“The mind is like water. When it’s turbulent, it’s difficult to see. When it’s calm, everything becomes clear.” — Buddha
Globally, nearly 15% of the youth mass experience a mental health disorder, accounting for 13% of the global burden of disease. Youth Mental Health is a serious problem we can’t ignore nowadays. In the digital world, stress and anxiety have become a struggle for the youth, which they are unable to overcome because of their lifestyle.
The constant social pressure to succeed, the lifestyle comparison, the toxic work culture at your job, and the lack of mindfulness, physical activity, and spiritual connection take a serious toll on our mental health.
Sleepless nights, mood swings, and emotional exhaustion have become so common problems to address, which have some larger negative impact on our youth.
What is the Ultimate Reason for Youth Mental Health Disorder?
When we examine our daily lives, we know some days we feel so energized, motivated, and on top of the world, while other days we feel drained and overwhelmed. The answer often lies in our hormones—specifically, our happy hormones.
Happy Hormones—Dopamine, Serotonin, Oxytocin, and Endorphins—act like tiny mood boosters, shaping how we feel, think, and respond when we face challenges in life. When they’re balanced, we experience joy, peace, and emotional stability. But when they’re off, we can feel immense stress, anxiety, and fatigue.
What is the Role of Happy Hormones for Youth Mental Health?
1. Oxytocin – The Love Hormone
Oxytocin promotes bonding, trust, and feelings of connection. It can also help promote empathy and bonding in relationships. Oxytocin levels generally increase with physical affection.
Symptoms of Deficiency
– Difficulty in Creating a Physical Relationship
– Increased stress
– Loneliness
How to Increase Oxytocin?
✅Hugs, hugging, or hand-holding
✅Quality time with loved ones
✅Thankfulness and Appreciation
✅Pet care or Animal petting;
✅Engaging in an act of kindness.
Example: The warm feeling after a hug or deep conversation with a loved one.
2. Dopamine – The Reward Chemical
Dopamine is known as the “feel-good” hormone. It is an essential neurotransmitter in our brain. It’s associated with pleasurable sensations, motivation, focus, and pleasure.
Symptoms of Deficiency
– Low motivation
– Fatigue
– Difficulty concentrating
How to Increase Dopamine?
✅ Set and accomplish modest goals
✅ Celebrate your successes
✅ Participate in artistic endeavors—writing, painting, etc.
✅ Hear Happy Music
✅ Learn a skill or attempt fresh experiences
Example: That sense of accomplishment after finishing a task or achieving a goal.
3. Serotonin – The Mood Stabilizer
Serotonin regulates mood, reduces anxiety, and enhances well-being.
Symptoms of Deficiency
– Depression
– Anxiety
– Sleep Problems
How to Increase Serotonin?
✅Daily 20-30 minute sun exposure
✅Mindfulness and Meditation
✅Eating tryptophan-rich foods (bananas, eggs, salmon),
✅Maintaining social ties
✅Consistent exercise.
Example: The calm, happy feeling after spending time in nature or practicing gratitude.
4. Endorphins – The Pain Relievers
Endorphin hormones are our body’s natural pain relievers & boost our overall happiness. Endorphins may also increase when we engage in activities such as eating, working out, or having sex.
Symptoms of Deficiency
– Higher pain sensitivity
– Mood changes
– Low energy
How to Increase Endorphins?
✅ Participate in moderate to vigorous physical activity
✅ Watch comedies and laugh
✅ Consuming spicy dishes or dark chocolate
✅ Do deep breathing or yoga.
✅ Engage in physically demanding pursuits.
Example: the post-exercise feelings, the good feeling after a physical relationship, or the joyful laughter after a good joke.
How to Increase Happy Hormones?
We don’t need any magic to boost these happy hormones. Simply if we can change our lifestyles—like exercise, sunlight, mindful eating, and meaningful connection—we can naturally enhance our mental health.
In this post, we’ll dive into the science of happy hormones, how they impact our mental health, and the best ways to naturally boost them for a happier, healthier us. Because when our hormones are happy, so are we! 😊
So let’s look at the science and spirituality behind happy hormones and explore practical ways to maintain their balance.
How to Balance Happy Hormones for Youth Mental Health Naturally?
1. Nutrient-Rich Foods
Diet is the primary foundation to balance the hormones in our body.There are certain types of food which can directly help in the secretion of happy hormones.
Best foods for hormone balance:
Dopamine: Bananas, Nuts, Dark Chocolate.
Serotonin: Whole grains, leafy greens, fermented foods.
Endorphins: Spicy foods, dark chocolate.
Oxytocin: Avocados, salmon, nuts.
Let food be thy medicine, and medicine be thy food. — Hippocrates
2. Get Enough Sunlight
Sunlight has a huge positive impact on our body. It is a natural serotonin booster. It regulates our internal hormones which improves our sleep and mood.
How to implement:
Spend 15-30 minutes outside in natural sunlight every morning.
Try grounding by walking barefoot on grass or sand for added benefits.
Turn your face to the sun, and the shadows fall behind you. — Māori Proverb
3. Exercise/ Physical Activity
Regular physical activity can help you deal with anxiety and stress significantly.
Our body has its healing power, and we have a lot of good hormones to take care of our mood and health. But because of our unhealthy lifestyle and lack of awareness of our own bodies, we don’t know how to handle our happy hormones.
If we can’t rigorously follow any workout pattern, even a brisk walk with nature or a few minutes of stretching can release the endorphin hormone, which is a natural mood lifter.
Best exercises for happy hormones:
Yoga & Tai Chi – Balance the nervous system.
Strength training – Boosts dopamine and self-confidence.
Dancing or Sports – Releases stress and enhances oxytocin.
Take care of your body. It’s the only place you have to live. — Jim Rohn
4. Prioritize Quality Sleep
When you have quality sleep, it calms the mind and reduces stress. It helps regulate your nervous system, lowering cortisol levels, which helps in relaxing your mind. Lack of sleep can disrupt hormonal balance, leading to anxiety and depression.
Sleep tips for better mental health:
We need to maintain a consistent sleep schedule.
Avoid screens and caffeine before bedtime.
Try deep breathing or meditation before bed.
A well-spent day brings happy sleep. — Leonardo da Vinci
5. Practice Meditation & Deep Breathing
Meditation increases serotonin levels, reduces stress, and enhances self-awareness.
Meditation can reduce stress levels, which translates to less anxiety.
Meditation helps to quiet the overwhelming thoughts in your mind, enabling you to live in the moment. This mental calmness leads to clarity and a more peaceful outlook.
Best meditation techniques:
Breathwork (Pranayama) – Balances oxygen and energy flow.
Guided visualization – Strengthens positive thinking.
Gratitude meditation – Boosts dopamine and happiness.
The quieter you become, the more you can hear. — Rumi
6. Physical & Social Connections
Building meaningful relationships increases oxytocin, reducing stress and loneliness. So, if we surround ourselves with people with positive Aura eventually the same energy will radiate to us.
Ways to cultivate deeper connections:
Spend time with family and friends.
Engage in acts of kindness and service.
Practice active listening in conversations.
We rise by lifting others. — Robert Ingersoll
Healing takes time, and asking for help is a courageous step.” — Mariska Hargitay
Thank you for reading through my article. There are many different methods mentioned here that the youth can incorporate in their life to balance their happy hormones naturally and to find peace and improve their Mental Health.
You can also read my other blog – 6 Proven Ways Meditation Transforms Your Mindset for Greater Peace and Clarity
Balancing the happy hormones naturally is not just about diet or exercise—it’s a holistic approach that integrates physical, emotional, and spiritual well-being.
By making small but powerful lifestyle changes, we can cultivate happiness, mental clarity, and emotional resilience.
Transform Stress into Serenity: Achieve Mental and Physical Harmony with 10 Focus Techniques
4 thoughts on “Youth Mental Health Guide : 6 Ways to Balance Your Happy Hormones”
Wonderful article…Keep sharing such great content❤️❤️❤️
Great article ! Really informative .
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