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“Most people are about as happy as their self confidence will allow them to be.”
― Shannon L. Alder

“You can change dopamine and the dorsal striatum with exercise. You can boost serotonin with a massage. You can make decisions and set goals to activate the ventromedial prefrontal cortex. You can reduce amygdala activity with a hug and increase anterior cingulate activity with gratitude. You can enhance prefrontal norepinephrine with sleep.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Go out in the sunlight. Bright sunlight helps boost the production of serotonin. It also improves the release of melatonin, which helps you get a better night’s sleep. So if you’re stuck inside, make an effort to go outside for at least a few minutes in the middle of the day. Go for a walk, listen to some music, or just soak in the sun.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“You can't let pain go beyond a certain level or you start doing crazy things : you swallow some Destop Turbo and your internal organs, composed of the same substances that usually block sinks, break down amidst horrible pain: or else you throw yourself under a metro and find yourself two legs short with your balls crushed to bits, but still alive.”
― Michel Houellebeacq, Serotonin

“Medications used to treat psychiatric disorders are commonly referred to as psychotropic drugs. These drugs are commonly described by their major clinical application, for example, antidepressants, antipsychotics, mood stabilizers, anxiolytics, hypnotics, cognitive enhancers, and stimulants. A problem with this approach is that these drugs have multiple indicators. For example, selective serotonin reuptake inhibitors (SSRls) are both antidepressants and anxiolytics, and the serotonin-dopamine antagonists (SDAs) are both anxiolytics and mood stabilizers.”
― Benjamin J. Sadock, Kaplan and Sadock's Synopsis of Psychiatry: Behavioral Sciences/Clinical Psychiatry

“Powerful neurotransmitters in the brain can increase pleasure (dopamine), lead to feelings of happiness and positive mood (serotonin), reduce stress and alleviate pain (endorphins), and enhance a sense of trust and intimacy (oxytocin).”
― Simon Marshall, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion

“In contrast to dopamine-fueled feelings of pleasure, feelings of happiness are caused by another neurotransmitter—serotonin. Serotonin also helps create feelings of contentedness, significance, and importance. Among other functions, serotonin is a mood stabilizer. Sure, dopamine will give you the quick pleasure rush, but serotonin will keep you happy in the long term—a positive upbeat mood that chases the blues away.”
― Simon Marshall, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion

“If we can just stick with new routines long enough to start cranking out the happy juice (serotonin) or find a way to make the experience intrinsically pleasurable (dopamine), we’ve got a much better chance of it becoming a long-term habit.”
― Simon Marshall, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion

“I was playing a lot of sports, and that actually changes dopamine signaling in the brain, which helps make life more enjoyable. And going to class not only altered the habit circuit in my brain, but it also meant that I had to spend some time out in the sun on my way to and from classes, which boosted my serotonin and regulated electrical activity in my brain during sleep.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Serotonin—improves willpower, motivation, and mood. Norepinephrine—enhances thinking, focus, and dealing with stress. Dopamine—increases enjoyment and is necessary for changing bad habits. Oxytocin—promotes feelings of trust, love, and connection, and reduces anxiety. GABA—increases feelings of relaxation and reduces anxiety. Melatonin—enhances the quality of sleep. Endorphins—provide pain relief and feelings of elation. Endocannabinoids—improve your appetite and increase feelings of peacefulness and well-being.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Boosting serotonin leads to a better mood and a greater ability to set goals and avoid bad habits. Increasing norepinephrine means better concentration and lower stress. And more dopamine generally means more enjoyment.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Getting a massage is also a great way to relax your muscles. Massage reduces pain, stress, and anxiety, and it improves sleep. The wide-ranging effects likely result from the fact that massage boosts your serotonin and dopamine levels and decreases cortisol. Sometimes it’s even helpful to give yourself a massage with a tennis ball by lying on it, leaning against it, or rolling it firmly against your muscles. It probably doesn’t have all the same effects as getting a massage from a person, but it’s cheap and quick, and it can still feel great.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Dave was a confirmed serotonin junkie. Any day of the year, he chose a good book, a hot cupper, and air-conditioning over jeopardy to life and limb.”
― Dan Sofer, A Love and Beyond

“The social environment interacts with brain chemistry. Manipulating a monkey into a lower position in the dominance hierarchy made his serotonin drop, while chemically enhancing serotonin elevated the rank of former subordinates.”
― Bessel Van Der Kolk, The Body Keeps the Score / Trauma and Recovery / Hidden Healing Powers

“...from the bureaucratic point of view, a good citizen is a dead citizen.”
― houellebecq, michel

“Uses powerful neurotransmitters like dopamine, serotonin, oxytocin, acetylcholine, and noradrenaline to get your attention and move you to act.”
― Simon Marshall, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion

“Concentrating on the little things hidden in your daily routines and actions that you might otherwise take for granted. These positive droplets create a micro-squirt of dopamine (pleasure) and serotonin (happiness).”
― Simon Marshall, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion

“For some people, the reward is the driving force behind the habit. We’ve already established that powerful neurotransmitters cause a chemical reaction to reward the ritual and increase pleasure (dopamine) and/or feelings of happiness and positive mood (serotonin). However, other neurotransmitters may also be involved, like endorphins (which reduce stress and alleviate pain) or oxytocin (which increases a sense of trust and intimacy).”
― Simon Marshall, The Brave Athlete: Calm the F*ck Down and Rise to the Occasion

“With each little bit of exercise I did, each time I chose to move a little more, everything became easier. My brain was juicing up on all those good neurochemicals—all that serotonin, dopamine, and norepinephrine began making things happen. The BDNF was silently working away. As a result, not only did I have a bigger appetite, but food tasted better, and I wanted to eat healthier foods. I didn’t worry about things as much, and my sleep improved. I felt like I had more free time and even felt younger. Then exercise became more appealing, and slowly I became intrigued by the thought of a marathon.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Massage. Numerous studies have examined the effects of massage on everyone from babies and new mothers to breast-cancer survivors and people who suffer from migraines. The results are fairly clear that massage boosts your serotonin by as much as 30 percent. Massage also decreases stress hormones and raises dopamine levels, which helps you create new good habits.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“Serotonin helps with impulse control, willpower, and resilience. Dopamine is important in enjoyment and habits. Norepinephrine modulates focus and concentration. Oxytocin is essential to close relationships. Other neurotransmitters are important too, like GABA (antianxiety), endorphins (elation and pain relief), and endocannabinoids (appetite and peacefulness). Other chemicals, like BDNF, help grow new neurons, and even proteins in the immune system play a role.”
― Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

“It is thought that a lack of sunlight stops the hypothalamus (a small part of the brain that regulates important functions, including circadian rhythms) from working properly, which leads to a lack of serotonin (the "happy hormone") and a disrupted body clock.”
― Oliver Heath, Design A Healthy Home: 100 ways to transform your space for physical and mental wellbeing