Hacking Your Happiness: Simple Tricks to Boost Your Feel-Good Chemicals
We’ve all heard the saying, “Happiness is found within.” And while that sounds lovely in theory, let’s be real—when the MRT breaks down (again) or your go-to chicken rice stall closes (a tragedy of Singaporean proportions), happiness can feel further away than your bus stop during a downpour.
The good news? The secret to happiness really is inside you. Your brain naturally produces chemicals that make you feel good, and with a few simple hacks, you can coax them into action. Let’s break it down.
Endorphins – The Stress Buster
Endorphins are like the comforting hug your brain gives you when life gets tough. To boost them:
Use essential oils (lavender or sweet orange, or whatever sparks joy).
Watch something that makes you laugh.
Treat yourself to a square (or three) of dark chocolate.
Move your body—exercise, dance, or a brisk walk all count.
Singing along to your favourite tune like nobody’s watching (or hearing).
Quick Tip: Rough day? Light a candle, grab some 75% dark chocolate, and queue up a comedy special on Netflix. Congratulations—you’re multitasking your way to a better mood.
Dopamine – The Reward Chemical
Dopamine is your brain’s pat on the back when you achieve something. Here’s how to keep the motivation flowing:
Complete a task, no matter how small (hello, laundry pile).
Celebrate little wins. Survived a Monday? Treat yourself to bubble tea (not sponsored, and before I get stoned, yes, let’s also consider the sugar level).
Listen to uplifting music. My go-to? Whitney Houston belting “I Wanna Dance with Somebody” (because, same) or the Backstreet Boys claiming “I Want It That Way”—still no idea what “that way” is, but it works every time.
Plan something fun to look forward to— like a movie night, a new book, or catching a free event at the Esplanade.
Learn something new. Bonus points if it’s completely unrelated to work.
Quick Tip: Want a quick dopamine hit? Break big, scary tasks into bite-sized pieces and check them off—it’s like feeding your brain tiny dopamine snacks all day. And when you’re tempted by social media’s dopamine binge, remember: sunshine, walks, and deep breaths are the real deal. Bonus: no "scroll thumb" or "tech neck" hangovers to deal with later.
Serotonin – The Mood Stabilizer
When serotonin flows, you feel calm, balanced, and (dare we say) happy. Here’s how to invite more into your life:
Meditate. Even five minutes counts.
Stepping into the sunshine (but don’t forget SPF—sunshine feels great, sunburn doesn’t).
Walk somewhere green—a park, the Botanic Gardens, or just around your block.
Swim or take a dip in the pool (or the sea, if you’re brave enough for Sentosa crowds).
Practice deep breathing exercises.
Quick Tip: Feeling off? Grab a hat, slap on some sunscreen, and step outside. A walk in the sun isn’t a cure-all, but sometimes a little fresh air and greenery can do wonders for the soul.
Oxytocin – The Connection Hormone
Oxytocin is your brain’s way of saying, “Hey, let’s connect.” To spark it:
Spend time with a pet (or borrow one).
Hug your loved ones—it’s free and surprisingly effective.
Compliment someone (and no, “You’re so brave for wearing that” doesn’t count).
Cook for someone—it’s like edible love.
Volunteer your time for a cause you care about.
Quick Tip: Feeling disconnected? Call up an old friend or strike up a conversation with your kopi uncle. Connection is everywhere—sometimes, you just need to show up.
Closing Thought
Hacking your happiness chemicals doesn’t require an advanced degree in neuroscience—good thing, because I don’t have one. These suggestions are simple ideas based on research, experience, and a pinch of common sense. They’re not groundbreaking, but they’re worth trying out when you’re looking for a boost. If life feels heavier than usual, reach out to someone who can help. Meanwhile, go explore, experiment, and take it one small moment of joy at a time.
If you found this post helpful, feel free to share it with someone who might benefit!
Warmly,
George Chan
This Is How We Heal
George Chan, MCOU, is a Counsellor, Grief Educator and Breathwork Coach who specialises in helping individuals navigate grief and loss through his private practice, This Is How We Heal. With a rich background in theatre and entertainment, George brings creativity and empathy to his work. When he's not in the therapy room, you might find him performing, choreographing, or working on a new production—or spending time with Luna, his Jack Russell Terrier, who doubles as his unofficial co-therapist and production critic.