How Do Feel-Good Chemicals Influence Human Behavior and Decision Making?
This blog will explore the root cause for most destructive and constructive behaviors, following the path of neurotransmitters and hormones responsible for where you end up. As much as humans like to think we are rational creatures, the truth of the matter is our emotions are the main drivers for what we do. It has been scientifically proven that individuals who cannot experience the adequate release of dopamine, serotonin, endorphins, oxytocin, and norepinephrine or are engaging in destructive behaviors that reward the release of these neurotransmitters are experiencing various forms of mental and physical challenges. While most are not new to this information, this blog will deepen your awareness of what you are encouraged to do and not to do, given both paths might lead to a release of feel-good chemicals, while only one path leads to a positive, lasting long-term affect on your mental and physical health. Let's explore the pathways to your reward system.
Dopamine: Often referred to as the "feel-good" neurotransmitter, dopamine is associated with reward and pleasure. It plays a crucial role in the brain's reward system and is released during activities that bring pleasure or satisfaction.
Healthy means to release dopamine
Exercise
Setting and achieving goals
Sleep
Healthy eating
Mindfulness Meditation
Intellectual stimulation
Creative work
Sunshine
Acts of Kindness
Unhealthy release of dopamine
Substance Abuse
Gambling
Execisve Social Media
Overeating and Food addiction
Compulsive shopping
Seeking instant gratification
Compulsive sexual behavior
Porn addiction
Constant Thrill Seeking
Escapism through entertainment
Serotonin: This neurotransmitter is often linked to mood regulation, and imbalances in serotonin levels are associated with mood disorders. Adequate serotonin levels are generally associated with a positive mood and emotional well-being.
Healthy means to release Serotonin
Exercise
Healthy Diet
Sunlight exposure
Adequate Sleep
Mindfulness and Meditation
Positive Social Interactions
Physical Touch
Receiving a Massage
Expressing gratitude
Choosing to express a Positive Attitude
Artistic Creative Expression
Unhealthy means to release Serotonin
Binge Eating
Excessive exercise
Excessive sunbathing
Drug Abuse
Excessive alcohol consumption
Endorphins are chemicals the body produces that act as natural painkillers and mood elevators. Endorphins are released during exercise, stress, and situations that induce excitement or pleasure.
Healthy means to Release Endorphins
Exercise
Laughter
Music
Sunlight
Mindfulness and Meditation
Positive social interactions
Achieving Goals
Moderate use of Dark Chocolate with low sugar content
Unhealthy means to Release Endorphins
Staying in stressful situations by removing personal accountability to deal with this area of our life
Staying in unhealthy relationships by removing personal accountability to deal with this area of our life
Addictive substances (drugs, alcohol, nicotine )
Over-eating
Excessive exercise
Thrill-seeking behaviors
Oxytocin: Often called the "love hormone" or "bonding hormone," oxytocin is released during social bonding activities, such as hugging, kissing, or other forms of physical affection. It plays a role in social bonding, trust, and emotional connection.
Healthy means to release Oxytocin
Physical touch and hugging
Warm and affectionate relationships
Positive social interactions
Pet interactions
Acts of kindness
Mindfulness Meditation
Sharing meals
Physical activity involving rhythmic movements ( e.g., walking, dancing)
Positive feedback and recognition
Childbirth and breastfeeding
Unhealthy means to release Oxytocin
Drug and Alcohol Abuse
Compulsive/ Co-dependent Relationships
Staying in toxic relationships
Seeking constant validation from your partner
Risk-taking behaviors
Falling into the manipulative behaviors of others by using poor judgment
Excessive comfort eating
Sef-harm (as a means to numb the pain)
Norepinephrine: This hormone and neurotransmitter is associated with the "fight or flight" response and is released in response to stress. In moderate amounts, it can contribute to alertness and a positive mood.
Healthy means to release Norepinephrine
Exercise
Exposure to cold temperatures (cold showers, cold water emersion)
Balanced Diet (sufficient protein, vitamins, and minerals)
Adequate sleep
Stress management (mindfulness meditation, deep breathing, yoga)
Sunlight exposure
Positive social interactions
Challenging oneself
Music
Caffeine intake in moderation
Unhealthy means to release Norepinephrine
Chronic Stress
Chronic Anxiety
Chronic Sleep Deprivation
Excessive caffeine consumption
Excessive exercise (intense exercise without proper recovery)
Extreme Cold Exposure
Drugs (stimulants such as cocaine and amphetamines)
Aggressive Hostile Behavior
Let's look at the most frequent behaviors that produce healthy release and the destructive types.
Here are our winners and losers.
You are encouraged to increase engagement in
Create an Exercise routine and engage in moderate exercise
Creating a Sleep Routine or addressing barriers to sleep (e.g., working with a specialist to address medical conditions such as sleep apnea)
Create routines to shop and cook home-cooked meals
Listen to Music (that does not stimulate aggression or melancholy)
Engage in a daily intake of 30 minutes of Sunshine (in winter months, substitute with vitamin D when adequate sunshine is not available)
Create a routine to practice Mindfulness Meditation
Create a routine to practice Intellectual stimulation
Create a routine to engage in Creative work
Take a personal inventory of your needs and desires and set Goals to empower, excite, and stretch your inner development.
Engage in Acts of Kindness
Plan to give affection via touch.
Take the time to cultivate and engage in deep, meaningful social connections.
Learn to embrace a Positive Attitude.
Sharpen your sense of humor and engage in bringing out Laughter in others.
Share frequent meals with family and friends.
You are encouraged to work on understanding and eliminating any of the destructive behaviors below.
Substance Abuse
Gambling
Execisve Social Media
Excessive exercise
Excessive sunbathing
Overeating and Food addiction
Compulsive shopping
Seeking instant gratification
Compulsive sexual behavior
Porn addiction
Constant Thrill Seeking
Escapism through entertainment
Choosing to stay in Stressful situations and falling into the victim trap
Choosing to stay in unhealthy relationships and falling into the victim trap
Choosing not to work on reducing chronic stress, chronic anxiety, sleep deprivation, and aggressive behavior
You have been informed of the mental map of the connections between your behaviors and the reward paths that feed them. Upon being informed, you now possess the mental map toward receiving feel-good emotions via concrete behaviors you can work on manifesting into your life. Along your path, if you find it challenging to reduce engagement in self-destructive behavior, you are not alone. The first step is wanting change. The second step is trying to make change on your own. The third step is to face your setbacks. Once you reach the third step, recognizing you might need help outside of yourself is not a weakness but a strength. We all get stuck and need help. If you are stuck on how to make the change you desire, feel free to reach out for a free consultation. If you know a friend or a loved one who can benefit from this blog, please share it with them.
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