D.O.S.E. is an acronym for the body’s natural feel-good hormones. These chemical messengers—also known as neurotransmitters—are released by glands and travel through the bloodstream to influence both physical and mental well-being.
They are:
Dopamine, Oxytocin, Serotonin, and Endorphins.
The great news? You can boost all of them naturally through everyday activities. Let’s explore each one.
Dopamine — The Reward Hormone
Dopamine activates the brain’s pleasure and motivation centers. It also plays an important role in learning, focus, movement, mood, sleep, and even heart rate. Dopamine reinforces positive behaviors—like the satisfaction of checking items off a to-do list or a student mastering material and earning a great grade.
Ways to boost dopamine naturally:
- Set meaningful, achievable goals—start small and build up.
- Spend time with family, friends, or coworkers.
- Engage in fun or creative activities (arts and crafts, board games, painting, video games, dancing, listening to music, or watching a movie).
- Cook or bake a favorite meal, order in, or visit a favorite restaurant.
- Participate in physical activity or exercise; play or watch a sport.
Try something new or travel somewhere you’ve never been before.
Oxytocin — The Love Hormone
Oxytocin promotes bonding, trust, and emotional connection. It helps reduce stress, anxiety, and depression while strengthening relationships—both physical and emotional.
Ways to boost oxytocin:
- Experience physical touch such as hugs, cuddling, handshakes, or warm embraces.
- Engage in positive, meaningful conversations with loved ones.
- Spend time with your pet.
- Socialize with people you know or meet new ones through clubs, volunteering, or community groups.
- Write a letter or send a “thinking of you” message.
- Participate in physical exercise like walking, running, swimming, biking, or strength training.
Serotonin — The Mood Stabilizer
Serotonin plays a key role in regulating mood and promoting overall happiness. It’s closely linked to depression, which is why many antidepressants aim to increase serotonin levels. Serotonin also affects appetite, digestion, sleep, memory, body temperature, breathing, and stress response.
Ways to naturally boost serotonin:
- Go for a walk or bike ride.
- Practice calming activities like yoga, stretching, deep breathing, massage, or taking a warm bath.
- Get enough quality sleep.
- Listen to favorite music or watch uplifting videos.
- Spend time outdoors and get some sunlight.
- Eat foods rich in tryptophan (such as turkey and salmon) and complex carbohydrates like fruits, vegetables, legumes, and whole grains.
Endorphins — The Natural Pain Relievers
Endorphins help the body cope with stress and discomfort while restoring balance and well-being. There are nearly 20 types, but the most well-known is beta-endorphin, often associated with the “runner’s high.” Endorphins can also be released through laughter, social connection, sensory experiences, and certain foods.
Ways to release endorphins:
- Engage in moderately intense exercise.
- Laugh, joke, or watch something funny.
- Stretch regularly.
- Use aromatherapy.
- Spend time walking in nature.
- Enjoy dark chocolate or spicy foods.
Final Thought
By intentionally incorporating small, everyday habits that boost your D.O.S.E., you can naturally support your mood, motivation, connection, and overall well-being—one feel-good moment at a time in the New Year.
If you or a loved one is having trouble managing life’s various challenges, or in need of a supportive safe space – please don’t hesitate to reach out for help. A licensed mental health professional can provide you with the tools, strategies, and guidance that you need to get you started in the New Year!
Gabrielle incorporates a strength-based/positive psychology and wellness approach in her work that allows treatment to be dynamic based on client needs and goals.
Gabrielle enjoys being with her family, spending time with friends, cooking “Sunday” dinners, being out in nature, riding her motorcycle, and watching various professional sporting events on TV or in-person.
“Be yourself; everyone else is already taken.” – Oscar Wilde
EWC has locations in Manalapan and Shrewsbury, NJ, and accepts a variety of insurances.
Check out Gabrielle’s professional bio here!
NEXT STEPS & RESOURCES
- Are you ready to take your first step? Reach out to us.
- Do you feel you or your child or teen may benefit from counseling during this time? Take the first step.
- Interested in online counseling? Learn more.
- Interested in group counseling? Learn More
References:
https://www.health.harvard.edu/mind-and-mood/feel-good-hormones-how-they-affect-your-mind-mood-and-body
