DOSE - Brain Hormones

Dopamine

  • For Motivation, Learning, Pleasure.
  • Drives the Want part of behavior.
  • Makes us want to accomplish goals, desires and needs.
  • Over-stimulation can lead to addictive behavior.

Effects of deficiency

  • Procrastination
  • Low self esteem
  • No motivation
  • Low energy/ fatigue
  • Can't focus
  • Mood swings(anxious)

Oxytocin

  • Gives a feeling of trust, makes us build intimate relationships.
  • Known as "Cuddle hormone" and "love hormone".
  • Plays a big role in bonding.
  • Gives lasting feelings of calm and safety.
  • Helps fight stress.

Effects of deficiency

  • Feels lonely
  • Stressed
  • Disconnect from relationships
  • Insomnia
  • No motivation
  • Low energy/ fatigue
  • Feels Anxious

Ways to increase...

  • Physical touch, making eye contact
  • Socializing - especially with friends and family
  • Being with a pet
  • Getting a massage
  • Listen to music
  • Cold shower
  • Exercise
  • Meditation

Many of these stimulate the Vagus Nerve.

Serotonin

Source

  • Helps body heal faster
  • Reduces
    • aggression
    • impulsivity
    • stress
    • depression
    • anxiety
    • Rigid thinking
    • Pessimism
  • Increases
    • Resilience
    • Patience
    • Plasticity
    • Learning and unlearning
    • Adaptability

Effects of deficiency

  • Low self esteem
  • Overly sensitive/ emotional
  • Anxiety and panic attacks
  • Mood swings
  • Depression
  • Social phobia
  • OCD
  • Insomnia

Ways to increase...

90% of serotonin is made in the stomach. Few ways to increase serotonin...

  • Sunlight
  • Regular exercise
  • Diet with eggs, cheese, meat.
  • Meditation
  • Happy Memories(photos, stories of past)
  • Cold showers
  • Getting a massage
  • Gratitude journaling

Endorphins

  • Reduces physical pain - gives a brief feeling of euphoria(Runners high, addictive nature of cutting, etc.)
  • Response of physical pain or stress.
  • Reduces anxiety and depression

Effects of deficiency

  • Aches and pains
  • Anxiety
  • Mood swings
  • Depression
  • Insomnia
  • Impulsive behavior

Ways to increase...

  • Laughing and crying
  • Exercise
  • Creating art
  • Dark Chocolate, spicy food
  • High intensity training
  • Meditation
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