How to Feel Good Again – Naturally (And What Your Brain Chemistry Has to Do With It)

by Kristina Karlsson

If you’ve been feeling a little off lately — maybe flat, anxious, scattered, or just not quite yourself — I have something truly transformative to share with you.

Recently, I read a book that I genuinely believe should be required reading in every school, workplace and home. It’s called The Dose Effect by Dr. TJ Power. I talk about it on this podcast episode here...

It was recommended by Anna in our GROW Book Club (thank you, Anna!), and as soon as I started reading, I knew this was something I wanted to shout from the rooftops.

Because it explains something that most of us were never taught: how our mental health, energy, motivation, and even our sense of joy are shaped by the natural chemistry of our minds — and how to bring that back into balance.

Let me tell you more...

What Is “The Dose Effect”?

The Dose Effect is built around one very simple, powerful idea: that four key chemicals in your brain are responsible for how you feel day to day.

Together, they spell the word D.O.S.E.:

🧠 Dopamine – the molecule of motivation, giving you energy and drive

🤗 Oxytocin – the connection chemical, making you feel loved and bonded

🌿 Serotonin – the calm chemical, supporting peace, confidence, and self-worth

🎶 Endorphins – the feel-good chemical, reducing pain and creating pleasure

What I love is that these aren’t things you have to go out and find — your body already produces them. But our modern world has been quietly disrupting the balance.

Constant scrolling. Overstimulation. Sleep disruptions. Disconnection from real people. And most of us don’t even realise how much these daily habits are affecting our minds.

Why It Matters So Much Right Now

Let’s be honest — life can feel overwhelming sometimes. We’re being pulled in so many directions, constantly reacting, constantly stimulated.

And underneath it all, we’re tired. Disconnected. Flat.

Dr. TJ Power, who’s both a psychologist and neuroscientist, wrote this book to help us take back control — of our brains, our energy, our mood, and ultimately, our lives.

He makes neuroscience so simple and relatable. But more than that, he gives you a practical roadmap for feeling good again.

Small Shifts, Big Changes

What really stood out to me is how doable his suggestions are. You don’t need to overhaul your life. You don’t need to give up your phone or move to a remote village (although that does sound tempting sometimes!).

Instead, it’s about small, intentional habits that can restore your natural dose balance.

Here are just a few of the tools he shares:

✨ Dopamine Discipline – Create space between dopamine hits (like notifications, sugar, and social media) so your brain isn’t constantly overstimulated.

👁️🗨️ Oxytocin Boosts – Build connection through real conversation, eye contact, hugs, and community.

🌞 Serotonin Practices – Cultivate gratitude, morning light exposure, and confidence rituals that help you feel grounded and calm.

🕺 Endorphin Activation – Use movement, music, and laughter to boost feel-good chemicals naturally.

Even just understanding why you feel the way you do — and what’s happening in your brain — can be incredibly empowering.

Who This Book Is For

Honestly, I think everyone should read this book.

But especially if:

💛 You’ve been feeling flat, unmotivated, or emotionally overwhelmed

💛 You’re working hard but not feeling the fulfilment you expected

💛 You want to feel more joy, clarity, and connection

💛 You’re curious about your mind and want to better support your mental health

This book helps you become your own wellbeing coach. It gives you tools you can use daily — simple things that can help you feel more like yourself again.

Read With Us in May – Join GROW Book Club

Here’s something I’m really excited about…

We’re reading The Dose Effect together in the GROW Book Club this May! And I’d LOVE for you to join us.

Every Monday in May, we’ll meet on Zoom to explore the ideas in the book, reflect on how they apply to our lives, and support one another in making small but powerful changes.

You don’t need to have started the book to join in.

We’ll read it together — just a few pages a day — and talk about how to apply the strategies in a Dream Life kind of way: with intention, purpose, and heart.

Learning is always more powerful when we do it together 💛

5 Key Insights from “The Dose Effect”

1. Your daily habits shape your mental health
   It’s not just what you think — it’s what you do that influences your brain chemistry.

2. You can feel good without relying on external “hits”
   Rebalancing your natural dose system brings deeper, more sustainable joy.

3. Technology can quietly hijack your brain
   Constant dopamine triggers from scrolling and notifications keep your brain in a loop — but you can break it.

4. Connection is crucial for wellbeing
   Real eye contact, physical presence, and honest conversations produce oxytocin — and we all need more of that.

5. You already have everything you need
   Your brain and body are designed to support you. You just need to work with them, not against them.

Final Thoughts — A Manual for the Mind

Reading The Dose Effect reminded me of how much power we really have — when we understand ourselves better.

This isn’t about being perfect. It’s about making small shifts that help you live with more energy, clarity, and peace.

It’s about learning to reset, tune in, and support your beautiful brain so you can live the life you dream of — full of joy, purpose, and presence.

So if you’ve been feeling off lately, or just want to feel more in flow — please read this book.

Or better yet, come read it with us in May where we will really squeeze the learnings from it together. 

Let’s take back our D.O.S.E. — together.

With love,