It’s Fall which means the days are getting shorter, our calendar is getting fuller and the Holidays are right around the corner! While it’s a beautiful time of year and a great time to destress with a (homemade, see me for recipe!) pumpkin latte, it can also be an overwhelming season. The busier schedules of school events, Fall sports and Holiday demands can creep up on us, but taking a mindful approach to our days is the best way to stay in control of your time. Taking just a few minutes each day to ponder what you are most grateful for will increase your happy hormones of dopamine and serotonin!
Dopamine and serotonin are both neurotransmitters, meaning they are tiny messengers within the brain that communicate with the whole body. Dopamine is known for creating a sense of motivation, while serotonin brings a sense of focus and calm. There are many ways to increase both of these happy hormones which will improve your digestive, hormonal, and circadian rhythm health. Some of the best ways to find a sense of peace and calm is by gratitude journaling, being in nature, or learning a new hobby.
Taking a few minutes at the end of each day to gratitude journal is one of the best ways to enhance your dopamine and serotonin levels. Become present in the moment by waking up all of your senses. Feel the weight of your journal in your hands, smell the ink of your pen, hear the sound of your handwriting and watch as you draw or write out your thoughts. You become more aware of what went on in your day, creating a sense of motivation to what you’ve accomplished and what your goals may be for the next day. Gratitude journaling allows you to be more organized as you write out your thoughts. Creativity can flourish as you open your mind up to new ideas while writing.
Another way to increase your happy hormones is by being in nature and staying active. A simple walk in the middle of the day allows your mind to rest and reset as you enjoy the natural vitamin D. Hear the sounds of the birds, listen to the cars passing by and take a deep breath as you pause and think of all that you are grateful for. Anxiety will melt away as you relax your shoulders, mindfully slowing down your breath and embracing the world around you for a moment in nature.
Whether you love to paint, draw, build or create something new, one of the best ways to enhance your happy hormones is by being creative. Either pulling out an old skill or trying something new is so good for the brain to manage stress, boost productivity and even reduce anxiety! Be present in the moment as you use your hands to crochet, woodwork or paint and allow your worries to subside as you find yourself creating something new.
By gratitude journaling, being in nature and using a hobby or skill, you are not only boosting your mood and brain activity, you are also releasing anxiety and stress. In doing so, you also boost your digestive system by both preventing binge eating and relaxing your hormonal systems. Because our gut and brain are connected, stress in the mind can present as digestive issues in the belly. Releasing your thoughts on paper, while on a walk or during creativity, your digestive enzymes are able to work properly. Allowing for that surge of dopamine can also prevent binge eating, which is actually a craving for dopamine and not food. Binge eating can lead to stomach upset and digestive issues. A calm belly with signal to the rest of the body that it’s time to rest, allowing for better sleep. A good night’s rest allows your hormones and circadian rhythms to function at their best. Simply setting aside a moment for gratitude journaling has benefits that extend beyond the mind and into the whole body.
