54 OXYTOCIN BOOSTERS
'FEEL GOOD' NEUROCHEMICAL & HORMONE
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"OXYTOCIN IS in opposition to stress hormones... oxytocin feels good... stress hormones and anxiety do not feel good."
Patricia Churchland
LOW LEVELS OF OXYTOCIN
Low levels of oxytocin are associated with several conditions, including severe depression and anxiety disorders, heartbreak, OCD, ADHD, PTSD, aggression and conduct disorders, eating disorders, relationship dysfunction, codependency patterns, personality disorders, substance and process addictions, chronic inflammatory conditions, autoimmune conditions and stress-related medical diseases.
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Low oxytocin can be the result of not having enough: (1) loving action towards yourself, (2) loving action towards others, (3) mutually beneficial social interactions, (4) enjoyable activities, (5) time in nature, or (6) meeting your social survival needs - including an overall Sense of Belonging and Purpose (see worksheet below). It is empowering to realize these are all aspects you can add to your daily life.
WHAT IS OXYTOCIN?
Oxytocin is a powerful hormone and neurotransmitter involved with bonding and self-love. Oxytocin plays a key role in feeling good and at ease. It is involved with feeling love, self-love, bonding, trust, positive social interactions, feeling full (literally from food), and feeling a sense of belonging. Oxytocin communicates with the nervous system to allow for calm. Oxytocin is also connected to, and even modulates serotonin and dopamine. This trio of neurotransmitters is referred to as the “happy hormones.”
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Oxytocin has the power to regulate our emotional responses and self-compassion, self-love and pro-social behaviors, including trust, empathy and positive memories. Thanks to oxytocin, we get a toasty, tranquil feeling when we’re with the people we care about, including self-care activities. The more we engage in these feel-good behaviors, the more oxytocin we get.
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THE MORE THE BETTER
The more oxytocin you produce on a daily basis, the more it produces naturally, as it involves neuroplasticity. When our 'oxytocin bucket' is full we feel more fulfilled and balanced. It is also involved with feeling trust for yourself and others.
More oxytocin, more trust and connection. More trust and connection, more oxytocin and loving feelings. It's an upward positive trajectory. Increasing oxytocin typically requires loving-action or social interaction.
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LOVE IS A VERB, OXYTOCIN THE RESULT. THUS, lOVING ACTION IS THE CAUSE, OXYTOCIN THE EFFECT. LIKEWISE, OXYTOCIN IS THE CAUSE, LOVE THE EFFECT.
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OXYTOCIN PRODUCTION
HELP OXYTOCIN HELP YOU
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54 PROVEN WAYS TO INCREASE OXYTOCIN LEVELS
1Kind eye contact - even with strangers
2Random creativity - paint, drum, doodle, etc.
3Surprise someone with a gift
4Being trusted by being trustworthy
5Openhearted Listening with curiosity
6Do nothing, daydream for 5 mins, sit under a tree, etc.
7Speak your genuine wants and dreams with someone you trust
8Laugh, watch comedies, tell jokes, etc.
9Play, like how kids play! Being spontaneous and silly releases oxytocin; but don't force happy when your sad - faking happy has opposite impact (See #10)
10Cry when you feel like crying (suppressing emotions lowers oxytocin, experiencing them increases it)
11Pet your pet for at least 5 minutes
12Receive gifts and kindness with gratitude
13Daily gratitude journal
14Conscious deep breathing (shallow breathing ignites fight/flight response and stress chemicals)
15Breathing Exercises, like Square Breathing
16Quality time with friends or loved ones
17Share a meal with friends or loved ones
18Words of encouragement to yourself
19Words of encouragement to another
20Receive words of encouragement
21Daily allowance of Magnesium, Vitamins C and D
"oxytocin facilitates a specific form of present-moment awareness – the feeling of becoming fully immersed in one's experience."
Walter Piper, PhD
22Lactobacillus reuteri increases oxytocin
23Daily melatonin supplement 500 mcg
24Massage - giving and receiving
26Journal, free-write, Inner Connecting
27Mindful Self-Compassion practices
28Meditate for others, Metta Meditation
29Pray and praying for others
30Walk outside
31Tell those you love, you love them
32Enjoy a warm bath or shower, bath is better
A 20 SECOND HUG RELEASES OXYTOCIN, NATURE'S ANTIDEPRESSANT and ANTIANXIETY HORMONE.
33Hug for 20 seconds 8 hugs a day is ideal
34Random acts of kindness, give to a charity
35Creative focus, garden, read, etc.
36Watch a movie (with character development)
37Jasmine and lavender essential oil scents
38Exercise in warm temperatures, sweating
39Yoga stimulates the vagus nerve for oxytocin
40Sing for 30 minutes
41Prepare and eat brightly colored food
42Taste your food, receptors in your mouth stimulate oxytocin
43Mindfully experience feeling full - when food reaches your gut, a hormone is released from the intestines that activates the vagus nerve, stimulating oxytocin
44Being outside in nature
45Listen to slow-tempo music
46Cuddle with someone you care about
47 Hold hands with someone you care about
48Do something exciting with someone, like a road trip, shooting guns or riding a rollercoaster
49Tandem skydiving - a 200% oxytocin spike!
50Acts of service, like making dinner
51Say thank you, give appreciation
52Simple Comforts and Action-Oriented Self-Care
53Empowering Emotions in present moment
54Sex (women get an oxytocin boost - resulting in bonding; men get a dopamine rush - resulting in 'wanting more', and only get an oxytocin boost with those they've already formed an emotional bond with)
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SELF-LOVE PRACTICES + DAILY WORKSHEET
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