Date: November 4th

Location: Your couch! See your e-mail for the Zoom link!

Directions: See your e-mail for tips for signing into Zoom!

Let’s start with some music to get us happy! Of course, music taste is highly suggestive, and everyone has a ‘go-to’ song that makes their foot tap and lightens their mood. According to a cognitive neuroscientist Dr. Jacob Jolij, the best feel good songs have a higher than average tempo and some feel good lyrics. Dr. Jolij ranks Queen’s ‘Don’t Stop Me Now’ as the happiest song in the world.

The rest of Dr. Jolij’s list includes:

1. Dancing Queen - ABBA

2. Good Vibrations - The Beach Boys

3. Uptown Girl - Billy Joel

4. Eye of the Tiger - Survivor

5. I’m a Believer - The Monkees

6. Girls Just Want to Have Fun - Cyndi Lauper

7. Livin’ on a Prayer - Bon Jovi

8. I Will Survive - Gloria Gaynor

9. Walking on Sunshine

Often termed a ‘universal language’, music actually prompts our brains to release dopamine, the so-called ‘feel good’ chemical that helps us to feel happiness (more on that in a moment). Music activates a number of regions in our brain, those involved in movement, planning, attention,and memory. Studies have shown that music can help boost our immune systems, relieve pain, and help create positive emotional experiences. With all those benefits, it’s no wonder that music can improve our mood and help us feel happy!

So what is this dopamine our brain is releasing? We know a number of things can induce our brain to release dopamine, from music to exercise to physical touch. But what is it exactly? Dopamine is a neurotransmitter, a chemical that helps transmit signal between the neurons of the brain.

Dopamine prompts us to seek out and search for rewarding or pleasurable results. When someone has high levels of dopamine, either naturally or for a chemically induced reason, we would often describe that person as a ‘sensation seeker’. The upside to high levels of sensation seeking is that stressors can be seen as challenges to be overcome. The downside is that dopamine can help create reward-seeking loops that are not always healthy. Reward-seeking loops can range from wanting to hug a loved one when you see them, checking Instagram/social media, or taking drugs to achieve that pleasurable reward. Dopamine changes the cellular structure of the brain, prompting the brain to repeat activities that bring about a pleasurable result.

Dopamine does quite a bit, aside from prompting us to seek pleasure. Dopamine is also involved in:

• increasing blood flow

• digestion

• executive functioning

• heart and kidney function

• memory and focus

• mood and emotions

• motor control

• pain processing

• pancreatic function and insulin regulation

• sleep

• stress response

Dopamine can also contribute to feelings of:

• alertness

• focus

• motivation

• happiness

A flood of dopamine can even produce temporary feelings of euphoria, which helps to explain why it can encourage addictive behaviors. When you have too much dopamine in your system, it can contribute to mania, hallucinations, delusions, and might even play a role in obesity and schizophrenia.

So how can you tell if you are a bit low on dopamine? Often, low dopamine levels mean you likely aren’t in a great mood, but you’re also less alert, have trouble concentrating, or find yourself unmotivated and experiencing poor coordination. That is why conditions like Parkinson’s disease and depression are usually associated with low dopamine levels.

In class this week we will be talking about ways to notice and improve our happiness. But before we discuss, check out these activities prepared by our own Mary Burns!

Activity 1: Train your brain for happiness: Video and gratitude journal

• Watch video: In this short (5 minute) video, Shawn Anchor, a Positive Psychologist, discusses his work with happiness, and ways that you can train your brain to become happier. Spoiler alert: Yes, you can train your brain to be happier in just 21 days. http://bigthink.com/videos/reprogramming-your-brain-to-be-happier

• Gratitude journal: It won’t happen by itself! Dr. Anchor describes using a gratitude journal to record 3 things a day that you are grateful for. Create your own journal, and keep it by your bed. Before going to sleep, write down 3 things that you are grateful for. Do this for 21 days, so it becomes a habit (and changes your brain in a good way!)

Activity 2: Natural versus Synthetic happiness: Video and discussion

• Watch video: View this inspiring Ted Talk by Dan Gilbert on the Science of Happiness. http://www.ted.com/talks/dan_gilbert_asks_why_are_we_happy

• Think about this discussion question: During Gilbert’s presentation, he discusses two types of happiness: natural (what we are when we get what we want) and synthetic (what we make when we don’t get what we want). Gilbert suggests that synthetic happiness takes what is available and decides that is what they want. It works best when there is no way to reverse a decision, and it employs boundaries to restrict possibilities. What are some real-life examples of synthetic versus natural happiness?

https://www.psychologytoday.com/us/blog/your-musical-self/201101/why-listening-music-makes-us-feel-good

https://www.psychologytoday.com/us/basics/dopamine

https://www.healthline.com/nutrition/how-to-increase-dopamine#TOC_TITLE_HDR_11