13 Ways to Increase Endorphins and Improve Your Mental Health

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Endorphins are often referred to as the body’s natural painkillers. These chemical compounds in the brain act similarly to drugs like morphine but without the risk of dependence or addiction because it’s a natural process. But it isn’t just about pain relief. Endorphins are also essential for boosting mood, reducing stress, and enhancing overall feelings of well-being. So, if you’re looking for natural ways to increase endorphins and boost the good fibes, we’ve got you covered.

1. Get Physical

Regular physical activity is one of the most effective ways to trigger endorphin release. But it’s not just about how much exercise you do. It’s important to also consider the quality and type of exercise you do, as they play crucial roles too. For example, aerobic exercises that get your heart pumping increase endorphins the most. This includes activities such as running, cycling, and swimming. This phenomenon often referred to as the “runner’s high,” which describes a euphoric feeling following intense aerobic activity. And it’s all thanks to a surge in endorphin levels.

Lifting weights and other forms of resistance training can also significantly increase endorphins. The focus and concentration required for strength training, along with the physical exertion, help trigger an endorphin release.

If these endorphin exercises don’t appeal to you, any physical activity can help. And if it means practicing light yoga online, that works too.

2. Eat Endorphin-Boosting Foods

The saying “You are what you eat” is especially true when it comes to enhancing your mood and increasing endorphin levels.

Chocolate and Spicy Foods are two main foods for endorphins. Dark chocolate, in particular, is not only a treat for your taste buds but also your brain as it helps stimulate the production of endorphins. Similarly, spicy foods cause your body to release endorphins as a response to the capsaicin, the component that makes chili peppers hot.

Omega-3 Fatty Acids are also worth topping up on if you want to increase endorphins naturally. They’re essential for brain health and help regulate your mood and boost endorphins. Think fish like salmon and flaxseeds. You can also take an omega-3 supplement.

In addition to eating more endorphin-boosting foods, make sure you also indulge in a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugar, and alcohol, as they can negatively impact mood and endorphin levels.

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3. Practice Mind-Body Techniques

Mind-body techniques are powerful tools for increasing endorphins, enhancing mindfulness, and reducing stress.

Meditation and Yoga are two practices, in particular, that have shown to increase endorphins. They help with reducing stress and anxiety, while also promoting a state of relaxation and happiness. The breathing techniques used in yoga and meditation can also boost endorphin levels.

Our top recommendations for these relaxation techniques are:

Best for yoga: Yoga Download
Best for meditation: Mindfulness App
Best for breathwork: Inward Breathwork

4. Indulge in Some Laughter

Laughter truly is the best medicine when it comes to boosting your mood. It triggers endorphin release and also promotes better overall health and wellbeing. It can also help reduce pain, ease stress and anxiety, support your immune system and even improve your heart health. So, turn on a funny movie or read a funny comic. You can expand your horizons and go to a local comedy show or stay comfy and watch a comedic online. Spending time with loved ones is another great option to get more laughter into your day.

5. Make Social Connections

Speaking of loved ones, strong social connections and meaningful relationships contribute to higher endorphin levels, enhancing one’s mood and overall health. Consider joining community activities and attending local events, make lunch plans with a friend, or go for an evening walk with a neighbor. You can also join our online community on Facebook and Instagram, and form new friendships digitally. Grouport, which offers online group therapy, is another great options.

6. Soak in Sunlight

You can never underestimate the power of sunlight when it comes to improving your mental health and boosting endorphins. Exposure to sunlight increases the production of Vitamin D, which in turn, plays a crucial role in endorphin production. Just a few minutes of sunlight exposure can significantly boost your mood and endorphin levels.

An excellent alternative if you live in a cloudier location is to sit in front of a SAD lamp for some at-home light therapy.

7. Connect with Nature

Spending time in nature not only relaxes the mind but also increases physical activity, contributing to higher endorphin levels. Whether it’s a walk in the park or a hike in the woods, connecting with nature is a proven way to enhance your mood and well-being.

8. Give Acupuncture a Try

Acupuncture is an ancient Chinese healing practice that involves the insertion of ultra-thin needles into specific pressure points on the body. Various studies have found it to be helpful in addressing various issues, such as chronic pain, insomnia, anxiety, depression, and premenstrual syndrome (PMS) symptoms, including cramps.

Other studies found that acupuncture triggers the release of endorphins too, contributing to these therapeutic benefits. If you’ve contemplated trying acupuncture, especially for pain management, it could be worth exploring. Not only is it generally safe for most individuals, but the additional endorphin release may also foster positive emotions beyond mere pain relief.

9. Enjoy The Scent of Essential Oils

Various essential oils have been proven to help with all kinds of ailments. There are essential oils for anxiety relief, improving sleep, and easing depression. Some aromatic essential oils also have euphoric properties, such as lavender, which may induce the release of endorphins. Other euphoric oils you may want to explore include rosemary, citrus fragrances like orange, grapefruit, or bergamot, ylang-ylang, and frankincense. These aromatic options could potentially offer similar calming effects and contribute to overall well-being.

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10. Enjoy The Drama

Comedy isn’t the only genre capable of boosting endorphin levels. If you find yourself drawn to narratives that evoke strong emotional responses, you’re in for a treat. Evidence suggests that watching a compelling drama or emotional storyline can have a similar effect. Why does this happen? Well, immersing yourself in a storyline that resonates with your emotions can trigger feelings of sadness, similar to emotional pain.

Remarkably, your brain reacts to these emotions by releasing endorphins, much like it would in response to physical pain. So, don’t hesitate to press play on your favorite tearjerker or any other emotionally moving content—it could be just the ticket to a natural mood lift!

11. Do Something Kind

Doing random acts of kindness not only benefits others but also helps contribute to your own mental health and well-being. When you extend a helping hand to someone in need, you have the power to alleviate their physical or emotional burdens, offering them the support they require to navigate their day with greater ease.

These random acts of kindness also trigger increase endorphins for you. So, embrace the joy that comes from making someone else’s day brighter. It’s a simple yet profound way to cultivate happiness and fulfillment in your own life (as well as in other’s).

12. Treat Yourself to a Massage

Massages are therapeutic for so many different things. They can help relieve stress and reduce anxiety, treat various physical health concerns, such as chronic pain and fatigue, and so much more. In fact, the benefits of getting a massage are so prominent that studies found that it can even help reduce pain during childbirth. And if you’ve ever had a child, you know what we’re talking about!

These therapeutic effects are attributed to the release of multiple hormones, including endorphins, as well as increased levels of oxytocin, dopamine, and serotonin.

Whether you prefer the expertise of a licensed massage therapist or the intimacy of exchanging at-home massages with a partner or close friend, the potential for an endorphin boost remains undeniable.

13. Dip Into a Warm Bath

Indulging in a long, hot bath is a luxurious way to unwind and rejuvenate, especially after a taxing day. Beyond the immediate relaxation it provides, the heat of the water works wonders in relieving muscle tension and pain. It also triggers the release of endorphins into your bloodstream, naturally improving your mood.

For an added endorphin boost, consider enhancing your bathing experience with essential oils, indulging in the soothing benefits of aromatherapy. You can also add a sprinkle of essential oil bath salts. Whether you choose to immerse yourself in a good book, catch up on your favorite show, or simply meditate in the tranquil warmth of the water, a hot bath offers a sanctuary for both body and mind.

14. Get Creative

Engaging in creative activities that bring you joy can stimulate endorphin release and help improve your mood and reduce stress. Whether you’re painting, writing, crafting, or playing music, the act of creating allows you to lose yourself in the moment and experience a sense of peace. As you immerse yourself in the creative process, you not only express yourself authentically but also tap into all kinds of positive emotions.

Additionally, creative endeavors promote mindfulness and relaxation, which further help to alleviate stress and anxiety. So, pick up that paintbrush, pen, or musical instrument, and let your creativity flow to increase endorphins naturally.

Conclusion

Use these activities to increase endorphin levels and experience a natural boost to your mood, reduced anxiety and enhanced overall wellbeing. By incorporating these strategies into your daily routine, you can enjoy the numerous benefits that come with higher endorphin levels. Remember, it’s about finding joy in the simple things.

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Chantal McCulligh

Owner at Anxiety Gone

Chantal is the heart and soul behind our mental health and wellness community, serving as the beloved Editor-in-Chief. Her journey into the world of mental health is deeply personal, stemming from their own battles with panic disorder. This personal connection fuels her passion for making mental health discussions more accessible, relatable, and free of stigma.

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