Today, I’m giving you four simple things that’ll help transform your mind
from “forest bathing” to getting your daily dose of happy chemicals.
No expensive courses.
No complicated techniques.
Just practical shit that works!
Let’s go...
#1 - Shinrin-Yoku
“What in the world is Shinrin-Yoku?” I hear you ask.
Well, it’s not some obscure sushi dish, nor is it a new form of yoga.
In fact, it’s as old as the trees themselves and far simpler than you might think.
Directly translated from Japanese, Shinrin-Yoku means “forest bathing,” and it’s all about soaking up the natural environment through your senses.
As you take a deep breath, you inhale the fresh, cool air, perfumed by pine needles and damp earth.
Your ears pick up on the wind rustling through the leaves, the soft cooing of a distant bird, the rustle of a small creature in the undergrowth.
The world outside the forest seems a distant memory.
And suddenly, those things you were so worried about?
They just don’t seem to matter as much.
The art of Shinrin-Yoku lies in the ability to fully engage with the present moment.
It’s about unplugging from the incessant buzz of the digital world and the constant chatter of our own minds.
Shinrin-Yoku isn’t going to solve all your problems.
But it can provide a much-needed pause, a chance to reflect and reset.
And in this frantic, chaotic world of ours, maybe that’s just what we all need!
#2 - Come to the Edge
I read a poem this week which I want to speak about:
Come to the edge, We might fall, Come to the edge, It’s too high!, COME TO THE EDGE!, And they came, and he pushed, And they flew. - Christopher Logue
Christopher Logue’s poem is not about standing on some literal cliff…
It’s about the metaphorical edges in our lives, the ones we come up against when we have the opportunity to grow, to change, to evolve into something more.
Those moments where we’re standing on the precipice of a decision or a change.
Should we take that new job?
Should we end that relationship?
Should we move to a new city?
“We might fall.”
That’s the voice of fear, right there!
It’s the nagging doubt that makes us second-guess ourselves.
It’s that little prickling sensation in the pit of our stomach that makes us step back from the edge and retreat into the safe, comfortable cocoon of familiarity.
“It’s too high!”
That’s fear in full force, holding us back, whispering in our ear that it’s better to play it safe than risk failing or getting hurt.
But then the poem takes a turn.
“COME TO THE EDGE!”
This line is the voice of courage, of audacity, of defiance.
It’s the voice that drowns out fear and compels us to take that leap, to embrace the unknown, to take that risk.
And guess what happens?
They come, they get pushed, and “they flew.”
They didn’t fall.
They didn’t crash.
They flew.
Here’s the thing…
We don’t know if we can fly until we take that leap.
The fear will always be there, whispering that we might fall, that it’s too high, that it’s safer to stay where we are.
But staying where we are means stagnation.
It means not growing or living our lives fully.
Stop playing it safe.
Come to the edge.
#3 - Glimmers
Something that I talk about a lot is “Triggers.”
These are the day-to-day things that cause you to get angry and respond.
Today, I want to talk a little bit about the opposite of triggers, and that’s “Glimmers.”
Put simply, glimmers are those tiny sparks of positivity, the fleeting moments of joy, comfort, and connection that light up our lives like tiny stars in the night sky.
These can be anything from the warmth of a friend’s smile to the euphoria of nailing that tough workout, from the soothing calm of a deep breath to the satisfaction of sinking into your bed after a long day.
Life, for the most part, can be a grind.
We’re constantly dealing with shitstorms of stress, worry, disappointment, and every other negative emotion under the sun.
But amidst the chaos, amidst the turmoil, there are these moments, these glimmers, that shine brightly, if only for a split second.
The trick here isn’t to chase these glimmers or try to manufacture them.
Because, let’s be honest, we can’t force a genuine moment of joy or connection any more than we can force a puppy to stay still.
The trick is to be present, to be in tune with ourselves and our surroundings, so we can recognise and appreciate these glimmers when they do appear.
#4 - Your Daily D.O.S.E
Many years ago, I read an incredible book by Simon Sinek titled “Leaders Eat Last.”
In this book, one of the chapters was “A D.O.S.E of Happiness,” with DOSE standing for:
Dopamine, Oxytocin, Serotonin, and Endorphins.
What’s incredible about these four happy chemicals is that we can get all of them by doing things for free.
So let’s dive into each one, explain them a little better, and see what you can do with each of them.
Dopamine - The Motivation and Reward Chemical
There are a few things that we can do daily for a positive dopamine hit that don’t involve our mobile phones:
Meditation and Mindfulness: Regular practice can increase dopamine levels. This practice reduces stress and promotes a positive outlook.
Listening to Music: Studies have shown that listening to music you enjoy can increase dopamine release.
Eat Protein: Proteins are full of amino acids, including tyrosine. Tyrosine is used by the body to produce dopamine.
Oxytocin - The Love and Connection Chemical
Oxytocin is often referred to as the “bonding hormone” or “love hormone” because it plays a crucial role in forming social bonds and maintaining relationships. Here are some habits and activities that can stimulate the release of oxytocin:
Physical Affection: Hugging, cuddling, and other forms of touch can stimulate oxytocin release. This is one reason why physical affection can make us feel closer and more connected to people.
Helping Others: Acts of kindness and generosity towards others can promote the release of oxytocin. This can include volunteering or doing something nice for a friend or loved one.
Petting Animals: Spending time with animals, especially pets, has been shown to increase oxytocin levels.
Serotonin - The Mood Enhancer Chemical
Serotonin is a neurotransmitter that plays a significant role in mood regulation, sleep, appetite, and overall feelings of well-being and happiness. Here are some habits and activities that can help to increase serotonin levels naturally:
Sunlight: Exposure to sunlight can increase the brain’s production of serotonin, boosting your mood and helping to keep your circadian rhythms in balance.
Socialising: Spending time with people you care about can boost your mood and increase your serotonin levels. This can be family, friends, or anyone else you enjoy being around.
Massage: Studies show that massage can increase serotonin levels by nearly 30%. This can lead to improved mood and reduced stress and anxiety.
Endorphins - The Reduction of Pain and Stress Chemical
Endorphins are often referred to as the body’s “feel-good” chemicals. They are neurotransmitters that help relieve pain and reduce emotional stress. Here are some positive habits that can naturally stimulate the release of endorphins:
Exercise: Regular physical activity is one of the most effective ways to increase endorphin release. This is often referred to as the “runner’s high,” but it doesn’t just apply to running - any form of vigorous exercise can do it.
Laughter: Laughing has been shown to increase endorphin levels. Find something that makes you laugh, whether it’s a comedy show, a funny movie, or time spent with friends who make you giggle.
Deep Breathing and Relaxation Techniques: These activities can help reduce stress and stimulate endorphin release.
As you can see from the above, you can pretty much stimulate most of your happiness chemicals without it costing anything!
Transforming your mind doesn’t require expensive courses or complicated techniques.
It requires simple, practical actions you can do every single day.
Stop doing this:
Scrolling through your phone instead of walking in nature
Playing it safe and avoiding the edge
Only focusing on what triggers you negatively
Relying on your phone for dopamine hits
Start doing this:
Get outside and practice Shinrin-Yoku
Come to the edge - take risks and embrace the unknown
Notice the glimmers - the tiny moments of joy throughout your day
Get your daily DOSE naturally - meditate, hug people, get sunlight, exercise, laugh
The best things in life are free.
Laugh often, spend time with the people that you love, and get a good sweat on regularly.
These are the things that will give you a happy life.
Now stop reading and go do one of them.
Jay Alderton
Love this. Great read. Thank you 🙏