Feel-good chemicals
I'm telling most of my clients at the moment to up the self-care right now. Lockdown can be tough for most people out there. We are deprived of our usual social interactions, pleasurable activities, usual jobs and tasks. We have experienced prior lockdowns, the memory of which may trigger past pain and stress. I am also hearing a greater amount of hopelessness from clients this time round.
So I want people to know you are not alone. What you are feeling is quite normal. However, I want people to be able to navigate through this lockdown with the knowledge of how stress and cortisol can impact our bodies, while we are also being deprived of ‘feel-good’ chemicals. This little number has been doing the rounds, and I think it's fantastic! Here is a quick summary of our ‘Feel Good’ chemicals and how we can bring them into our days intentionally.
Cortisol – The Stress Hormone
This chemical is released when were stressed or in danger. It's our body giving us a warning to watch out. These dangers can include external threats such as predators, and internal threats like hunger or injury. However, this can also be triggered when we are socially isolated or experiencing emotional pain, such as during lockdown.
Neuroplasticity means that we can change the brain, and create new pathways to make room for those four ‘Feel-Good’ Chemicals that can counteract the impact of cortisol, by incorporating different behaviours into our day-to-day lives.
Serotonin -The Mood Stabilizer
Serotonin is the key hormone that stabilizes our mood, anxiety, feelings of well-being, and happiness. It is a natural mood stabilizer and can help with digestion, sleeping and eating. It gets released when we feel respected and appreciated. Not only that, but it rewards us for using our strength or wisdom.
Provide praise and compliments
Getting out in the sunshine
Increase awareness of what people are doing right
Be mindful and present when talking with your children or partner
Regular exercise and eating
Meditation
Dopamine – The Reward Chemical
This gets activated in anticipation of happiness and joy, when we’ve completed a task, saved enough money for an upgrade to the kitchen, or ticked off challenging things on a to-do list.
Make a checklist of things to do and tick them off through the day
Doing self-care activities
Celebrating small wins
Plan timed goals
Oxytocin – The Love Hormone
This chemical gets released to help us feel close to others. It promotes bonding and social support. This hormone is the reason people have been perceived to be stronger in packs.
Playing with a dog/pet
Increase physical affection, more cuddles!
Listen to music
Have virtual catch-ups with friends
Do something nice for someone
Writing cards for family and friends
Give a compliment
Endorphin – The Pain Killer
This is released when we feel like we are in danger – real or imagined. It masks pain, so we get the opportunity to escape and feel safe.
Laughter exercise
Watch a comedy
Sweat at least once per day
Exercising – walk, ride a bike, swim, yoga
Written By: Dr Maala Lal (Clinical Psychologist)