The Science of Getting High on Your Own Supply: D.O.S.E. Explained
Let me guess…
You’ve had those days where your brain feels like it’s running on fumes. No spark. No excitement. Just… blah.
And then something happens — you hear a favorite song, someone hugs you tight, you laugh until your belly hurts — and suddenly, life feels lighter again.
That shift? That’s not random. That’s your body’s built-in pharmacy doing its job.
The prescription? A daily dose of D.O.S.E. — Dopamine, Oxytocin, Serotonin, and Endorphins.
When you understand how these natural chemicals work — and how to boost them intentionally — you can change your mood, your motivation, and your mindset without relying on coffee, sugar, or substances.
Meet Your Feel-Good Four
1. Dopamine — The Motivation Molecule
Think of dopamine as your “gold star” hormone. It’s what drives you to set goals, chase them, and feel satisfied when you achieve them.
Everyday dopamine moments:
Finishing a project you’ve been putting off
Checking off a to-do list item
Learning something new
Anticipating a trip or event
How to boost it naturally:
Break big goals into micro-wins. Your brain loves small victories.
Try something new. Novelty sparks dopamine release.
Practice gratitude. Celebrating what’s working creates more “feel-good” loops in your brain.
Why it matters for BIPOC, Queer, and Neurospicy folks:
Many of us grow up in environments where we’re celebrated less for our wins — or told our dreams are “too much.” Learning to self-validate and create our own rewards helps rebuild motivation from the inside out.
2. Oxytocin — The Connection Chemical
Oxytocin is your social glue. It’s released when you feel safe, connected, and cared for.
Everyday oxytocin moments:
Long hugs with a trusted person
Laughing with friends
Acts of kindness (giving or receiving)
Cuddling pets
How to boost it naturally:
Hug someone for at least 20 seconds. Science says that’s the sweet spot for oxytocin release.
Engage in deep conversation. Meaningful connection beats small talk every time.
Join supportive spaces. Be around people who celebrate your existence.
Why it matters for marginalized communities:
When you’ve experienced rejection, judgment, or exclusion, oxytocin can be harder to access. Safe, inclusive community spaces are not just nice to have — they’re vital for nervous system regulation.
3. Serotonin — The Peace Promoter
If dopamine gets you excited, serotonin keeps you steady. It regulates mood, sleep, appetite, and a sense of overall well-being.
Everyday serotonin moments:
Sitting in the morning sun
Remembering a happy memory
Completing a creative project
Moving your body in ways you enjoy
How to boost it naturally:
Get sunlight exposure daily. Even 10 minutes helps.
Practice mindfulness or meditation.
Move your body. Walking, yoga, dancing — whatever feels good.
Why it matters now:
Chronic stress can deplete serotonin levels, making burnout, depression, and anxiety more likely. Restoring serotonin isn’t just about mood — it’s about reclaiming your capacity for joy and balance.
4. Endorphins — The Natural Pain Relievers
Endorphins kick in when your body needs to push through discomfort — or when you’re simply having fun. They’re why exercise can make you feel amazing afterward, and why laughing until you cry feels so good.
Everyday endorphin moments:
Dancing to your favorite playlist
Exercising
Laughing
Eating spicy food
How to boost it naturally:
Move in a way you enjoy. It doesn’t have to be intense — just consistent.
Laugh often. Even silly videos count.
Listen to music that lights you up.
The D.O.S.E. Challenge: Boost All Four in One Session
One of my favorite hacks? SOMA Breathwork + Ecstatic Dance.
In one experience, you can:
Dopamine: Achieve small breath cycles and feel rewarded.
Oxytocin: Connect deeply in a safe group space.
Serotonin: Rebalance through mindful movement and breath.
Endorphins: Dance, laugh, and feel that natural high.
Why This Matters for Your Healing
For BIPOC, Queer, and Neurospicy individuals, systemic stress, microaggressions, and constant adaptation to environments can leave the nervous system depleted.
Intentionally activating your D.O.S.E. isn’t just self-care — it’s a form of resistance and reclamation.
When you flood your system with feel-good chemicals on purpose, you:
Break the cycle of stress and survival
Teach your body that safety and joy are possible
Build resilience to handle challenges without burning out
Ready to Get High on Your Own Supply?
Check out our Upcoming Events to help you learn simple, repeatable ways to boost all four of these chemicals daily — without relying on substances.
Let’s make joy your baseline, not a rare surprise.
