6 great activities that get your dopamine flowing

It’s easy to feel a little down and low during these dark, cold times.
One trick to feeling better is to do more of the things that increase the levels of happiness hormones in your body.
Here are 6 everyday activities that naturally release dopamine in the brain and give you a real happiness boost.

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Dopamine is one of the most important neurotransmitters in the central nervous system and is often associated with happiness and joy.

It is produced in the brain stem and then released via the basal ganglia—the part of the brain that controls human movement, among other things—in connection with certain activities and behaviors. Although dopamine is produced in the brain, it has a function throughout the body.

“When we engage in activities that our bodies consider valuable, the brain releases a large amount of dopamine, which is intended to encourage you to perform this activity more,” Kiran F. Rajneesh, associate professor of neurology at Ohio State University, told HuffPost. 

Hitoshi Morikawa, associate professor in the departments of neuroscience and psychiatry at the University of Texas at Austin, continues:

“Throughout evolution, its job has been to perceive what gives reward, learn which places and activities lead to that reward, and motivate you to go to those places to get the reward. And that’s still the case today. Dopamine is simply a reward sensor.

Although this reward sensor is crucial to human survival, evolution has made it so that destructive behaviors can result in the release of dopamine.

“Generally speaking, when neuroscientists talk about dopamine, we think of addiction because dopamine also drives addiction,” says Hitoshi Morikawa.

It makes you want to repeat certain behaviors and turn them into habits—regardless of whether they are good for you or not, such as various forms of addiction and smoking.

However, this is not always the case. The release of dopamine is also part of your body’s daily functioning, so it can be good to know when it is released – and when you can expect a slight mood boost as a result.

Here are 6 occasions when your body releases dopamine.

1. When you eat

We all know that food is necessary for survival. Our earliest ancestors knew this too, partly because of the reward sensor activated by the neurotransmitter. 

According to Kiran F. Rajneesh, all activities that protect us and are necessary for our well-being release dopamine.

“Finding food and eating it is undoubtedly one of them,” he says.

Some studies even claim that eating results in a double release of dopamine—the first time when the food is eaten and the second time when the food is in the stomach.

2. When you drink water

When you are dehydrated, a glass of water really feels like a reward, so it’s no surprise that it also releases dopamine.

But not every sip of water has that effect, explains Hitoshi Morikawa. You have to really want or need the water – like after a tough workout or on a really hot day.

3. When you receive praise

Praising children when they have done something good releases dopamine in their brains. The same thing happens when you praise a pet, such as a dog or cat. In these situations, their good behavior is reinforced by the release of it.

The same applies when adults receive praise. So sending a congratulatory text message to a colleague or friend actually does more good than you think.

Giving praise is especially important for people with certain conditions that result from low levels, such as ADHD.

4. When you play video games

Several studies have shown that playing video games releases dopamine in the brains of some people. 

Although this is not a bad thing in itself, it can become negative if the feeling of playing video games becomes too positive or fun.

“When something gives you very high levels, it’s easy to get stuck in that activity and become addicted,” says Hitoshi Morikawa.

When it comes to video games, this can lead to big problems, unless you are a professional gamer. One example is children who get stuck playing games and don’t do their homework or sleep properly.

5. When you have sex

It may come as no surprise that sex leads to the release of endorphins. Studies also show that it leads to the release of dopamine.

“During evolution, the dopaminergic system developed to promote the survival of our species. In other words, there is an instinctive reason why sex feels so appealing. Our brains are wired to believe that sex is important for survival. And the nerve cells that release dopamine do so when they sense the reward associated with the act, Hitoshi Morikawa tells HuffPost. 

6. When you engage in activities that make you feel good

Meditation and other activities that make you feel good can also lead to the release of dopamine.

Engaging in activities that improve your well-being, such as various forms of exercise or hobbies, can also help release dopamine in the brain and further enhance feelings of happiness, says Kiran F. Rajneesh.