By Jason DeFord, MA, LCPC, Chapin & Russell Associates, Neurotherapy Institute of Central Illinois
Take a moment and think about how much you’ve been on your phone or tablet or video games today. Think about how much you are scrolling social media, using recreational drugs and/or alcohol, or shopping for something. Now think about how you feel when you aren’t doing those things, or when you’re away from your electronic devices and these activities. If the answer is I feel less motivated, bored, flat, or even depressed, you are not alone! It might be that, like many of us, we need a “dopamine detox.”
Dopamine is our “feel-good” neurotransmitter. It plays a pivotal role in learning, attention, mood regulation, motivation, and reinforcement. Dopamine is essential to our well-being, but too much of anything can be a bad thing, which is true for dopamine as well. Continuous scrolling through reels or Tik-Toks that we watch is a dopamine dump. Each game we spend mindlessly engaging in is a dopamine dump. Every time we scroll through any of the e-commerce sites looking for just the right thing is a dopamine dump. Over time, these dumps lead to a dopamine overload, which leads to an exhaustion of the pleasure centers of our brains. This means that to achieve that same level of satisfaction, we need more of the same thing, or something more intense. This is where addictions or behavioral dependencies begin.
So, what exactly is a dopamine detox? Contrary to what the term may suggest, it’s not about eliminating all sources of pleasure or dopamine itself—after all, dopamine is essential. What it does mean though, is abstaining or cutting out the behaviors that lead to the dopamine overload. Grounded in cognitive behavioral therapy principles, a dopamine detox challenges the thought patterns fueling excessive or addictive behaviors. It encourages us to embrace the discomfort of withdrawal, to break free from the grip of these habits, and to cultivate activities that provide a balanced and sustained release of dopamine. Over the course of a few hours, days, or weeks, setting healthy boundaries on overstimulating activities and substituting them with more fulfilling pursuits can lead to a rejuvenated mind and body.
Jason DeFord is a Licensed Clinical Professional Counselor and a Certified Brain Health Coach at the Neurotherapy Institute of Central Illinois, a division of Chapin & Russell Associates, 3020 W. Willow Knolls Dr., Peoria, IL. He can be reached by calling 309-681-5850. www.chapinandrussell.com
Activities to avoid/minimize:
- Alcohol and drug usage
- Caffeine
- High fat/sugar foods
- Social media scrolling
- Gambling
- Shopping
- Adrenaline rush activities
Activities to engage in:
- Regular exercise
- Gratitude work
- Being in nature
- Meditation or yoga
- Volunteering
- Spending intentional time with loved ones
- Watching something funny and spending
time laughing
