating the nervous system—quite a task!
QUIZ Do you have a moment to spare? Use it to:
- pick up your phone? ❌ Set an automatic timer to avoid aimless scrolling once you’ve found what you’re looking for.
- turn on the TV? ❌ Instead, put on some music and sing along.
- take a deep breath? practice cardiac coherence? put a warm cloth on your face? ✅ this calms the vagus nerve
- put flowers in your home? ✅ smells and nature
- tidy up? ✅ this will also clear your head
- a creative hobby! ✅ Painting, drawing, knitting, crocheting, sewing (“mending”), pottery and ceramics, cooking and baking, etc.
Focus on serotonin
Of the four, it is certainly the neurotransmitter with the fewest adverse effects. This is why it is the preferred target of antidepressant drugs. Your body always complains for a good reason, so let’s try to listen to it instead of fighting it… Here are a few more ideas
The gut: the often overlooked foundation
A large part of serotonin is linked to the gut ecosystem.
- various fibers (vegetables, fruits, legumes)
- fermented foods: kombucha, kimchi, kefir (if tolerated)
- reduce inflammation (depending on your constitution)
- eat as varied a diet as possible
Grounding, nature, and inner security
Serotonin production is promoted when the body is not in survival mode.
- Walking in nature
- Gardening
- Contact with water
- Grounding practices (breathing, mindfulness, yoga)
The winning combination: light + circadian rhythm
Serotonin is closely linked to exposure to light.
- Morning light: 5–15 minutes outside as soon as possible.
- Morning exercise: walking + light = powerful signal.
- In the evening: lower the light intensity to prepare for melatonin.
In winter, try to see as many sunrises and sunsets as possible. The hours are accessible and the intensity is optimal.
Sleep: in the evening, serotonin is used by the pineal gland to produce melatonin.
Without sleep, chemical regulation is disrupted.
- Stable routine
- Limit late-night caffeine intake
- Wind-down ritual (breathing, reading, bathing, meditation, mudras)
Et les vacances? On ne peut pas vraiment « voyager pour se remplir de sérotonine », mais certains types d’endroits réunissent des conditions très favorables pour la stimuler : beaucoup de lumière naturelle, nature, mouvement, détente et liens sociaux.
Ou que vous alliez en vacances, si vous ne réduisez pas votre temps d’écran, si vous ne mangez pas mieux (et moins, pas plus!), et si vous ne vous reposez pas plus, alors cette liste sera vaine!
Types de lieux particulièrement favorables
- Régions ensoleillées proches de la mer : lumière intense, air marin, possibilité de marcher, nager, être dehors presque toute l’année (par exemple Méditerranée, îles, côtes ensoleillées) ou le ski (mais attention à être physiquement prêt au coeur de l’hiver!)
- Grandes zones de nature préservée : montagnes, lacs, forêts, où tu peux randonner, respirer, te déconnecter du bruit et du stress (Alpes, Scandinavie, grands parcs nationaux, etc.).
- Destinations orientées bien‑être : lieux proposant saunas, bains, retraites yoga/méditation, séjours « sommeil & repos », qui combinent relaxation, rythme lent et environnement calme. Raffinement, fleurs, odeurs et silence
FAQ
What is the difference between dopamine and serotonin?
Dopamine pushes you forward—it’s momentum, desire, the quest. Serotonin anchors you in the present—it’s stability, the feeling that “everything is okay.” One looks toward the horizon, the other reminds you that you’ve already arrived somewhere.
Why do I feel “flat” after an intense period?
Intensity consumes. When you run on adrenaline and dopamine for a long time, your body eventually asks for a break. This “flat” feeling is not a failure—it’s a reminder that we are not meant to burn without ever resting.
Do screens affect our inner balance?
Screens offer micro-doses of quick dopamine hits—notifications, likes, news. But this constant stimulation can exhaust the system and make simple pleasures less enjoyable. It’s not about demonizing screens, but about finding a more human rhythm.
How can we support this balance in children?
Children don’t need lessons on hormones. They need presence, play, nature, regular routines, and adults who are themselves grounded. The best gift we can give them is our own balance.
How about supplementation ?
They can help in some cases, but they are not a substitute for the basics (light, sleep, nutrition, safety). Seek advice from a healthcare professional, especially if you are already taking medication.
Example of a simple wellness routine
- Morning: 15–20 min walk outside + a small, clear goal for the day.
- Daytime: varied diet with protein (eggs, legumes, fish), a few breaks for movement and breathing.
- Evening: relaxing activity (reading, short meditation, hot bath), warm conversation or cuddle with a loved one or your pet.
But also:
- start the day by drinking as much water as possible to kick-start your system in the best way possible.
- take care of your environment and your social contacts.
- work on your balance. Mental balance comes through physical balance.
- move your upper body, which is too often forgotten.
Conclusion
Increasing serotonin naturally isn’t about looking for a “hack.” It’s about creating a safe environment day after day: light, rhythm, movement, simple food, grounding, relationships.
When the imbalance persists, when simple gestures are no longer enough, when you feel that something deeper needs to be heard. An outside perspective, both comprehensive and individualized, can then help to untangle what is going on. Each path is unique. If you would like to explore yours with a comprehensive and individualized perspective, you can write to us or discover our approach.
@Copyright HLL SRL 2026
