Various activities trigger the release of endorphins -- hormones in your brain that produce the deep calmness or euphoria known as a natural high. Endorphins counteract your stress hormones, adrenaline and cortisol, and create a strong sense of well-being, according to London therapist Bodel Rikys. Nothing you can drink, smoke or pop in the form of a pill can ever equal a natural high, notes high school counselor Bob Segear. Musical performances, volleyball and Frisbee games are natural high-producing activities Segear helps to coordinate through a New Jersey youth club.
Aerobic Exercise
Any intense aerobic activity performed for 20 minutes or more will trigger your brain to release endorphins, notes the Family Education website. Running elicits a flood of endorphins in the brain, according to research conducted at the University of Bonn, Germany. Before and after a long-distance run, 10 runners took a positron emission tomography scan, which measures activity in various regions of the brain. Chemicals that reveal endorphins in the brain were used in the study, and runners took a standard psychological test to evaluate their moods before and after the run. Results showed the participants’ level of euphoria rose significantly after running, because endorphins were produced and became attached to areas of the brain involved with mood, explained lead researcher Dr. Henning Boecker.
Meditation
By focusing your mind on pleasurable thoughts, you can tap into the feel-good factor within. Meditation promotes self-healing through focused awareness and mental imagery that invokes your endorphins, says Rikys. Its effect is cumulative, building a reservoir of well-being rather than storing unnecessary stress. Rikys leads weekly “endorphin meditation” groups in London.
Laughing
Laughter is an enjoyable experience that can give you a natural high because it releases endorphins. Anticipating a good laugh also brings forth your endorphins, according to the results of a 2006 study published in "The FASEB Journal." Higher endorphin levels help you ward off stress and maintain a positive mood, as indicated by the study.
Playing or Listening to Music
Music affects your brain's limbic region, stimulating emotional response and memories. Listening to music can reduce your muscle tension and bring forth relaxation, according to music therapy coordinator Karen Wacks at the Berklee College of Music in Massachusetts. Music therapy was used in ancient Egypt, Africa, China and Greece. Patients of music therapy in the U.S. now include individuals recovering from drug and alcohol addictions, the elderly and disabled, and those who are terminally ill.
Recommendations
Choose activities that fit your lifestyle and personal needs as you generate a natural high. With endorphins' cumulative effect in mind, engage in your favorite activity on a regular basis. Consult with your physician prior to starting any new exercise program.
References
- Familyeducation.com: What's an Appropriate Exercise Program?
- "The FASEB Journal"; Beta-Endorphin and HGH Increase Are Associated With Both the Anticipation and Experience of Mirthful Laughter; Lee S. Berk and Stanley A. Tan; 2006
- "The Telegraph"; How to Hit a Natural High; Judith Woods; August 2005
- "The Martha’s Vineyard Times"; Singing the Blues to Beat Depession; Julian Wise; March 2007
