Can you imagine your life without emotional peaks and valleys? Sounds impossible, right? What’s possible is to increase your emotional control through enduring changes in lifestyle.
When you wake up relaxed and energized from a good night’s sleep, ready to take on the day – that’s serotonin kicking in.
When you feel depressed, overwhelmed by your daily responsibilities and challenges, you may have a deficit of serotonin.
What is serotonin?
Serotonin is a neurotransmitter that carries messages between neurons. It plays an important role in regulating your mood, controlling your appetite, helping your blood clot, helping you concentrate, regulating your body temperature, and ensuring a good night’s sleep. As a result, when we have normal levels of serotonin, we feel emotionally balanced and alert.
On the other hand, if we have low levels of serotonin, we may have trouble remembering things, feel depressed, crave sweet or starchy foods, feel anxious or irritable, have trouble sleeping or have feelings of low self-worth.
What is the link between serotonin and depression?
Researchers have linked low levels of serotonin in the brain with depression. Back in the 1960s, researchers hypothesized that low levels of serotonin in the brain led to depression. However, this hypothesis has now been debunked.
Instead, it appears that several other factors are also involved in depression. These include:
- Having a family history of depression
- Having a hectic lifestyle and having a high level of stress in your life
- Your relationships at home and in the workplace
Nevertheless, if you have low levels of serotonin, you may be at increased risk of depression. This is where SSRIs (selective serotonin reuptake inhibitors) may be helpful. SSRIs are medications which increase the uptake of serotonin in your brain.
Too much of a good thing is bad for us though. Serotonin syndrome is a potentially life-threatening condition that can occur if you take too much of an SSRI or if you take many SSRIs at the same time.
If you are looking to recharge your batteries, and need a little extra boost, here are 4 simple ways to naturally boost your serotonin levels:
Bask in bright light
When you go outside for a stretch or even just to gaze at nature, you may have noticed that you tend to come back recharged and better able to concentrate. This is because our brains produce more serotonin when we spend time in bright sunlight.
Is it cloudy outside? Still head outdoors! Even on a cloudy day, the light intensity is still typically brighter than your typical indoor lighting. Alternatively, invest in a high-intensity luxe lamp that simulates bright sunlight.
Eat a healthy diet
Adding more fruits, vegetables and legumes can contribute to a healthy gut. But did you know that having a healthy gut can also boost your serotonin levels?
More than 90% of our serotonin is produced in our digestive tract. Thus, by eating fiber-rich foods which promote gut health such as fruits, vegetables, and legumes we are naturally boosting our serotonin levels.
Foods that are high in tryptophan can also boost your serotonin levels. This is because tryptophan is converted to serotonin in your brain. What foods tend to be high in tryptophan? Protein containing foods such as nuts, lentils, tofu, chicken, fish and eggs.
However, boosting your serotonin levels is not as simple as incorporating protein-rich foods. This is because tryptophan has to compete with other amino acids, in particular the branched chain amino acids for access to our blood-brain barrier, before it can be converted to serotonin in our brain.
How can one overcome this obstacle? Eat more plant-based proteins such as seeds and nuts. Plant-based proteins contain less branched chain amino acids, hence they are better absorbed through the blood brain barrier.
Engage in regular exercise
It can be hard to get into exercise mode, particularly if you are down in the dumps. Everything seems like a struggle, particularly working up the motivation to break a sweat. When we exercise, both aerobic and strength, the activity of serotonin in the brain is revved up and the levels of tryptophan in our brain rise.
If fitting exercise into your daily routine seems too difficult, begin with baby steps. Commit to just 5 minutes of a vibrant walk a day for one week. Then the next week, increase it to 10 minutes. Before you know it, you will have built up to 30 minutes of aerobic exercise a day, and reap not only increased serotonin levels but numerous health benefits as well.
Be mindful of your thoughts
Just like the saying goes “You are what you eat”, you also become what you think! In a study conducted on healthy participants, those who were told to recall happy memories showed increased serotonin production in their brains. On the other hand, those who were told to recall sad memories showed decreased serotonin production in their brains.
It can be very tempting to ruminate on sad events when we are suffering from depression. But by finding happy things to focus on, we may be able to achieve a happier state of mind.
To think happy thoughts, begin a gratitude journal, practice mindfulness, focus on your strengths rather than your perceived weaknesses, and reminisce about the good times in your life.
Life has its ups and downs. By naturally boosting your serotonin levels, you will be able to experience more “highs” than “lows”. Start right now on the path to feeling happier, more alert, and refreshed every day.
We may not even realize it, but dopamine rules the roost when it comes to our sense of wellbeing. How is one neurotransmitter so crucial to the feeling of joy?
When you first wake up in the morning, and you smell that fresh pot of coffee brewing, you probably feel excitement. This anticipation is dopamine.
If you receive a raise at work, your sense of accomplishment will most likely be accompanied by a set of pleasant psychological and physical sensations – that’s dopamine.
When you enjoy your favorite music, laughing with friends, or experience an immense rush of adrenaline while playing a sport, dopamine is kicking in.
Dopamine is a neurotransmitter that sends signals between neurons and is a precursor of adrenaline. It plays an important role in a range of brain and body functions that are critical for your success, including motivation, memory, attention, focus, learning, creativity, and mood. When we experience the positive effects of dopamine, we feel well, excited and energized.
However, if we experience low levels of dopamine, we can become fatigued, apathetic and can suffer from addiction. poor memory, disrupted sleep, and even Parkinson’s disease.
What is the link between dopamine and addiction?
In the 1950s, scientists designed an experiment where they placed electrodes along the dopamine pathway in the brain of rats. When the rats entered into a particular corner of their cages, they received an electric shock. The discomfort of the shock therapy led scientists to believe that the rats would avoid entering the area where the shock occurred – but just the opposite happened.
Rather than avoiding the shock, the rats craved the dopamine so severely that they continued going back to experience the shock up to 700 times in one hour.
This compulsive behavior can be seen in people, too. Take substance abuse or gambling for example. Doing anything in excess may not feel good after the fact, but the dopamine rush can be so intense that a person will crave for more.
Quick dopamine fixes are tempting and appear everywhere in our modern world. Some examples for sources of a dopamine rush include caffeine, alcohol, video games, social media addiction, impulsive eating, mindless working or compulsive shopping.
To achieve mental, emotional and physical wellbeing, we should boost our dopamine in healthy and balanced ways that nourish our sense of self-worth and reinforce our connections with others.
Have you ever felt that warm tingling sensation of love and compassion take over when you feel gratitude for someone or something happening in your life?
Being grateful for all of the blessings you have in your life is a simple, inexpensive and practical way to enhance your dopamine levels. It also works to keep your life in perspective when times get tough.
One way to easily maintain a momentum of appreciation is to keep a daily gratitude journal. Remember, when difficult storms arrive, and you have troubles finding things to appreciate, it’s okay to be grateful for simple pleasures like a snuggle with a pet or a smile from a stranger.
Focusing on the present moment and practicing self-reflection offer us enormous amounts of benefits. When we pay attention to the environment, calm our thoughts and center ourselves, we experience a relaxed state-of-mind, so that we can fully relax and recharge.
Not only does the practice of mindful framing and mindfulness help us to let go of stress, but studies have shown the potential to increase the release of dopamine.
It can be tempting to reach for a junkie TV show to distract yourself from daily problems instead of retreating into pondering and reflecting about our ideas and experiences. In the long run, embracing a ritual of self-reflection will increase your dopamine levels in a positive, more profound way.
There’s no need to sign yourself up for a spin class that you are going to dread if spinning isn’t your thing. But finding an outlet to exercise that you genuinely enjoy can increase your dopamine and boost your physical wellbeing.
Whether you take up martial arts, dance or play fetch with your dog, your mind and body will thank you. Dopamine is released when you get your heart pumping.
For an extra rush of healthy dopamine, combine your activity with reaching a goal (such as increasing steadily you daily steps).
Exercise brings many other fantastic side effects into your life. Perhaps you lose a couple of pounds, look healthier and meet new like-minded friends during your activity.
White sugar and fast food can be highly tempting if you desire a surge in energy. But the mood-elevating spike caused by these foods is short-lived and often comes with an energy crash.
Our earth is abundant with fresh fruits, veggies and fiber for us to indulge in daily. And did you know that a healthy gut seems to be directly related to balanced dopamine levels?
Some foods that can support your dopamine levels are apples, bananas, beets, chicken, eggs and cheese. So start your day with a delicious cheesy omelet or fresh fruit salad to elevate your mood early on.
Life is dynamic, a steady source of experiences and ideas, and dopamine mobilizes your brain and body to be motivated, creative and achieve peak performance. Don’t waste this precious elixir by disrupting the fine-tuned alchemy of neurotransmitters and hormones. Be gentle with yourself and let the natural processes in your organism take over without ‘artificial sweeteners.’
Can you imagine a workplace full of intelligent machines and robots but no warmth, no emotional bonding? This environment can be very productive but psychologically devastating. We are human beings, not human doings. We need to be emotionally connected with family, friends, coworkers, even with pets, to achieve mental, emotional and physical wellbeing.
When we hold hands with our loved one and have a feel-good sensation throughout our bodies – that’s the hormone oxytocin kicking in.
When we regularly distrust other people’s intentions and withdraw from them, it may signal a deficit of oxytocin.
What is oxytocin?
Oxytocin is a hormone that is formed in the hypothalamus, a region of the brain important for controlling many bodily functions.
Without oxytocin, we would become extinct- literally; it is essential in human reproduction. Oxytocin is necessary for contraction of the womb during delivery, as well as breastfeeding.
Oxytocin is also important for our social wellbeing. It helps us bond with others and maintain eye contact with them, remember faces, show empathy, trust others, have a sense of self-worth and good social skills. We feel more connected and in tune with others.
Oxytocin improves our tolerance to pain and reduces stress and anxiety by controlling the release of cortisol, the stress hormone.
If we have low levels of oxytocin, we may be afraid, anxious, depressed, and aggressive toward others.
Oxytocin as a drug
Oxytocin, which means ‘quick birth’ in Greek, is used as the prescription drug Pitocin to induce labour and reduce bleeding after delivery.
Oxytocin has also been used to improve symptoms of Asperger syndrome, autism and schizophrenia. Additionally, it has been shown to help with withdrawal from alcohol and drugs.
These are 4 simple ways to naturally boost our oxytocin levels.
Physical and emotional love
Life is busy. With work, running errands, looking after kids, preparing supper… the list goes on, the last thing in your mind at the end of the day is to cuddle with your partner.
Oxytocin helps us stick together creating emotional bonds. A study conducted in men found that those who were given a dose of intranasal oxytocin were more interested in emotional instead of physical bonding when meeting for the first time an attractive woman.
What’s more, physical proximity with our loved one releases oxytocin. Studies show that oxytocin increases our sex drive. When we make love, we also feel less anxious, calmer, and have an improved sense of overall wellbeing, these are effects of oxytocin.
Have you ever felt the weight of the world drop right off your shoulders after listening to soothing music? This is because our brains produce more oxytocin when we listen mindfully to a bird’s song, natural sounds or relaxing music.
Mindfulness meditation and mindful framing have been shown to increase serotonin levels with regular practice. Anyone can benefit from just a few minutes of self reflection in a quiet place, listening to silence or soothing sounds.
So, take a break, relax and listen to some classical, jazz or smooth music, whatever tunes you find soothing for your soul, and watch your cares melt away.
Do you feel stiffness in your neck? A massage may be just what the doctor ordered! Research shows that oxytocin levels increase both in the person receiving the massage, as well as in the person giving the massage!
When you get a massage your anxiety level decreases, your sense of well-being improves, you feel less pain, and your cortisol and blood pressure level drop- all effects of oxytocin.
So, go ahead and treat yourself to a massage, even a self massage- you deserve it!
Dogs have been called man’s best friend for a reason- they provide us with unconditional love, and don’t take much to please!
Having a pet at home makes us feel less lonely, forces us to leave the couch, and even helps us develop relationships with others, all factors that lead to emotional wellbeing. It’s no wonder that so many people talk about dogs and cats as if they were real people!
Did you know that petting a dog releases oxytocin? It also boosts dopamine and serotonin- other feel-good hormones, while decreasing stress-producing cortisol.
Life is too short to live in fear and distrust. By naturally boosting our oxytocin levels, we can feel a deeper connection with others and increase of sense of self worth. Take a first step today and follow the path to more meaningful, deeper relationships.
A true leader goes beyond the daily routine and takes a step back thinking about the consequences of every human interaction.
When you share ideas, proposals, or concerns, are you aware of their emotional impact on your team?
If you keep your thoughts to yourself, do you realize that they can take a toll on your own emotional balance?
Leaders want to be heard and valued, want to promote an atmosphere of positivity and productivity. This can be achieved more easily through self-awareness and empathy.
Leaders who are empathetic earn the trust of employees, who in turn are more productive. The right approach to empathy can go a very long way in promoting positivity at work.
What is empathy?
According to Gustavo Razzetti, author of Stretch for Change, there are two kinds of empathy: Emotional and Cognitive.
- Emotional Empathy is activated by mirror neurons, which allow us to feel another person’s feelings in a passive manner.
- Cognitive Empathy is also known as ‘perspective taking,’ when we are aware of your own insights and make an effort to understand others.
In the early 1990s, neuroscientists discovered that we have specific brain cells that become active when someone else is suffering. In essence, we can feel someone’s pain and move toward a closer understanding of them.
Of course, as a leader, it’s imperative that you understand where an employee is coming from on a topic without being triggered into an emotional response or unhelpful decision. Maintaining a clear, yet compassionate approach can be better achieved with Cognitive Empathy.
How can empathy help you be a more effective leader?
A skill that can be worked on and finely tuned with practice, Cognitive Empathy is invaluable for organizations because it:
Builds Team Culture. Making an effort to understand how someone thinks, behaves, and feels can offer you essential insights and allow your co-workers or employees to feel valued.
Diversifies Thinking. Not only does empathy create a feeling of connection among peers, but taking the time to understand someone else’s perspective increases diversity and convergence of ideas, explains Razzetti.
Impacts Communication. In her recent article, Prudy Gourguechon, Psychiatrist and Psychoanalyst, explains that empathy allows you to understand if you have fully reached and connected with those around you.
Inspires Loyalty. With empathy as a regularly used tool in your leadership belt, you can build your team, inspire followers, nurture leadership in others, and elicit loyalty, notes Gourguechon
What if you’re not naturally empathetic?
Empathy is an innate trait that’s in all of us; however, like anything else, it runs on a spectrum of weak to strong.
If you’re not naturally inclined to empathy, you can still harness its power through a few simple tactics:
Think before you act. For instance, if an employee needs time off during a busy peak, before you say ‘no,’ take a moment to consider what your decision will mean to the person.
You don’t need to say ‘yes’ if the answer should be ‘no.’ But showing you understand where the person is coming from goes a long way in keeping up morale.
Practice mindfulness or seek advice. If you’re not strong in the empathy department, you don’t need to change who you are. First of all, being aware of it allows you to fill in the gap with someone who compliments your weakness, notes Gourguechon.
Can you be too empathetic?
Imagine spending your whole day feeling the ups and downs of everyone around you. Sound fun? Not at all.
Being highly empathetic is a superpower in so many ways, but it can also hinder your ability to function as a leader if you’re pulled in too many directions.
Perhaps you’re managing a small team of recruiters who often have disputes with one another. As the team leader, you want to keep your eye on the goals, so that you can make deadlines and expand your recruitment services.
If you spend every afternoon feeling emotionally charged thoughts unrelated to the big picture goals, then your vision and effectiveness as a leader become muddied. Of course, it’s imperative to explore workplace disputes and aim to resolve them, but it’s also your job to keep a compassionate, yet targeted eye on the prize.
With the right amount of awareness and insight, you can feel out another’s perspective and understand the social and emotional landscape of your work environment. Use empathy to create well-informed decisions, to inspire loyalty, and to communicate as clearly as possible.
Do you feel as though life moves too fast? If you sense your to-do list nipping at your heels, you’re not alone.
It can be all too easy to be swept into the momentum of day-to-day affairs and no longer feel in charge. But there is hope. Let’s discover the 6 essential drivers behind the mindset of the leaders in creativity and productivity.
Countless peer-reviewed studies, notable authors and teachings of ancient cultures show that being mindful and aware of stressful thoughts and situations is a key element of a creative and productive life.
In 2017, the American Psychological Association, conducted a stress survey and found that the most common stressors for Americans were politics, money, and work. Identifying the internal and external drivers of your stress is essential to achieve mental, emotional and physical wellbeing.
Mindfulness may not be a magic pill that will optimize your life in one go, but with time and a self-reflecting and mindful lifestyle, you can alter essential traits of your personality.
Life is complicated. We live in an interconnected and rapid changing world. When assessing any thought or experience, we ought to take into account the social, cultural and political context. Context means to take a step back and observe ourselves and our surroundings within our environment, such as our mood swings, workplace or family dynamics.
Not an easy proposition, but seeing things in perspective is an indisputably vital way to tame our thoughts and inspire calmness. Our modern era calls for a different mindset not necessarily relevant just a few decades ago.
To gain this situational perspective, we require a mental framework that we can carry with us at all times – a practical way to see ourselves in third person. One approach is mindful framing, where you visualize being the director, producer and screenwriter of your own life. Rather than be pulled waist deep into the mud of anxiety, you can use your mind’s eye to see yourself in a movie set, in the context of your own thoughts and environment.
Be Here for Yourself
Whether you choose to day dream, be creative, be mindful, socialize, work or relax, one thing remains the same: You.
Ensure in every moment that You are in charge, not a marionette or mindless robot. You should invest quality time in self-reflection. Find solitude by skipping passive activities, such as watching shows, scrolling news feeds, and overindulging in social media.
Spend time with yourself, in silence, doing ‘nothing.’ Be careful though, your mind will try to take over and lead you into stressful thoughts, avoid them by being aware and assessing the context of the moment. Over time your mind will start delivering creative ideas and a sense of calmness essential to cope with every day’s life challenges.
Be There for Others
Often, we believe the more we do for others, the better. We may even connect what we do to our inherent social value. Sadly, the endless strive towards mastering superficial engagements creates frustration and confusion.
Just being there, open and available to others provides immense support. People notice within seconds our social status and essential cues about our attitude. Let’s just be authentic, be in the moment and show empathy.
Take a new job, for instance. At the beginning of your new role, you will inevitably struggle to keep up with all the different tasks. You could spend all day answering every email that enters your inbox, or you could spend time learning about the company’s culture. Identify how individuals and teams, their personalities and networks are driving work streams.
Instead of barely skimming through a ton of superficial engagements, you can be more effective by focusing on a few in-depth interactions.
Be in a Flow State
Given a choice, would you prefer to receive electric shock therapy, or be alone with your thoughts?
It might sound like a silly question. But a study conducted at the University of Virginia discovered that participants would rather subject themselves to electric shocks than dealing with their minds.
When we eliminate distractions and allocate time to a focused task, either work or leisure, time passes much faster and we are much more productive. We are in a flow state.
In his best-selling book Flow, the psychologist Mihaly Csikszentmihalyi observed that to achieve a flow state requires the five C’s of the flow mindset:
- Clear goals
- Centered on the task at hand
- Choosing the right opportunities
- Challenging yourself
Be Stress Free
It might seem natural to avoid stress by distracting ourselves with work, leisure and digital or social engagements than face our thoughts. And in some ways, it’s not our fault. There tends to be a culture of productivity and hyperactivity that tells us to avoid boredom at all costs.
We may even feel that doing nothing is lazy and unproductive. But nothing is further from the truth.
Ever notice how you feel more clear headed after a vacation? Well, our brains need vacations daily, not just a few weeks out of the year. Manfred Kets De Vries, an INSEAD Professor of Leadership, explains that allowing the brain ‘downtime,’ enables us to improve our mental health, incubate new ideas and reduce stress.
Our world moves at lightning speed, and in some ways, there’s nothing wrong with a healthy dose of fast-paced drive. But having a mindset able to allocate downtime throughout the day while keeping productive bursts of energy generates better results than steady pressure at work.
By learning and practicing how to deploy these 6 mindset drivers you train your mind to relax and clarify your thought processes. You are entering a new mental space; you are becoming the fearless leader of your mind.