Snap Out of It! Foolproof Ways to Increase Endorphins

Have you ever had one of those days when you feel like the universe is actively working against you?

You woke up on the wrong side of the bed, the barista got your coffee order wrong, and oh, crap! You forgot about a meeting. By 10 am, you’re feeling lousy— you’re on track to have a terrible day. 

As human beings, we looove feeling bad for ourselves. It’s easy to lean into our bad mood, put on a moody playlist, and let it determine the course of our day. And if you deal with anxiety on the reg, it's easy for a bad morning to send you spiraling.

Sister! Snap out of it! 

Break the cycle by giving yourself a little endorphin boost! Today, I’m giving you some foolproof ways to increase your endorphins so you can get your day back on track. 

What Do Endorphins Do For Us?

Endorphins this, dopamine that… We often hear these buzzwords, but most people don’t really know what they mean. Here’s a quick rundown.

Endorphins are groups of protein chains called peptides. They’re a type of neurotransmitter (and sometimes a hormone) that relieves pain and gives us pleasure.

Our body releases endorphins when we get hurt to help ease the pain. Endorphins are also released when we experience something pleasurable (like having sex or eating ice cream). 

When we’re low on endorphins, we’re at higher risk for depression and anxiety. We’re also more likely to have trouble sleeping and less able to regulate our mood. Fun!

In short, if you want to improve your mood, you need to increase your endorphins.

What to Do When You’re Feeling Blue?

You can’t figure out why, but you feel like absolute crap today. Everyone feels this way from time to time, and looking for help is nothing to be ashamed of. 

But, before you cancel your dinner plans, take your frustration out on a colleague, or succumb to the darkness, try one of these tips for naturally increasing endorphins.

Laughter is the Best Medicine

It’s a cliche for a reason! 

Studies show that even pretending to smile or laugh can release endorphins and improve your mood. Creepy? Yes. Effective? Also yes. 

Of course, experiencing genuine joy releases far more endorphins. 

Text that one friend who can always make you laugh, watch a clip of your favorite TV show, or shamelessly scroll through TikTok until you catch yourself in a smile. 

Exercise

Exercise is a famous natural anti-depressant and mood booster. It’s a failsafe way to force your body to release endorphins and other feel-good chemicals.

A few minutes of moderate exercise elevates your body’s endorphins, dopamine, and serotonin levels.

Focusing on an exercise is also a fantastic way to distract yourself from intrusive thoughts, interrupt negative thought patterns, and reset your mood. You give your troubled brain a much-needed rest by directing your attention to an activity that only requires doing and not thinking.

Some of my favorite ways to exercise:

• Take a walk around the block. This works whether you’re at the office or working from home. It only takes 10 minutes! Would your time really be better spent doom-scrolling on Instagram?
• Yoga. Doing yoga gets your heart rate up and helps your body produce endorphins. Your body also produces a chemical known as GABA when you exercise. The combination of these two chemicals can reduce stress in the same way anti-depressants or anti-anxiety medication works.
• Get out in nature. No matter where you live, there is likely a way you can get out in nature, even if you have to take a short drive to do so. Hiking, biking, a walk on the beach, and rollerblading are all examples of ways you can get moving in nature, depending on where you live. One study found that people who spent 90 minutes walking in nature experienced less repetitive negative thoughts about themselves (rumination.) 

Listen to Your Favorite Music

Music is magical. Listening to music has been shown to release endorphins, ease stress and anxiety, and even improve your memory. I know nothing cheers me up quite like blasting Taylor Swift and singing along in my car. Headphones work too.

Have Sex

The joy and pleasure we feel during sex are thanks to the hormones our bodies release during sex, mainly endorphins and oxytocin. 

The surge of endorphins is also responsible for the additional benefits of sex— reduced stress, improved self-esteem, and even reduced pain. 

Indulge

I’m not telling you to go crazy, but the days when you’re feeling down are not the best times to stick to a restrictive diet or deny yourself simple pleasures. 

In general, our systems release endorphins when we eat. However, some foods are especially good at promoting endorphins. 

It should come as no surprise— chocolate and red wine are at the top of the list.

A small piece of dark chocolate triggers the brain to release endorphins and boost the serotonin levels that improve our mood. Red wine does the same, making the wine and chocolate the ultimate dynamic duo. 

Dance it Out

Mid-morning dance party? Yes, please! Dancing combines many things we know can make us happier. 

Exercise? Check. 

Music? Check. 

Laughter? If you’re doing it right!

Blast some disco music and let your inner child come out and play! Making a fool out of yourself is guaranteed to uplift your mood.

Choose Happiness

Easier said than done, I know. There’s no magic switch you can flip to turn a bad mood into a good one. Choosing happiness just means not giving in to those negative feelings without putting up a fight. 

There are moments when it feels much easier to wallow. Hopefully, having these strategies in your back pocket will make it easier to fight the good fight.

Looking for more ways to cope with the craziness of everyday life? Let’s get connected! Women Out Loud is a powerful resource for successful women striving to be the best version of themself.