Top Natural Ways to Feel Good Without Substances

We all want to feel good, but what if you could boost your mood and well-being without relying on substances like drugs or alcohol?

There are natural ways to achieve a sense of joy and balance that can have long-lasting effects, without the risks associated with substance use. Whether you're in recovery or just aiming for a healthier lifestyle, embracing these habits can help elevate your mood, reduce stress, and improve your overall happiness.

According to the National Institute on Drug Abuse (NIDA), natural methods such as exercise and mindfulness have been shown to significantly increase serotonin and endorphins, the brain chemicals that make us feel good. You don’t need a prescription to feel great. Sometimes, the simplest activities can have the biggest impact.

Let’s dive into five natural ways to feel good and stay healthy without turning to substances.

One of the most common fears recovering addicts have about permanent abstinence is that life will no longer be fun, enjoyable, or even interesting. That’s where a natural high comes, but what’s your natural high? While it is true that drugs and alcohol destroy addicts’ lives, it can’t be denied that there was a strong reason that addicts initially started using these substances.

Drugs and alcohol provide a powerful “high” that can be a source of consolation and powerful pleasure for users. Endorphins create the feeling that drug and alcohol users refer to as a high. They provide an experience of pleasure and ease where all the world’s worries wash away.

Dopamine, which often accompanies the release of endorphins, is in large part responsible for reinforcing behavior and motivation. Part of what makes these substances so dangerous is that the immediate effects of a high from drugs or alcohol are so powerful that it is hard not to continuously seek the substance out. But this substance ‘high’ can be replicated and replaced by natural activities.

Incorporating natural highs into your life can lead to better mental health, improved physical health, and stronger relationships, all without the risk or consequences of substances.

Here's why experiencing natural highs can be a healthier option for your mental, emotional, and physical health:

Boosts Mood and Mental Health

Engaging in activities that give you a natural high, like exercise, creative expression, or social connection, triggers the release of endorphins and serotonin, often called the “feel-good” hormones.

Regularly experiencing these boosts can help reduce symptoms of anxiety, depression, and stress. According to the National Institutes of Health (NIH), exercise, a common way to experience a natural high, is proven to improve mental health and increase self-esteem.

No Risk of Dependency

Unlike substances, which carry the risk of addiction, natural highs don’t come with harmful side effects or dependency issues. You can experience a natural high again and again, whether through exercise, creative hobbies, or just having fun with loved ones, without any fear.

Improved Physical Health

Activities that give you a natural high, such as dancing, hiking, or sports, are great for your physical health. They improve cardiovascular health, muscle tone, and overall fitness while also increasing energy levels.

Increased Self-Awareness and Confidence

Natural highs often come from activities that require focus, like mindfulness or art. Knowing you can create or achieve something positive through your own effort reinforces a sense of self-worth and strengthens your overall emotional resilience.

Strengthens Relationships

Experiencing natural highs in social settings, whether through laughter, shared experiences, or helping others, can deepen your connections with people.

Strong relationships have been linked to better emotional health and greater happiness, as the American Psychological Association (APA) research on the importance of social support.

Enhances Long-Term Happiness

One of the best things about natural highs is that they lead to sustained happiness over time. Unlike temporary euphoria from substances, natural highs are built on positive, long-term habits that contribute to lasting fulfillment.

While the number one key to recovery is seeking help and actively implementing a program of recovery, for many who hope to avoid drug and alcohol abuse, it is just as important to find their natural highs.

Getting high naturally involves any activity that makes you feel good. Some examples of natural highs are:

Exercise

Exercise is one of the most effective ways to experience a natural high. Physical activity releases endorphins, the body’s natural mood elevators. According to the National Institutes of Health (NIH), regular exercise has been shown to reduce symptoms of depression, anxiety, and stress.

Laughter

Laughter doesn’t just lighten the mood; it creates a natural high. Studies state that laughter triggers the release of endorphins, which increase feelings of happiness and reduce stress. Whether you’re watching a funny show or sharing jokes with friends, laughter is a powerful tool for well-being.

Meditation

Mindfulness and meditation have long been recognized for their mental health benefits. Studies have shown that these practices help reduce stress and improve emotional regulation.

Creative Expression

Engaging in creative activities like drawing, painting, or playing music can give you a natural high by activating the brain’s reward centers. Research from the National Institutes of Health has found that creativity can lead to improved mood and reduced stress. It’s not just about the activity—it’s the emotional release and sense of accomplishment that comes with it.

Spending Time in Nature

Nature is one of the most effective ways to experience a natural high. Research from the American Psychological Association suggests that spending time in nature significantly reduces stress and improves overall mental well-being. Whether it's hiking, walking in a park, or just sitting by a lake, nature has a calming effect that leaves you feeling rejuvenated.

Helping Others, Helping Yourself

Doing something kind for others can trigger a natural high. Research from the National Institutes of Health has shown that performing acts of kindness releases oxytocin, the bonding hormone, which boosts mood and promotes feelings of connection and joy.

Listening to Music

Music is known to trigger a natural high, as it stimulates the brain’s release of dopamine, which plays a key role in feelings of pleasure and motivation. Studies have shown that listening to music can reduce stress, improve mood, and even enhance cognitive function.

Connection Is the Key to Well-Being

Human connection is essential for feeling good. According to the National Institute on Aging, strong social connections are linked to better mental health and greater longevity. Whether it’s having a conversation with a friend or being part of a community, socializing naturally boosts happiness and reduces feelings of isolation.

Healthy Eating: Fuel Your Body and Mind

Eating a nutritious diet can also give you a natural high. Foods rich in omega-3 fatty acids (like salmon) and antioxidants can improve mood and energy levels. Studies show that a balanced diet can reduce stress, improve mental clarity, and boost overall well-being.

Laughter Yoga

Laughter yoga combines deep breathing with laughter, creating a unique way to experience a natural high. Research shows that laughter yoga can help reduce stress, improve immune function, and boost mental clarity. It’s a fun and simple way to incorporate both mindfulness and laughter into your routine.

Here are some simple tips to help you maintain natural highs and improve your well-being:

• Engage in activities like walking, running, or yoga to release endorphins and boost your mood.
• Spend a few minutes daily to calm your mind and reduce stress.
• Watch something funny or share jokes with friends to trigger a natural mood boost.
• Get outside, whether it’s a walk in the park or a hike, to improve mental clarity and reduce stress.
• Reflect on positive aspects of your life each day to foster happiness and a positive mindset.
• Spend time with friends and family to build strong social bonds that enhance emotional well-being.
• Try activities like drawing, writing, or playing music to express emotions and feel a natural high.
• Perform acts of kindness, big or small, to trigger the release of endorphins and oxytocin.
• Accomplishing small tasks daily boosts confidence and gives you a sense of achievement.
• Aim for 7-9 hours of rest to improve mood, energy, and overall mental health.

Natural highs work best within a strong community of shared sobriety and accountability. At Design for Recovery, our men's sober living homes provide structured daily routines, peer mentorship, and life skills that complement these wellness practices during your transition from treatment.

Ready for structured support?

Connect confidentially with a peer mentor to learn how accountability enhances natural highs, or call today. Sober living reinforces the habits that make natural highs sustainable, helping men thrive long-term.