The DOSE Effect: How four simple letters can help you feel more in control of your mood

Do you ever wish you understood your mood a little more clearly? I have recently come across the 'DOSE method', an idea popularised by TJ Power in his book, the 'DOSE Effect'. I really like this concept - so much so that it's a book that I have recommended to a few clients. So when Marie Claire wanted to discuss it in more detail, I was happy to help out. Click here to read the full article, or read on to hear just a little more from me on this topic.

What is the DOSE method?

It's a simple but powerful idea that helps us make sense of how our brain chemistry shapes the way we feel. The concept behind the DOSE method is all about demystifying brain chemistry. It helps us understand the four key components that influence our mood:

• Dopamine – motivation and reward

• Oxytocin – connection and trust

• Serotonin – mood and wellbeing

• Endorphins – relief and pleasure

By understanding the role these play in our everyday lives, we can begin to make small, sustainable changes that support our mental health in a healthy way.

How does it work?

Once we understand how these chemicals affect us, we can explore how to boost them through simple, accessible habits — like connecting with others, celebrating small wins, moving our bodies, or getting enough rest.

It’s especially helpful in a world where so many of us feel overwhelmed or out of control. The DOSE method offers a framework that helps us feel more empowered and intentional about our wellbeing.

Who is it helpful for?

This approach can be especially useful if you like structure, enjoy learning about yourself, and want practical ways to improve your mood and mental health.

But there is a caveat ...

The DOSE method is a helpful psychological tool — but it’s not a substitute for mental health support.

If you find behaviour change difficult, you’re not alone. There may be deeper reasons why it feels hard to make changes — such as low self-esteem, motivation, or patterns that have developed over time.

That’s where therapy can help. It offers a safe, supportive space to explore the why behind your feelings and behaviours, so that change can feel more possible and compassionate.