Happiness hormones as a success factor: how to increase your productivity and performance with serotonin, dopamine, oxytocin and endorphins

We have long known that in the corporate and working world, it is no longer just specialist knowledge or experience that determines professional and entrepreneurial success – it is often the unconscious processes in our brain that provide us with significant support or, if their signs are ignored, can also torpedo us.

Hormones such as oxytocin, dopamine, endorphins and serotonin not only influence our well-being, but are also key factors for motivation, resilience and decision-making power. In this article, you will learn how you can harness the power of these chemical messengers for yourself. With scientifically sound findings, practical strategies and current studies, you will discover how you can optimize your hormone balance and take your (professional) performance to a new level.

Serotonin: the foundation for mood and energy

The importance of serotonin

Serotonin is a key regulator of mood, energy and decisiveness. Studies show that 90% of serotonin is produced in the gut, which further underlines the importance of a healthy diet. Sufficient serotonin production not only promotes mental health, but also helps to reduce stress and anxiety. (Mayer, E. A., et al., 2015).

Challenges in everyday (professional) life

Highly processed foods, stress and lack of sleep impair serotonin production and therefore our cognitive performance. A study in the American Journal of Clinical Nutrition shows that regular consumption of convenience foods correlates with lower life satisfaction and increased susceptibility to depression. (Adjibade, Moufidath, et al., 2019).

Strategies for increasing serotonin

1. Morning light instead of social media: At least 15 minutes of sunlight in the morning increases serotonin production and regulates the sleep-wake rhythm. (Erfurth, A. Sleep and serotonin. psychopraxis. neuropraxis 24, 318-319 (2021 ).
2. Dietary changes: Focusing on nutrient-rich foods such as fruit, vegetables, nuts and probiotics promotes healthy intestinal flora and thus serotonin production.(Yano, J. M., Yu, K., et al., 2015)
3. Experiencing nature: Practices such as “Shinrin Yoku” (forest bathing) reduce stress signals in the brain and increase serotonin production. In Japan, this method is used as a therapy for burnout.(Hansen, Margarete M., et al., 2017)

Dopamine: more motivation and determination

The function of dopamine

Dopamine is the hormone that drives us to tackle challenges and pursue long-term goals. It is released when we make progress and rewards us with a feeling of satisfaction and success.(Schultz, W., 2016)

Modern challenges

In this day and age, our dopamine system is often manipulated by quick rewards such as social media, unhealthy snacks or online shopping. Studies show that these unnatural spikes lead to a crash that affects long-term motivation.(Volkow, N. D., Wang, et al., 2010)

Practical tips to increase your own dopamine level

1. Digital detox: smartphone breaks of at least 15 minutes after waking up and one hour before going to bed promote natural dopamine production.(Sleep Foundation)
2. Promote a state of flow: Activities that require a balance of challenge and ability – e.g. problem solving or creative projects – increase dopamine levels in the long term.
3. Use cold stimuli: Cold showers increase dopamine levels by up to 250%. This method is increasingly being researched as a natural supplement for coping with stress and boosting the body’s immune system.

Oxytocin: The catalyst for cooperation and trust

Why oxytocin is crucial

Oxytocin is often referred to as the “bonding hormone” as it promotes trust and empathy. In professional contexts, it improves team dynamics and strengthens interpersonal communication. (Kosfeld, M., et al., 2005)

The challenges of digitalization

The increased use of digital media has reduced personal contacts and increased the feeling of social isolation. Various studies show that although social media can satisfy the need for social bonding in the short term, it often has the opposite effect in the long term.

Strategies for increasing oxytocin

1. Physical contact: Regular hugs and handshakes increase oxytocin production and boost trust within teams. A study in Frontiers in Human Neuroscience highlights the importance of oxytocin in social interactions and how physical contact can contribute to the release of this hormone, which in turn can promote trust and cooperation.
2. Small kindnesses: Even small gestures, such as bringing a coffee for a colleague, enable a positive release of oxytocin and increase the bond between colleagues.
3. Maintain social interactions: Interactions with third parties play a key role in the release of oxytocin. Long conversations, physical contact, positive gestures, laughing together, etc. can be helpful ways to activate the so-called “cuddle hormone”.

Endorphins: the natural stress buffer

The function of endorphins

Endorphins relieve pain, promote relaxation and increase resilience. They are released particularly during intense physical activity or in stressful situations. (Boecker, H., et al., 2008)

Stress in a business context

In strictly regulated and completely overloaded working environments, stress and exhaustion are the order of the day. One strategy can be to counter stress with sufficient rest after work. Alternatively, moderate physical activity can also be a more effective strategy to lower stress hormones and release endorphins.

How to activate the “endorphin boost”

1. Regular exercise: Just 20 minutes of exercise a day releases endorphins and increases stress resilience.
2. Humor: Laughter has been shown to increase endorphin production and improve team dynamics.(Journal of Neuroscience)
3. Heat therapy: Regular sauna sessions or hot baths promote endorphin production and relax the body and mind. A nice change from the often recommended “cold showers” in the morning to boost energy levels.

Conclusion: Brain chemistry as the key to success

The targeted activation of serotonin, dopamine, oxytocin and endorphins creates the basis for well-being and performance. Business professionals can increase their mental and physical resilience through simple measures such as morning rituals, healthy eating, social interaction and exercise. Small changes in everyday life have the potential to have a big impact.

Sources

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2. Boecker, H., et al. (2008). The runner’s high: Opioid release and euphoria after exercise. Cerebral Cortex.
3. Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health, 14(8), 851.
4. Kosfeld, M., et al. (2005). Oxytocin increases trust in humans. Nature.
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