What Happens in Your Body When You’re Happy?

When you feel happy or joyful, your brain releases chemicals such as endorphins and serotonin— often called the “happy hormones.” These chemicals boost your mood and trigger changes in brain activity to create a sense of calm and well-being.

Positive emotions also help reduce stress and improve overall health. Here is how the science of happiness works.

Hormones, Happiness and Health

Ever wonder why stress can make you feel so out of balance? It all comes down to hormones.

Cortisol, often called the body’s stress hormone, kicks in during a “fight, flight, freeze or fawn” response:

• Fight: The body prepares to confront a threat head-on, increasing energy and focus for action.
• Flight: You get a surge of cortisol to fuel quick movement and alertness and escape danger.
• Freeze: The body becomes still, conserving energy while assessing the situation for safety.
• Fawn: You respond by trying to appease or please others to avoid conflict or harm.

Cortisol is useful in short bursts by regulating blood sugar and blood pressure. But when cortisol levels stay high for too long, it can raise your risk for health problems.

“Continuous stress affects nearly all the body’s physical functions,” says Willey. Living with too much stress can lead to:

• Migraines and fatigue
• High blood pressure
• Digestive problems
• Weakened immune system
• Increased risk of heart disease and diabetes

On the flip side, serotonin is your brain’s mood stabilizer. It helps you feel calm, focused and emotionally balanced. Positive well-being can result in:

• Lower blood pressure and heart rate
• Reduced muscle tension and stress
• Improved digestion
• Better sleep

In addition to these physical effects, higher serotonin can lead to more productivity, stronger social connections and daily self-care.

Positive and Negative Emotions

Willey explains that if you have a positive outlook on life, you are more likely to want to keep up healthy routines like eating well and exercising regularly. If you have too much cortisol from life stressors, trauma or mental health conditions, your main goal is to survive. And keeping up with self-care may not be on your radar. 

Too much cortisol and chronic stress can interfere with serotonin, making you feel tense and less happy. Low levels of serotonin can also lead to depression and anxiety and impact your quality of life.

Finding a Better Balance

What can you do to achieve hormone harmony? Most people connect happiness to a sense of purpose and well-being. Living a fulfilling life brings optimism. That positive attitude, in turn, helps produce serotonin to regulate emotions and keep stress in check.

Willey specializes in dialectical behavior therapy (DBT). This is a type of talk therapy that helps people manage strong emotions. It also helps reduce harmful behaviors and improve relationships. She teaches a DBT skill called accumulating positive emotions.

“Accumulating positive emotions is about finding small joys daily while working toward a life worth living,” says Willey. “Happiness isn’t a one-time achievement. It’s something you build over time.”

 8 Ways to Boost Your Mood

Everyone is wired differently, but it is possible to become happier. Research shows that changing your behaviors and your mindset can help boost happiness and health. Here are eight tips to spark positive emotions in your life:

• Practice stress management and mindfulness: Reduce stress and clear your mind with breathing techniques and quiet meditation.
• Lean on a support system: Humans crave connection. Social relationships stimulate emotions and can be instant mood boosters.
• Say thanks: Take a few moments to be grateful for the good things in your life, no matter how small they seem.   
• Get moving: Physical activity like walking, dancing, gardening and yoga can ramp up your energy and lift your mood. 
• Give yourself a break: More free time and small breaks can make you happier and increase your productivity.
• Be generous: Acts of kindness make others and yourself happy.
• Smile: When you smile, your body sends feel-good chemicals to your brain, and research suggests it can affect your emotions. This is called the facial feedback hypothesis.
• Bring on the positive vibes: Give yourself lighthearted pep talks to keep negative thoughts at bay. Try affirmations like, “You’ve got this!” and “I will find joy in small moments today.”

You can also try eating foods high in tryptophan, a nutrient that the body uses to make serotonin. The following foods can help boost positive emotions:

• Turkey
• Tofu
• Tuna
• Salmon
• Milk
• Cheese
• Eggs
• Pumpkin seeds
• Chia seeds
• Walnuts
• Cashews

Elevating Emotional Resilience

People who have a positive outlook on life and live by their values are more likely to feel confident and manage stress well. This confidence helps them tackle challenges, including health barriers.

For example, having a healthy balance of serotonin and cortisol helps your body stay in good shape. This balance can make recovery from an illness or surgery easier to manage.

Be True to You

Happiness means making a life that is worth living. It also means finding joy as you go. This looks different for everyone.

“Start with small steps,” says Willey. “Practice mindfulness, connect with others and celebrate the little wins.”

If you are struggling to remove the mental health barriers to your happiness, therapy can help during tough times. Learn more about talk therapy.