What Can I Do to Get High Without Drugs and Alcohol?
Natural Highs: How to Boost Your Mood Without Substances
Human beings are wired to seek pleasure. A perfectly seasoned meal, a deep belly laugh with friends, or a rare moment of complete calm all trigger the same chemical messenger in the brain: dopamine, the “feel-good” neurotransmitter.
Pursuing joy is healthy—but some ways of chasing that dopamine rush, like drug or alcohol use, can cause lasting harm. The good news? You can experience that same lift naturally, with benefits for both your body and mind.
What Is a “Natural High”?
A natural high occurs when your brain releases dopamine and endorphins through everyday activities rather than substances. These feel-good states:
- Use the brain’s normal reward system, so there’s no “hijacking” of neural pathways the way addictive drugs can.
- Don’t carry the health risks, withdrawal symptoms, or overdose potential of chemical highs.
- Provide balanced, sustainable dopamine levels instead of the intense spikes (and crashes) caused by drugs or alcohol.
Researchers continue to confirm that regular, substance-free dopamine boosts support long-term mental health, lowering risks of depression, anxiety, and cognitive decline.
Five Evidence-Backed Ways to Get a Natural High
1. Breathwork
- Intentional breathing activates the parasympathetic nervous system, lowering stress hormones and gently elevating mood.
- Box breathing (4-4-4-4): Inhale 4 seconds, hold 4, exhale 4, hold 4.
- 4-7-8 method: Inhale 4 seconds, hold 7, exhale 8—shown to improve sleep quality.
- Wim Hof–style breathing: Cycles of deep inhales and breath holds can create a brief, lightheaded “high” while increasing blood oxygen.
2. Exercise
Beyond heart health, regular movement releases endorphins, sometimes called the “runner’s high.” You don’t need a marathon—dance classes, brisk walks, swimming, yoga, or cycling all work. Aim for at least 150 minutes of moderate activity a week, per updated CDC guidelines (2025).
3. Meditation & Mindfulness
Recent studies show even 10 minutes of daily meditation can lower cortisol and increase positive affect. Use free or low-cost tools such as Insight Timer, Headspace, or Calm, or simply sit quietly and focus on your breath.
4. Nature Time
Spending time outdoors is linked to lower depression rates and improved attention span. Whether it’s gardening, hiking, or reading in the sun, natural light and fresh air provide a reliable mood lift and a healthy dose of vitamin D.
5. Music & Dance
Listening to music you love stimulates the brain’s reward center, while dancing adds an endorphin surge. Create a playlist that makes you want to move, or join an adult dance or Zumba class for an even bigger boost.
Keeping Natural Highs Part of Daily Life
Building these habits into your routine—morning walks, evening meditation, weekly dance nights—helps your brain regulate dopamine naturally, making you more resilient to stress and less vulnerable to unhealthy coping strategies.
When to Seek Extra Support
Natural highs are powerful tools, but they aren’t a substitute for professional help if you’re struggling with mental health or substance use.
High Focus Centers provides comprehensive counseling and addiction treatment throughout Pennsylvania. Our licensed clinicians create personalized plans for recovery and wellness.
Call 610-644-6464 or contact us online to start your path toward balanced, lasting well-being.
