The holiday season can be stressful, can’t it? So how about approaching this busy time differently this year, with a conscious dose of feel-good chemicals?

Watch the video or continue reading.

Let’s talk about the D.O.S.E.: dopamine, oxytocin, serotonin, and endorphins. When everything feels like it’s falling apart, we often slip into prefrontal cortex overload. The brain releases stress hormones like cortisol, making us far less resourceful and far more reactive. The idea here is simple: when stress hits, you can intentionally activate these four feel-good chemicals to help you navigate overwhelm, pressure, and that familiar holiday season frenzy.

When your to-do list feels endless, deadlines are piling up, and vacation is just around the corner, one powerful strategy is to stimulate dopamine.

Dopamine is generated through accomplishment and progress. A simple way to do this is by checking items off your to-do list. Break big tasks into smaller, manageable steps and create momentum through completion. If you feel like you’re not moving forward, create a “have-done” list instead. Write down what you have already accomplished: I got up, check. I got dressed, check. I showed up, check. Even if nothing feels productive, create a box that says, “I’ve done nothing, check.” The act of checking a box alone can create a surprising shift in how you feel.

Another helpful approach is to add an item that says, “Ask somebody else.” If a task can be delegated, acknowledge that step by placing it on your list and checking it off once you’ve requested support. That small action still generates dopamine and relieves pressure. Listening to music also boosts dopamine levels, so choose tunes that uplift you. If holiday music everywhere is becoming too much, plug into your own playlist while shopping or moving through your day, ensuring the sounds around you enhance your mood instead of draining it.

The “O” in D.O.S.E. stands for oxytocin. Oxytocin lasts longer than dopamine and is generated through connection. Dopamine is more self-focused and short-lived, while oxytocin and serotonin involve others and create a deeper, more sustained effect. Laughter is a powerful source of oxytocin, especially when it comes from an external interaction. You can’t tickle yourself, and the same principle applies here. Share a coffee with someone, have a meaningful conversation, or simply exchange a hug. These moments of connection nourish your nervous system and create a sense of safety and belonging.

Serotonin, also a selfless chemical, is activated through helping others. It may feel counterintuitive when you’re already overwhelmed, but offering support to someone else can dramatically shift your emotional state. Ask a coworker, “Can I do something for you?” That act of service generates serotonin, which improves your mood and increases your ability to focus and be productive afterward. Feeling better allows you to return to your own tasks with renewed clarity and energy.

Endorphins, the final component of the D.O.S.E., are released through movement and physical activity. You don’t need a full workout or fancy exercise gear. A quick stretch, a short walk, or even a playful dance at your desk can do the trick. Pair your dopamine check marks with a small movement to amplify the effect. Fresh air and light activity are powerful tools to reset your system. And if all else fails, even squeezing a stress ball can help stimulate endorphin release through muscle contraction, easing tension in the moment.

The holiday season is one of the busiest times of the year for many people. Preparing yourself with these simple neuroscientific tools empowers you to move through it with greater calm and control. Just like Santa Claus manages to get through his busiest season every year, so will you. And remember, if something doesn’t get done, maybe it doesn’t truly matter. You’re probably not a brain surgeon, and leaving a box unchecked might be perfectly okay.

So take a breath, plan ahead, and face this season with intention. Support your brain with a D.O.S.E. of feel-good chemicals and give yourself the gift of resilience, clarity, and balance as you move forward.

Check out some of my previous blog posts...