20 Habits Every Physician Should Practice to Elevate Mood Hormones

1. Understand the Four Main Happiness Hormones First

Before establishing daily routines to enhance happiness hormones, physicians and healthcare professionals must understand the biochemistry behind these mood elevators:

• Dopamine – the "reward" hormone, associated with pleasure, motivation, and learning.
• serotonin – involved in mood regulation, memory, sleep, and digestion.
• Oxytocin – the "love" hormone, promotes bonding and trust.
• Endorphins – natural painkillers released in response to stress or discomfort, induce euphoria.

Once we understand these core hormones, we can tailor lifestyle interventions to naturally boost each.

2. Start the Day with Natural Light Exposure

Natural sunlight triggers serotonin production. Encourage early morning walks, even for 10 minutes, to synchronize circadian rhythms, enhance serotonin synthesis from tryptophan, and regulate melatonin levels for sleep later.

• Habit tip: Open windows immediately upon waking or spend a few minutes outdoors without sunglasses to stimulate the retina and the hypothalamus.

3. Practice Daily Gratitude Journaling

Reflecting on positive events or moments—even small ones—activates dopamine pathways.

• Neuroscience shows that when individuals write down what they’re grateful for, they stimulate the prefrontal cortex and initiate the dopaminergic reward system.
• Encourage patients (or oneself as a doctor) to journal three positive experiences at the end of each day.

4. Incorporate Daily Physical Activity

Exercise is a powerhouse of endorphin release. Both aerobic and resistance training enhance dopamine and endorphin levels.

• A 30-minute brisk walk, cycling, or even dancing increases beta-endorphin concentrations.
• Resistance workouts or High-Intensity Interval Training (HIIT) can activate both endorphins and dopamine production while improving insulin sensitivity, which indirectly supports brain health.

5. Engage in Mindful Eating and Tryptophan-Rich Foods

Tryptophan is the precursor for serotonin. Incorporate foods such as:

• Eggs, cheese, turkey, nuts, and seeds.
• Combining these with carbohydrates facilitates their transport across the blood-brain barrier.

Medical professionals often overlook their diet due to hectic schedules. Planning meals with brain-boosting amino acids helps maintain serotonin balance.

6. Cultivate Human Connection Daily

Oxytocin levels rise through touch, empathy, and shared emotional experiences.

• A simple act like hugging a loved one or even a pet increases oxytocin secretion.
• In the clinical setting, empathetic communication, eye contact, and even a warm tone can modulate both the patient's and physician’s oxytocin levels.

For those living alone, video calls or phone check-ins can maintain this neurochemical connection.

7. Meditate or Practice Deep Breathing

Meditation, yoga, and breathing techniques like 4-7-8 breathing stimulate dopamine, serotonin, and endorphin production.

• Regular mindfulness meditation has been shown in fMRI studies to enhance activity in the anterior cingulate cortex and insula—areas associated with happiness and dopamine.
• It also reduces cortisol, indirectly supporting better hormonal equilibrium.

Recommendation: 10–15 minutes of guided meditation or silent breath-focused practice can make a measurable difference.

8. Listen to Uplifting Music or Sing

Music therapy is known to raise dopamine and endorphins. Singing in groups (like a choir) also boosts oxytocin.

• Listening to preferred genres, especially those tied to positive memories, activates the mesolimbic dopamine pathway.

Tip: Play a favorite song during the commute or between consultations to reset mood and cognition.

9. Laugh Every Day (Intentionally)

Laughter is not just psychological—it’s neurochemical. It triggers endorphins and even small dopamine surges.

• Watching a short funny video, sharing jokes with colleagues, or intentionally recalling humorous moments can shift the neurochemical balance.
• In group settings, laughter fosters oxytocin-driven social bonding.

Even simulated laughter in “laughter yoga” has been shown to have similar benefits.

10. Practice Altruism and Random Acts of Kindness

Altruistic behaviors activate the brain’s reward center and release oxytocin and dopamine.

• Physicians already engage in caregiving, but making kindness a conscious act rather than a duty elevates the reward experience.
• Examples include mentoring a junior doctor, thanking a nurse, or offering an encouraging word to a patient’s family.

The effect is enhanced when the giver reflects on the experience afterward (e.g., journaling).

11. Keep a Consistent Sleep Schedule

Dopamine and serotonin cycles depend heavily on circadian rhythms.

• Aim for 7–9 hours of uninterrupted sleep. Sleep deprivation decreases serotonin receptors and disturbs dopamine pathways.
• Avoid screens an hour before bedtime, and dim lights in the evening to encourage natural melatonin production.

Sleep hygiene is often disregarded by on-call or night-shift doctors, but even strategic napping can help.

12. Practice Visualization and Goal Setting

Setting achievable goals stimulates dopamine release when completed.

• Dopamine is tightly linked to reward prediction error—meaning when we accomplish something we expected or more, we get a surge.
• Set daily micro-goals and mentally visualize completing them.

Doctors juggling multiple responsibilities can benefit from organizing daily to-do lists and checking off tasks for mood enhancement.

13. Maintain Regular Social Interactions

Even brief social interactions in the hospital or clinic can raise oxytocin levels.

• Instead of emails or texts, engage in face-to-face conversations.
• Avoid isolation, especially after emotionally intense cases or long shifts.

Physicians and residents are particularly prone to social withdrawal due to workload—building camaraderie reduces burnout and elevates mood hormones.

14. Limit Dopamine-Desensitizing Behaviors

Overstimulation through constant scrolling, fast food, or digital multitasking leads to "dopamine burnout."

• Create tech-free zones during meals or before sleep.
• Reduce sugar and ultra-processed foods which spike dopamine temporarily but lead to crashes and long-term desensitization.

Instead, opt for slower, more meaningful dopamine sources like reading a book or working on a personal hobby.

15. Incorporate Aromatherapy and Essential Oils

Scents like lavender, vanilla, and peppermint stimulate the olfactory system, which is directly connected to the limbic system.

• Lavender has been shown to increase serotonin availability and reduce cortisol.
• Citrus scents (like bergamot) may raise dopamine levels and have mild antidepressant effects.

Consider using essential oil diffusers in personal spaces or during meditation sessions.

16. Hydration and Gut Health

The gut-brain axis heavily influences serotonin, as nearly 90% of it is synthesized in the gut.

• Drink sufficient water (1.5–2 L/day), especially under stress or in clinical settings.
• Incorporate prebiotic and probiotic-rich foods like yogurt, kefir, garlic, and bananas to nourish the microbiome.

A well-balanced gut supports better serotonin metabolism and mood stability.

17. Engage in Creative Activities

Drawing, painting, playing a musical instrument, or writing creatively all stimulate dopamine and flow-state endorphin release.

• These activities shift the brain away from analytical modes, allowing emotional and cognitive centers to reset.

Doctors who pursue creative hobbies outside their clinical roles often report lower burnout and higher well-being.

18. Touch and Massage

Physical touch, whether via a therapeutic massage or even acupressure, stimulates oxytocin and endorphins.

• Consider integrating occasional professional massage therapy or using tools like foam rollers or hand massagers at home.

Healthcare professionals exposed to physical stress benefit greatly from bodywork.

19. Avoid Overreliance on Stimulants

Caffeine and energy drinks overstimulate dopamine and adrenaline systems and may cause later crashes.

• While caffeine in moderation may elevate mood and performance, excessive consumption can impair natural hormone rhythms.
• Substitute with herbal teas like chamomile (supports serotonin) or ginseng (supports dopamine) when possible.

20. Celebrate Small Wins and Acknowledge Progress

Acknowledging your own efforts—even minor achievements—releases dopamine and builds self-esteem.

• Create a habit of ending the day with one self-appreciation sentence.
• As a physician, reflecting on one life improved per day can be deeply fulfilling and biochemically rewarding.