Happy Chemicals Can Promote Self-Healing
The Fantastic Four of Happiness:
Rewiring Your Brain after Complex Trauma
As part of the story of you, there exists a cast of characters, not in the form of heroines in capes, but in the guise of happy chemicals swirling within your brain. Meet your Fantastic Four: Dopamine, Oxytocin, Endorphins, and Serotonin. As survivors of complex trauma, rewiring your brain might feel like a superhero mission, but thanks to the power of neuroplasticity (your brain’s natural ability to rewire itself), healing at any age is within your reach.
Dopamine - Your Cheerleader
Picture this chemical as your personal cheerleader, waving pompoms and shouting, "You can do it!" Dopamine is your brain's reward system, the high-five it gives itself when you accomplish a task or experience pleasure. After enduring complex trauma, reclaiming your dopamine rush might feel like finding treasure after a long quest. But there are many healthy ways for you to trigger a dopamine rush, without unhealthy chemicals.
Set Achievable Goals: Break larger tasks into smaller, achievable goals. Each new small accomplishments or small victory you celebrate triggers a dopamine release, reinforcing a sense of achievement.
Engage in Hobbies: Whether it's painting, writing, or crafting, creative pursuits activate dopamine production, providing a sense of pleasure and accomplishment.
Exercise Regularly: Physical activity, especially aerobic exercise, boosts dopamine levels. Try dancing, running, cycling, or even brisk walking to get those feel-good chemicals flowing.
Build a Sensory Kit: Sensory toolkits are customized to our likes and are a lot of fun to build and use daily! They are a great way to help you learn self-regulation and self-soothing skills while helping your feel-good chemicals flow freely in the process. Build your very own sensory calm kit here today!
Oxytocin - Your Teddy Bear
Oxytocin, a warm hug in chemical form, is all about connections and trust. After experiencing complex trauma, forging meaningful connections might seem almost impossible for some. Yet there are many varied ways to summon an oxytocin release in your brain, through:
Practice Gratitude: Expressing gratitude, whether through journaling or verbal affirmations, fosters positive feelings and strengthens social bonds, triggering oxytocin release. Check out my related blog post here about the critical differences between a gratitude practice and toxic positivity.
Embrace Physical Touch: Hugs (including self-hugs), cuddles with pets or stuffed animals, or massage therapy, promote oxytocin production, nurturing feelings of safety and trust.
Volunteer or Help Others: Acts of kindness and volunteering not only benefit others but also elevate your oxytocin levels, fostering a sense of connection and purpose.
Somatic Parts Work Mapping: Learning to notice, build relationships with, and love the different parts and facets of us is what somatic parts work is all about. Learning to build a better relationship with yourself will have a direct impact on the way you relate to others and the world, and parts work can help you do that.
Endorphins - Your Guardian Angel
Endorphins are the natural painkillers of the brain, swooping in like superheroes to save the day when life feels overwhelming. Complex trauma might leave you feeling battered and exhausted, but there are healthy ways for you to counterbalance its negative aftereffects. Here are a few ideas for you to consider so that endorphins can flood in and soothe your weary soul:
Indulging in your favorite tunes: Check out the heart-warming songs in my music library to get started.
Laugh and Smile: Watch a funny movie or funny pet or kid videos, attend a comedy show, have a good belly laugh with friends or engage in activities that make you laugh. Laughter stimulates endorphin release, reducing stress and promoting a sense of well-being.
Engage in Physical Activity: Any form of exercise, even a brisk walk, triggers endorphin production. Group workouts or team sports also enhance this effect through social interaction.
Enjoy Spicy Foods: Consuming spicy foods can lead to the release of endorphins. So, if you're a fan of spicy cuisine, indulge a bit to experience that natural high.
Serotonin - Your Rainbow
Serotonin is like the conductor orchestrating your mood symphony. It can work its magic to gradually restore inner balance. After complex trauma, the harmony within might seem disrupted, yet serotonin can be coaxed back into action by engage in activities that bring you joy, for instance:
Soak Up the Sun: Spending time outdoors, especially in sunlight, boosts serotonin levels. Try gardening, walking in nature, or simply basking in the sun for a mood lift.
Practice Mindfulness & Meditation: Mindfulness practices, such as meditation or deep breathing exercises, increase serotonin production, promoting a sense of calm and balance.
Healthy Nutrition and Sleep: A balanced diet and adequate sleep positively impact serotonin levels. Try fresh fruits and vegetables while maintaining a regular sleep schedule to support serotonin production.
Navigating life while still suffering from the aftereffects of complex trauma might feel like learning to dance again in a new rhythm. Armed with the knowledge of these Fabulous Four, as well as with resourcing, and support to match your needs, you can begin to reclaim your power to rewire your brain's circuitry, embrace activities that summon these happy chemicals, and form new pathways to reshape your brain's landscape. The journey to rewiring your brain after complex trauma is not a sprint but a marathon. Be patient with yourself, celebrate each small victory, and cherish the moments when these fantastic chemicals come dancing into your life. You're rewriting your story, one neurotransmitter at a time!
By integrating these activities into your routine, you're not only triggering the release of these happy chemicals but also creating a supportive environment for your brain's rewiring process. Remember, consistency is key. Over time, these practices can significantly contribute to reshaping your brain's responses and aiding in your healing journey. Also keep in mind as you heal, that no brain is designed to be releasing happy chemicals all the time. The idea that we should just be happy non-stop if we are well and healed is misguided and unscientific. As we’ve learned from neuroscience, our happy chemicals are meant to be activated to ensure our survival. That’s basically the reason why they exist: so that we can make it. This means it’s our job to enhance the release of our happy chemicals by engaging in habits, routines, rituals, and activities that naturally promote their activation.
To learn more about how to rewire your brain for healing, schedule a Free Discovery Call with me!
