Feel Good Menu Interactive Guide

This worksheet will guide you through mood-boosting activities that activate your natural “feel-good” hormones. Choose one or more of these whenever you need a little lift, or plan to incorporate them throughout your week!

Endorphin Boosters 🏃‍♀️

Endorphins are your body’s natural stress relievers. Activities that increase endorphin levels can help you feel energized and reduce anxiety.

Activity Suggestions:

• Go for a brisk walk or jog outdoors.
• Dance to your favorite song or take a short dance break.
• Watch a funny video or a comedy show that makes you laugh out loud.

Reflection Prompt:
What’s one activity that makes you feel instantly lighter?

• _Activity to try: __________________

Dopamine Hits 🎯

Dopamine is a “reward” hormone that makes us feel accomplished. Completing small goals or tasks can give you that quick dopamine boost.

Activity Suggestions:

• Set and complete a small, achievable task (e.g., organizing a drawer, tidying up a desk).
• Write a to-do list and check off a few tasks for an instant sense of achievement.
• Plan a short, rewarding activity like making your favorite snack.

Reflection Prompt:
What’s one small task that will help you feel accomplished today?

• _Task to complete: __________________

Serotonin Stabilizers 🌅

Serotonin helps stabilize your mood, making you feel calmer and more content. Incorporate these activities to naturally boost serotonin.

Activity Suggestions:

• Spend 10-15 minutes outside in natural sunlight.
• Meditate for a few minutes, focusing on your breath.
• Enjoy a balanced meal with complex carbs (like oatmeal or whole grains).

Reflection Prompt:
How can you create moments of calm today?

• _Serotonin-boosting activity to try: __________________

Oxytocin Moments 🤗

Oxytocin, the “bonding hormone,” promotes calm and connection. Simple, heartfelt actions can activate oxytocin.

Activity Suggestions:

• Call a friend or family member to catch up.
• Give someone a hug or cuddle with a pet.
• Practice gratitude by writing down or sharing one thing you’re grateful for.

Reflection Prompt:
Who or what can you connect with today to feel more at ease?

• _Connection activity to try: __________________