Dr Sunita Kumari & Dr Jeevitha
Happiness is recognized fundamental human goal. Being happy is being Human. International Day of Happiness is celebrated on 20th March every year. This special day was first observed in 2013 by the United Nations General Assembly to recognize the importance of happiness and well-being as universal goals and aspirations for people around the world. The official theme for International Day of Happiness 2025 is “Caring & Sharing”. The theme indicates that lasting happiness comes from caring for each other, feeling connected to others and being part of something bigger. The purpose of writing this article is to foster a culture of happiness and well-being, promoting sustainable development and human flourishing, encouraging people and government to prioritize happiness and well-being in their policies and actions.
Imagine tiny sparklers in your brain, lighting up with every pleasure, every delight, and every achievement. These tiny sparklers are Dopamine, Oxytocin, Serotonin, and Endorphins, collectively called as happiness chemicals, each one of which has a specific effect and when any one of these chemicals is being released in the brain, we feel good. By understanding how these sparklers work, we can unlock their power to boost our mood, drive our passions, and
Dopamine: The Spark of Motivation
Dopamine, the neurotransmitter of motivation, reward and pleasure, helps nerve cells to send messages to each other. Dopamine is the chemical that derives us to achieve goals and feel proficient. It gives you the willpower to accomplish goals, desires and needs. It is the whisper in your ears that says, “you got it” when you crush a challenge or accomplish something. It is the thrill that comes with trying something new, and the warmth that spreads through your chest when you are with your loved ones. It’s part of the brain’s reward system, making us feel good when we complete tasks, no matter how small. Once you achieve your desired goals, dopamine gives a flow of supporting pleasures. Having right amount of dopamine is important both for our body and brain. However, overstimulation of dopamine can be problematic as it is closely linked to developing addictions. The fleeting effects of dopamine creates a cycle of craving that leaves a person desiring more. But dopamine is more than just a feel-good chemical, it also a key player in learning, memory and movement. Dopamine plays a key role in learning and memory by modulating the processing and consolidation of new information. Dopamine facilitates strengthening of neural connections which is essential for learning and memory.
Oxytocin: The Warm Embrace of Connection
Oxytocin is often called the “love hormone” or “cuddle hormone” as it encourages to develop warm associations. This hormone surges in response to physical touch, whether it’s a warm hug, a gentle handhold or playing with a pet. Engaging in acts of kindness, such as volunteering or small gestures of
thoughtfulness can elevate oxytocin levels. This hormone develops in us the desire to remain around those we trust which creates a feeling of comfort and safety. Oxytocin, the hormone of devotion, is the masterful conductor of our emotional symphony. As we fall deeply in love, oxytocin’s crescendo of affection orchestrates a grand ballet of emotions. It choreographs the tender moments of intimacy, the joyful laughter of shared experiences, and the quiet comfort of warm embraces. With oxytocin as our guide, we embark on a wondrous journey of trust, attachment, bonding, and belonging. It supports our body to adjust to different emotions and also boosts our immune system. Oxytocin’s symphony extends far beyond the realm of romantic love. It harmonizes the bonds of friendship, the nurturing instincts of parenthood, and
the compassionate connections of community. It reminds us that love is not just a feeling, but a choice, a choice to nurture, to care, and to cherish.
Serotonin: The Soft Glow of Serenity
Serotonin, the hormone of harmony, plays a noteworthy role in regulating sleep, stabilizing mood, and controlling appetite. Serotonin prizes us with an upright feeling and we feel noteworthy or significant. It is the pleasure we get when we experience social power, loyalty, or status. It results from finding opportunities to assert or prevail. This is a calm form of confidence that helps accepting our self within the people around us. Serotonin is what motivates a leader to excel and grow. With serotonin as our guide, we embark on a journey of self-discovery, navigating the twists and turns of our emotions with greater
But serotonin’s symphony extends far beyond the realm of individual harmony. It orchestrates the rhythms of social connection, facilitating the beautiful dance of communication, empathy, and understanding. It reminds us that we are not alone in our struggles, but are instead part of a grand tapestry of human experience, interconnected and interdependent.
Brain Reward System that Enhances the Feeling of Happiness
Source of Image: National Science Foundation
Endorphins: The Rush of Euphoria
Endorphins are body’s natural pain killers. They produce a brief euphoria, mas pain and infuse our lives with joy, creativity and wonder. As we engage in the creativity, whether through art, music, laughter, or love, endorphins spring into action. They mix and match their colours, blending the pigments of pleasure and pain, adding texture and depth to our experiences, making every moment a masterpiece of sensation. With this we realize that happiness is not just a destination, but a process, process of creating, expressing, and connecting. Life itself is the ultimate masterpiece, waiting to be crafted, shaped, and celebrated.
The happiness quartet: A Symphony of Joy
Imagine a grand symphony, where four majestic instruments- dopamine, oxytocin, serotonin and endorphins come together to create a masterpiece of happiness. Each instrument has its unique melody, harmony, and rhythm but together they create a beautiful symphony that fills our hearts and minds with joy. It would be great if they all surged all the time. However, it does not work like this. The chemical turns off after it has done its job, leaving a person with a desire for more.
How to maintain continuous surge of feel-good hormones?
Listen to music: Listening to music activates brain’s reward system that increases the release of feel-good chemicals. Enjoying smoothening music before going to bed promotes sleep. Listening to music with others, especially our loved ones, can stimulate the release of oxytocin.
Exercise: One of the most powerful tools for influencing our brain chemistry and overall well-being. Regular exercise, (especially aerobic) can increase the release of all four happiness chemicals.
Yoga & Meditation: We can naturally increase serotonin production by practicing yoga and mindful meditation.
Role of diet: Diet rich in whole grains, fruits and vegetables can support dopamine production. Omega-3 rich fatty acids rich foods, such as walnuts increase serotonin production.
Get enough sleep: sleep plays a crucial role in regulating feel-good hormones. During sleep, the brain regulates hormone balance, clears toxins, and consolidates memories. Lack of sleep can disrupt this balance, leading to mood disturbances, decreased motivation and increased stress.
Practice gratitude: Reflecting on things we’re grateful for increases serotonin, dopamine and endorphins release leading to feeling of joy and contentment. By incorporating gratitude practices, such as journaling or sharing appreciation with others, we can rewire our brains to focus on positive, leading to a happier, healthier life.
Social connections: Building and maintaining social connections can support oxytocin levels.
Conclusion: Happiness chemicals act as our natural defence against stress, anxiety, and boredom, keeping us energized and fulfilled. When their levels drop, negativity-stress, depression, and distraction-gains control. By adopting evidence-based strategies, we can strengthen this “happiness quartet,” fostering balance, resilience, and lasting joy.
(The writers are faculty in the Department of Physiology AIIMS, Vijaypur, Jammu)
