Emotions may seem like a mystery, at least, that’s how I feel most of the time. I can be as stoic as the queen’s guard at Buckingham palace, not even tearing up during the most heart-wrenching scene of The Notebook, while other times, a sentimental commercial is enough to tip me over the edge. Other times still, I find myself giddy with glee, for no apparent reason. While your mood might be subject to a hormonal ebb and flow, there are some ways you can brighten even the darkest of days. It seems strange to consider happiness as a scientific formula, but it turns out your contentedness is highly contingent on your levels of four main chemicals. These are dopamine, serotonin, oxytocin, and endorphins.

Dopamine

Dopamine, nick-named the happiness drug, is a goal-oriented chemical, treating you with a wave of pleasure upon a task’s completion. If you find yourself constantly procrastinating, doubting yourself, or simply unenthusiastic in general, you may have low levels of dopamine. Want to know how to boost those dopamine levels out the door? The first step is to always break big goals down into smaller more attainable ones. Then, each time you advance past an achievement, you’ll get a little mini booster. The key here is to actually celebrate each small victory. Go to your favorite restaurant, go out for drinks with friends, or buy yourself some beautiful flowers. Continuously create new goals, before you even finish your initial one, so that you’re not left out to dry, without a flow of dopamine.

Serotonin

Serotonin streams rise to high tide when you feel significant. This chemical is widely considered to control our larger mood on the whole.The feeling of belonging controls serotonin production, and that’s why the counterparts of that feeling, loneliness and depression, run rampant in serotonin’s absence. Most antidepressants focus on the production of serotonin, and it the chemical responsible for us being in a so-called “good mood”. Create a sense of community for yourself, and take time each day to be grateful for things that have happened to you past and present. Remember loving moments, happy moments, or memories where you’ve felt your proudest. The brain will release serotonin whether you’re simply being nostalgic or it’s happening to you real time. Take time to have lunch outside, as Vitamin D also boosts serotonin.

Oxytocin

The cuddle hormone—this chemical is responsible for creating feelings of intimacy, trust, and for fostering healthy relationships. Released during orgasm and childbirth, it’s present during some of life’s most precious moments. Obviously, the way you interact socially will regulate your levels of oxytocin. Give people a reason to trust you, be open and honest, and embrace physical contact (especially hugs). Even small social gestures such as eye contact and hand-holding can be enough to generate oxytocin.

Endorphins

You know that feeling, when you’ve just stubbed your toe, tripped and fallen over, or narrowly missed getting hit by a car? The surge of adrenaline that proceeds after is coupled with a healthy dose of endorphins. These accompany the flight-or-fight response to help numb pain and stress and keep you in shape during a commotion. You can also get an exercise-induced boost of endorphins, often known as “runner’s high”. I personally love this feeling, after a cardio workout, where all seems well and you just feel cheery somehow. Other wonderful things trigger endorphin release as well, such as laughing, dark chocolate, and spicy food. Those sound like quick and delicious fixes to me. Where do I sign?

So, the next time you find yourself a little down in the dumps, be proactive and take steps to activate your happiness chemicals. Harness them for all they’re worth and find out what works for you.

Do you have any activity that makes you feel particularly happy? Let me know in the comments below.