The human brain is an incredibly powerful organ, with the power to change the way you feel, both physically and mentally, in an instant. By releasing neurotransmitters – the messengers of the body – your brain can make you feel happy, sad, hungry, tired, alert, and anything else in-between.
In some cases, you may be able to encourage the release of certain neurotransmitters, such as “endorphins”, to help you manage stress and improve your mood.
Read on to learn more.
Endorphins are the feel-good hormones in your body
The word endorphin is derived from the “endogenous” (meaning body) and “morphine” (a pain reliever). There are more than 20 different types of endorphins in the body, and these neurotransmitters attach to the reward centres in your brain and release signals to the central nervous system.
As a result, you experience a pain relief effect and may feel happier. This process typically takes place if you’re in severe pain or undergoing stress, and it’s the body’s way of keeping you going in difficult situations.
However, there are other activities that release endorphins. Encouraging the regular release of endorphins could help you improve your overall mood, manage stress, and could even manage your appetite.
5 activities to boost your endorphin levels and reduce stress
1. Exercise
There are many activities that can release endorphins but studies show that exercise is one of the most effective methods.
According to a study reported by the Firefighters Charity, people who exercise for 20 minutes a day were half as likely to experience depression as those who did not exercise at all. Research suggests that high intensity workouts have a more significant effect on endorphin levels, but any kind of exercise can have benefits.
Even a brisk walk could increase your endorphin levels and manage stress. By incorporating some regular exercise into your routine, you may notice an improvement in your overall mood. You may reap additional rewards such as weight loss and improved heart health too.
2. Laughter
It’s often said that laughter is the best medicine, and this may be true when it comes to managing stress. This is because laughing has been proven to encourage the release of endorphins.
A study published by the Royal Society in 2011 measured this effect by testing the pain tolerance of two groups; one group watched a comedy video while the other watched a factual documentary.
The results showed that the comedy group had a significantly higher pain tolerance than the documentary group afterwards. Additionally, the study found that laughter is 30 times more likely to occur in a social group than alone.
So, spending time with loved ones and having a good laugh could reduce your stress levels and improve your wellbeing.
3. Getting outdoors
We’re often told that exposure to sunlight is important because it encourages the body to produce vitamin D. Getting outside during daylight hours could also increase your endorphin levels.
The BBC reports that exposure to sunlight kickstarts the product of serotonin – a mood-boosting chemical – and causes the skin cells to produce more endorphins. Research also shows that 20 minutes of sunlight could produce nitric oxide in the skin, which opens the blood vessels and brings your blood pressure down.
If you take a regular walk outdoors, you could double up on the benefits of exercise and sunlight at the same time.
4. Listening to music
Listening to music you enjoy is another simple way to encourage more endorphin production, and you could couple this with other activities to maximise the benefits.
According to Zoe, a 2017 study found that the endorphins released by listening to music can increase your pain tolerance. This could mean that you may be able to work out for longer and gain more benefits from exercise.
5. Meditation
Meditation is an excellent tool for managing stress as it can reduce your heart rate and combat feelings of anxiety and depression. Part of the reason that it’s so effective is that it can boost your endorphin levels.
Research reported by the EOC Institute tested the endorphin levels of 11 elite runners and 12 experienced meditators. The results showed that the meditation group actually exhibited higher endorphin levels than the runners.
You can find lots of excellent guided meditation videos for free online, and this could be a useful alternative to high-impact exercise, especially as you get older and may experience problems with mobility.
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These simple activities could improve your overall mood and help you reduce stress. If you need support with your financial wellbeing, that’s where we come in.
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Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
All information is correct at the time of writing and is subject to change in the future.