Why Do We Feel Happy? How the Four Main “Feel-Good Molecules” Work
We are used to thinking of happiness as an emotion. From a neurobiological perspective, however, it is also the result of complex processes in the brain. Dozens of chemical substances contribute to feelings of pleasure, calm, connection, and motivation, but four of them play a particularly important role.
Can we really increase their levels without medication? And why is chocolate far from the only way to feel better? Let’s take a closer look.
Serotonin — A Sense of Inner Calm
Although serotonin is often called the “happiness hormone,” it is actually a neurotransmitter. It helps us maintain emotional stability and experience calmness and satisfaction with life. When serotonin activity decreases, it may become more difficult to cope with stress. Anxiety can become more frequent, sleep quality may decline, and mood can worsen.
What Really Helps Support the Serotonin System
Morning sunlight
Even 15–20 minutes of natural light after waking up can help synchronize the body’s circadian rhythms—its internal clock. This affects melatonin production at night and indirectly supports the serotonin system.
Regular physical activity
You do not have to run a marathon. Walking, swimming, dancing, or Pilates can also improve your mood by influencing the activity of neurotransmitters.
Foods rich in tryptophan
Eggs, turkey, cheese, legumes, nuts, and seeds contain tryptophan, an amino acid the body uses to produce serotonin.
Dopamine — The Driving Force Behind Motivation
Dopamine is often mistakenly described as the pleasure hormone. In reality, it is much more strongly associated with the anticipation of a reward. This is why looking forward to a trip can sometimes feel more exciting than the holiday itself. The brain releases dopamine when it recognizes: “This is worth repeating.”Dopamine is one of the reasons we keep opening Instagram, buying new clothes, or returning to a favourite TV series.
How to Support Dopamine Without Endless Scrolling
Break large goals into smaller steps
Every completed task becomes a small reward for the brain.
Learn something new
Studying a language, trying a new recipe, or learning a dance routine can stimulate the dopamine system more effectively than following the same familiar routine.
Prioritize good-quality sleep
Chronic sleep deprivation makes it more difficult for the brain to maintain healthy dopamine-system function.
Oxytocin — The Hormone of Trust
Oxytocin is actively released during hugs, kisses, childbirth, breastfeeding, and other moments of close emotional connection. Today, however, scientists increasingly describe it not as the love hormone, but as the hormone of trust. It helps us feel safe and secure around other people.
What Encourages Oxytocin Release
- hugging loved ones;
- physical touch;
- honest conversations;
- spending time with pets;
- massage;
- feeling connected to a family or community.
Interestingly, even a brief touch from someone close to us can subjectively reduce feelings of stress.
Endorphins — The Body’s Natural Pain Relief
Endorphins are the body’s own opioids. They help reduce the sensation of pain while also creating a feeling of lightness after physical activity. They are one of the reasons many people experience the famous “runner’s high.”
How to Stimulate Endorphin Release
Laugh
Genuine laughter activates several areas of the brain associated with pleasure.
Choose physical activities you genuinely enjoy
It does not have to be running or working out at the gym. Dancing, tennis, swimming, or even a brisk walk can also be effective.
Enjoy chocolate occasionally
High-quality dark chocolate can improve your mood because it contains a variety of bioactive compounds. However, the effect is not caused by endorphins alone. It comes from a combination of flavour, enjoyment, and certain substances found in cocoa.
What About Cortisol?
Cortisol is often portrayed as the main enemy of happiness. In reality, the body could not function without it. Cortisol helps us wake up in the morning, respond quickly to danger, and mobilize energy. Problems begin when stress becomes chronic.
When cortisol levels remain elevated for a long time, a person may experience insomnia, persistent fatigue, anxiety, difficulty concentrating, and increased cravings for sweet foods. Good-quality sleep, regular physical activity, relaxation techniques, time in nature, and supportive relationships can all help reduce chronic stress.
Can We Become Happier Simply by Influencing Our Hormones?
Not exactly.
Emotions cannot be reduced to dopamine or serotonin levels alone. Our well-being is influenced by genetics, sleep, physical health, stress levels, relationships, lifestyle, and many other factors.
One thing, however, is clear: small daily habits can support the healthy functioning of the nervous system. As a result, they can help us feel calmer, more energetic, and more emotionally resilient—even during periods of increased stress.
Photographer: Yuliia Plakhotnikova
Model: Vita Mir
Producer: Natalia Pryhara
Styling: Jose Carayol
Makeup Artist: Anastasiia Babii
Makeup Assistant: Daria Charles
Photography Assistant: Roman Hrytsyna
Photo Lab: Bien Bien
