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The Science of Feeling Good

These activities boost the feel-good chemicals in your brain—naturally!

December 2025/January 2026
By Rachel Morris

As you read, ask yourself: How does our brain chemistry affect how we feel?

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Have you ever ridden a roller coaster and felt the thrill of the moment before the first drop? Or have you laughed so hard that tears rolled down your cheeks? It felt good, right? That wasn’t magic—it was your body’s feel-good chemicals sending signals in your brain.

Kate Krugman, a 12th-grader, found a blissful moment while jumping from a steep bluff into a lake with her friends. “I was nervous at first, but the jump was exhilarating,” she says. “I was laughing uncontrollably and immediately wanted to jump again.”

So what’s going on inside your body when you feel a sudden burst of jubilation, excitement, or zen-like calm? If you could zoom way in, you’d see tiny chemical messengers called neurotransmitters carrying messages between brain cells.

“Neurotransmitters are the way brain cells talk to each other,” says Abigail Baird. She’s a neuropsychologist who studies how the brains and behaviors of adolescents change as they develop. As neurotransmitters travel from one cell to the next, they control things like a person’s muscle movement, heart rate, breathing, and mood.

There are more than 100 different neurotransmitters, and each one affects you in different ways. Four main neurotransmitters are responsible for making you feel good. Endorphins act like natural painkillers while also lifting your mood. Dopamine is often called the reward chemical, because it’s released when you anticipate experiencing something enjoyable. Serotonin makes you feel steady, calm, and content. And oxytocin—sometimes called the bonding hormone—helps you feel safe, trusted, and connected to other people.

Ingesting alcohol, drugs, and even sugary food can flood the brain with high levels of these feel-good chemicals. That’s one of the reasons those substances can be addictive. The brain craves more and more.

But you don’t need those substances to feel good. Everyday activities can trigger your brain and body to produce these mood-boosting neurotransmitters. Taking part in these activities not only makes you feel good today—it can benefit your physical and mental health for the long haul.

So, how can you give your brain a healthy mood boost in your daily life? Here are some science-backed ideas to activate those feel-good messengers.

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1. Move Your Body:

Exercise Euphoria

When you get your heart pumping—whether you’re sprinting, dancing, or shooting hoops—your body releases endorphins. These chemicals dull pain, allowing you to push through a tough workout. At the same time, endorphins—along with other neurotransmitters called endocannabinoids—can give you a post-exercise mood boost, sometimes called a runner’s high. That’s why some people feel relaxed and almost euphoric after working out. Not everyone experiences this feeling, though, so don’t worry if exercising leaves you feeling tired instead. Your brain and body are still benefiting every time you move.

You don’t need to run through the finish line of a marathon to benefit. Some research shows that just 30 minutes of moderate exercise—like hiking, swimming, cycling, or even jumping on a trampoline—can cause your body to release endorphins.

Play it safe: Endorphins can make it easier to push through discomfort, but don’t ignore sharp or unusual pain while exercising. That’s a sign you need to slow down or stop. Rest, stretch, and hydrate, so exercise helps you feel better—and you don’t get injured.

The Stress Reset

Not all chemicals in your body help you feel good. When you’re stressed—like before a big test—two small glands at the top of your kidneys produce a hormone called cortisol. A little cortisol helps you stay alert, but if too much is moving through your body, you may feel anxious, tired, or even sick. The good news is many of the same activities that boost your mood also lower stress and benefit mental health, like exercise, laughter, listening to music, and spending time with friends.

2. Take a (Safe) Risk: 

Anticipation Rush

If you’ve ever ridden a roller coaster, you know the most thrilling part isn’t the drop—it’s that ever-so-slow climb to the top. The exhilaration you feel at that moment is the dopamine talking. This neurotransmitter fuels anticipation and excitement, making you feel like something amazing is about to happen.

But dopamine doesn’t show up only when you’re zooming hundreds of feet in the air. It’s part of everyday life too. Getting a test back and seeing a red A at the top of the page, tasting your favorite dessert, or reaching your personal goal of completing 10 push-ups a day can all trigger little bursts of dopamine. That’s your brain’s way of saying, “Hey, this feels good—let’s do it again.”

Play it safe: Be careful—your brain can start to become dependent on that dopamine rush. Scrolling through social media, scoring in a video game, or even buying and opening a blind box toy can keep you chasing that feel-good moment, which is why certain habits can be hard to break (see “The Social Media Dopamine Loop,” below). To give your brain a break, turn off notifications or just put your phone away. Hang out with friends, go outside, or do something offline that leaves you feeling recharged.

The Social Dopamine Loop

Social media apps are designed to take advantage of your body’s dopamine reward system. That’s why they are so addictive. Here is what’s going on when you’re struggling to log off.

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1. CUE

Your phone’s screen lights up and your brain perks up: “Something’s waiting for me!”

2. ANTICIPATION

Dopamine surges in the buildup. You’re excited to see if your crush liked your post.

3. REWARD

Your crush liked the pic and left a comment! Your brain confirms: “That felt good. Let’s do it again.”

4. REPEAT

Your dopamine levels start to dip, so the next time your phone buzzes, you grab it again. The loop strengthens, making it harder to ignore notifications.

3. Listen to Music: 

Mellow Mood

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There’s a reason that listening to your favorite playlist makes you feel good—it causes your brain and your gut to release a substance called serotonin. “This chemical tells the brain that we’re good, we’re content,” says Baird. Serotonin produces a steadier, more mellow feeling compared to the excited rush of dopamine, she says.

You can get that same chemical release from other calming activities, like drawing in a sketchbook, reading a book on a cozy couch—or even just lounging around with your family after a big holiday meal. “It’s not the food that’s making you feel good, it’s the serotonin telling you that you’re safe and happy,” says Baird.

Play it safe: Music can be powerful for your mood, but keep the volume at a safe level—especially when wearing earbuds. Long, loud listening can damage your hearing. Protecting your ears now means you’ll get to enjoy your favorite playlists for life.

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4. Have a Good Laugh: 

Bonding Bliss

Spending time with friends and laughing until your sides ache isn’t just fun—it’s good for your overall well-being. Laughter floods your brain with oxytocin, a neurotransmitter that strengthens connection and helps reduce stress. Laughter also sparks dopamine and endorphins, adding to that joyful feeling you get after hanging out with friends.

Scientists have found that people who laugh more often tend to have stronger immune systems and lower stress levels. That means a fun get-together with friends can both boost your mood in the moment and support your health over time. Even small moments count: cracking up at a silly joke, watching a funny movie, or goofing around with your little brother can all give your brain that oxytocin lift.

Play it safe: Friendships should feel safe and supportive. If a joke is mean-spirited or leaves someone feeling left out, that’s not the kind of laughter that helps you. Choose to spend time with people who lift you up!

Reflection Prompt

What is an activity you enjoy that produces one of the neurotransmitters described in the article?

Mental Health
Coping Skills, Anxiety, Stress & Stress Relief

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