Flower Arrangements

54 OXYTOCIN BOOSTERS

'FEEL GOOD' NEUROCHEMICAL & HORMONE

 

"OXYTOCIN IS in opposition to stress hormones... oxytocin feels good... stress hormones and anxiety do not feel good."

Patricia Churchland

Yoga Class

WHAT IS OXYTOCIN?

Known as the "love molecule," oxytocin is a powerful hormone and neurotransmitter involved with bonding and trust. Oxytocin plays a key role in feeling good and at ease. It is involved with feeling love, self-love, mother-child bonding, trust, relationships, positive social interactions, feeling full (literally), and feeling a sense of belonging. Oxytocin impacts serotonin levels, and communicates with the nervous system to allow for calm.

LOW LEVELS OF OXYTOCIN

Low levels of oxytocin are associated with several conditions, including depression and anxiety disorders, heartbreak, OCD, ADHD, PTSD, aggression and conduct disorders, eating disorders, relationship dysfunction, personality disorders, substance and process addictions. 

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, or (5) time in nature. It is empowering to realize these are aspects you can add to your daily life.

Mother and Daughter Love
Yoga Friends

THE MORE THE BETTER

The more oxytocin you produce on a daily basis, the more it produces naturally. 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. More trust, more oxytocin, more loving feelings. It's an upward positive trajectory. Increasing oxytocin typically requires loving-action or social interaction.

LOVE IS A VERB, OXYTOCIN THE RESULT. THUS, lOVING ACTION IS THE CAUSE, OXYTOCIN THE EFFECT. LIKEWISE, OXYTOCIN IS THE CAUSE, LOVE THE EFFECT.

 

OXYTOCIN PRODUCTION

HELP OXYTOCIN HELP YOU

oxytocin.png

 

54 PROVEN WAYS TO INCREASE OXYTOCIN LEVELS

Painting

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 for 5 mins, sit under a tree, etc.

7Speak your Truth 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 Magnesium, Vitamins C and D

Girl with Dogs
Image by Roberto Nickson

22Lactobacillus reuteri increases oxytocin

23Daily melatonin supplement 500 mcg

24Massage - giving and receiving

25Inner Child Meditation

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

"oxytocin facilitates a specific form of present-moment awareness – the feeling of becoming fully immersed in one's experience."

Walter Piper, PhD

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

Smiling Friends
Woman Preparing Food

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)

 

SELF-LOVE PRACTICES + DAILY WORKSHEET

Capture.PNG

ACTION-ORIENTED

SELF-LOVE

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daily simple comforts

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