Harmonize Your Hormones: How to Harness Feel-Good Hormones With Mindfulness

Have you ever wondered how hormones affect the way you feel throughout the day? And whether you have any control over them so you can feel good more of the time?

Hormones have a significant impact on the way your body and mind function. From regulating how you sleep, metabolize food, fight off infections, handle stress, and reproduce, hormones are always at work to keep your system in balance.

While it may seem like sometimes hormones take over our moods, science shows that we can actually affect our hormones by changing what we pay attention to and how we think. This is great news! It means you have the power to create more good-feeling states and navigate challenging times without getting swept up by emotions that don’t feel good.

So what exactly are hormones?

Hormones are chemicals, also known as neurotransmitters, that are produced by the endocrine glands throughout your body. Each hormone has its own specific functions, contributing to the regulation and functioning of your body's systems. 

Once secreted into the bloodstream, hormones travel to various target tissues or organs in your body. They then release the message that tells the tissue or organ what to do next based on what’s happening in your external environment - or in the environment of your mind.

Some examples of important hormones in the human body include insulin, cortisol, estrogen, testosterone, thyroid hormones, growth hormone, adrenaline, melatonin, and others. Below are the key hormones that have the greatest effect on how you feel throughout the day.

7 key hormones that affect your mood and emotions

1. Serotonin

Serotonin influences mood, happiness, cognitive function, pain perception, and well-being. Low levels of serotonin are associated with feelings of depression and anxiety. Factors that influence serotonin levels include genetics, diet, exposure to sunlight, exercise, and stress.

2. Dopamine

Dopamine is associated with motivation, pleasure, and reinforcement of behaviors. Higher levels of dopamine contribute to positive emotions and a sense of reward. Low levels of dopamine have been linked to conditions such as depression and anhedonia (inability to experience pleasure).

3. Oxytocin

Oxytocin is often referred to as the "love hormone" because it’s associated with social bonding, trust, and attachment. Oxytocin increases during positive social interactions, such as hugging, cuddling, or spending time with loved ones. The release of oxytocin can promote feelings of warmth, connection, and contentment.

4. Endorphins

Endorphins act as natural painkillers and mood enhancers released during physical activity, laughter, and pleasurable experiences. Endorphins can promote a sense of well-being, reduce stress, and induce feelings of euphoria.

5. Cortisol

Cortisol is often referred to as the "stress hormone." It is released in response to stress and helps the body cope with it. High and prolonged levels of cortisol can contribute to feelings of anxiety, irritability, and mood disturbances.

6 & 7. Estrogen and progesterone

Estrogen and progesterone primarily affect mood and emotions in women. Fluctuations in estrogen and progesterone levels throughout the menstrual cycle can impact mood, leading to premenstrual syndrome (PMS) or mood changes during pregnancy or menopause.

Hormones of stress VS Hormones of calm

In any given situation, the hormones released dictate whether your body will constrict to prepare for action…or relax and continue its optimal maintenance functions. This release of hormones is what makes you feel stressed, anxious, excited, calm, or relaxed.

If you’re trying to run away from a tiger, fight-or-flight hormones like cortisol and adrenaline are released to make your legs stronger and help you run faster. If you’re sipping on a pina colada on a sunny beach, hormones like serotonin let your body know you’re safe and allow you to fully enjoy your siesta.

We often don’t realize that we actually trigger the release of certain hormones by where we place our mental attention. Even when we’re physically safe, it’s easy for our brain to think we’re in danger simply because we’re focusing our attention on thoughts of fear and worry (which trigger the release of cortisol).

Now let’s explore how practicing mindfulness can help you naturally release more feel-good hormones in your system.

How to use mindfulness to increase your feel-good hormones

As you learn to be more present in your life and cultivate the ability to direct your mental attention, you learn how to handle life’s stressors with more ease. When you become fully present in the moment, you signal to your body and mind that you are safe. This promotes a feeling of resilience and can reduce stress hormones like cortisol.

By choosing where you place your mental focus, you can influence which feel-good hormones get activated. If you focus on gratitude, for example, you might feel the pleasant flow of serotonin and dopamine through your body.

The best part? The more you practice intentionally directing your attention to thoughts and emotions that feel good, the easier it will be to intentionally feel better in the future. This is because the more you activate these neurochemicals, the more you strengthen their neural pathways in your brain.

How mindfulness affects your hormones

Mindfulness practices have been found to have positive effects on the production and regulation of feel-good hormones in several ways:

• Reduces cortisol

Mindfulness practices, such as meditation and deep breathing, activate the relaxation response. This reduces the production of stress hormones like cortisol and adrenaline. 

• Increases serotonin

Mindfulness meditation has been associated with increased serotonin levels, leading to improved mood and well-being.

• Regulates dopamine

Mindfulness can enhance the brain's reward system and increase dopamine receptor availability, which may contribute to positive emotions and motivation.

• Promotes oxytocin

Mindfulness practices can promote social bonding and nurturing behaviors, thereby supporting the production of oxytocin and leading to feelings of connection, compassion, and empathy. 

• Releases endorphins

By reducing stress and promoting relaxation, mindfulness practices can also indirectly influence endorphin release. This can lead to improved moods and less pain. 

Incorporating mindfulness into your routine has the potential to positively impact your overall well-being and contribute to the balance of these hormones. Not sure what mindfulness is or how to get started? Click here to read about the 9 attitudes of mindfulness and how to cultivate each to help you reduce stress right now.

8 more ways to increase feel-good hormones

In addition to meditation and mindfulness practices, there are several other holistic ways to reduce stress hormones and boost the good-feeling hormones in your body:

1. Exercise

Engaging in physical activity releases endorphins, which are known as "feel-good" hormones. Aim for regular exercise, whether it's walking, jogging, swimming, or any other activity you enjoy.

2. Laugh and smile

Laughing and smiling can trigger the release of endorphins and boost your mood. Watch a funny movie, spend time with loved ones, or engage in activities that make you happy.

3. Get enough sleep

Sufficient sleep is crucial for your overall well-being. When you're well-rested, your body can regulate hormone levels effectively, including those related to mood and stress.

4. Spend time in nature

Being outdoors and connecting with nature can elevate your mood and increase serotonin levels. Take walks in the park, hike, or simply spend time in a natural environment.

5. Socialize and connect with others

Interacting with friends, family, or loved ones can boost oxytocin levels, which are associated with feelings of trust and bonding. Engage in activities that allow you to connect with others.

6. Listen to music

Listening to uplifting music or your favorite tunes can trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. Create playlists that bring you joy and listen to them regularly.

7. Engage in hobbies and activities you enjoy

Pursuing activities that bring you pleasure and fulfillment can increase dopamine levels. Whether it's painting, playing an instrument, or any other hobby, make time to do more of what lights you up!

8. Practice self-care

Taking care of yourself is essential for promoting feel-good hormones. This includes eating a balanced diet, getting regular massages, taking warm baths, and engaging in activities that help you relax and recharge.

Build habits that help you feel great

You see? You already have all the hormones in your body you need in order to feel good! Consistently bringing them into your life might take practice, but over time it gets easier as you build positive habits that shape your life and emotions for the better. 

When life is stressful and you’re caught up in stress hormones, it can be helpful to have someone guide you in reducing the stress and increasing the positive aspects and emotions in life. Our Stress Management Mentoring program can help you build more positive thinking habits that boost the flow of feel-good emotions.

Curious to learn more? Schedule your free discovery call to learn about Stress Management Mentoring!