Counselling & Psychological Services

With the term coming to a close and the school holidays on the horizon, the prospect of keeping young minds busy, rather than idle, in stretches of unstructured time can seem like a challenge. It is a good time to reflect on the essential ingredients for a happy brain and use these to ensure that downtime is helpful for young minds and moods. There are simple things we can do to make sure our brain is getting a daily dose of our four main happiness chemicals.

D – Dopamine

Dopamine is important for motivation and accomplishing goals. If your brain is low in dopamine, you might find yourself feeling flat or procrastinating. 

To get a DOSE of dopamine, you can try:

• Writing a daily to-do list and ticking off items, big or small, as you do them
• Engaging in fun physical activity
• Making a new playlist and listening to feel-good tunes
• Going somewhere new
• Cooking a new recipe
• Having a cold shower
• Doing something creative; paint, draw or mindful colouring

O – Oxytocin

Oxytocin is important for immunity and gives you a feeling of calm and safety. If your brain needs a boost of oxytocin, you might feel lonely, disconnected, worried or have trouble sleeping. 

To get a DOSE of oxytocin, you can try:

• Doing something nice for someone
• Giving someone a hug
• Calling a friend or relative and have a chat
• Giving yourself a shoulder and head massage
• Watching something funny to laugh out loud
• Cuddling your pet
• Eating dinner at the dinner table with others

S – Serotonin

Serotonin is important for feeling confident, valued and accepting of yourself. If your brain is low in serotonin, you might feel overly sensitive or bad about yourself. 

To get a DOSE of serotonin, you can try:

• Spending time outdoors
• Closing your eyes and absorbing some sunshine
• Finding your favourite candle, essential oil or plant and enjoy the smell
• Thinking of three things you are grateful for before going to sleep 
• Dancing around to your favourite songs

E – Endorphins 

Endorphins are important to protect us from pain and stress. If your brain is in need of some more endorphins, you might feel achy, impulsive, irritable or down.

To get a DOSE of endorphins, you can try:

• Exercising to get your heart rate up (e.g. dance, skip, run)
• Eating something spicy or hot
• Watching a dramatic movie or show
• Stretching or practicing yoga
• Breathing in through your nose and out through your mouth slowly
• Meditating
• Doing a random act of kindness
• Having a hot bath
• Joking around or do something silly