Holiday blues is the real thing. Your brain's chemistry crashes the level of dopamine you built in anticipation of the Xmas and New Year celebrations. Understandably, many people want that level of excitement back into their lives. So to keep their dopamine level high and shake off the holiday blues, many start planning their next holiday.
Can I suggest a different approach? High-intensity training may be the answer. High-intensity training is a type of exercise that involves pushing your body to its nearly maximum heart rate (HR). During this exercise, the body releases endorphins and switches on dopamine production, which are hormones responsible for creating a feeling of good mood, euphoria and a sense of accomplishment.
To brighten your day, you only need 30 secs to 1 minute of physical activity above 90% of your maximum HR. Yes, you hear me right! Here are some ideas on how you can do it:
Do a 30 minutes interval cardio to occasionally peak your HR into the red zone
This type of interval training can be an effective way to release endorphins in the body. Endorphins are chemicals released by the brain that can act as natural painkillers and give a feeling of euphoria. During intense physical activity, endorphins are released into the bloodstream, resulting in the sense of well-being and happiness. They also help to reduce stress and tension, which is why it's not surprising that exercise is known to improve mood and promote feelings of happiness.
Take a HIIT (High-Intensity Interval Training), cycling or dance class
Exercising in a group setting under a guidance of an instractor removes reliance on your willpower to go into an uncomfortable high HR zone. Cycling and interval training, particularly, has proven to be beneficial for releasing endorphins and boosting dopamine. This type of exercise requires more energy than regular aerobic workouts, causing your body to work harder than usual and release more of "feeling good" hormones. Cycling works your cardiovascular system by raising your heart rate for extended periods of time, and interval training helps build strength through short bursts of intense exercises. As you continue cycling or interval training over time, your body will get used to this level of exertion, and you will start to experience more frequent bursts of endorphin and dopamine release. By combining regular cycling or interval training with other forms of exercise, you can ensure your body is getting all the benefits associated with endorphin and dopamine production.
Perform a Tabata session at home with burpees, mount climbers and jumping jacks
As you have already learned, our bodies release endorphins when we engage in high-intensity exercise. Endorphins bind to opioid receptors in the brain, which are responsible for mediating the effects of pain, reward, and emotion. When these receptors are activated, it can also lead to a sense of contentment, increased energy levels, and improved mood. Furthermore, endorphins reduce stress and anxiety levels, giving us a more relaxed outlook on life. Thus, engaging in regular interval training can positively impact our overall well-being and mental health.
So next time you're feeling down or overwhelmed, try some interval training for an instant mood boost!