When you think of dopamine, what comes to mind? You might think of it as the “feel good” chemical, or of a chemical in the brain that drives pleasure, reward, and addiction. You might even think of dopamine detoxes and dopamine addiction.
Are those assumptions about dopamine correct?
Yes and no; only some of them are factually correct. There is a lot of misinformation about dopamine and how it interacts with addiction. Let’s dive into the myths and facts of dopamine and investigate its effects on addiction.
Is Dopamine Addiction Real?
No. We cannot get addicted to dopamine in the same way that we can get addicted to substances or certain behaviors.
Our brains produce dopamine themselves, so it’s not something that we can consume. Instead, dopamine can aid in the addiction process, making addictive substances and behaviors feel good in a way that we want to continue chasing.
Just because dopamine addiction isn’t real in the same way that substance abuse addictions are, doesn’t mean dopamine isn’t worth talking about within the context of addiction, however.
Myth: Dopamine Causes Addiction
There is no one cause of addiction. The idea that dopamine + substance or behavior = addiction is incorrect. The equation is much more complex than that. Addiction is caused by a complicated mix of interacting factors such as:
- Brain chemistry & dopamine reward system
- Genetics & family history
- Trauma & mental health struggles
- Stress
- Poor coping skills
- Peer pressure
- Social and living environment
- Easy access to substances/behaviors
Dopamine does play a role in addiction, but it does not cause it.
Myth: You Can Detox From Dopamine
Dopamine is a neurotransmitter, meaning it comes naturally from our brain. We cannot detox from it because it’s good for us. (There are actually some physical health disorders that stem from too little dopamine.)
Also, it’s a misconception that addiction forms because there’s too much dopamine in your system.
Instead, think of dopamine like road pavers. Your brain wants to take the easiest, simplest, most pleasurable path forward. Every time you engage in an activity or consume something that is easy, simple, and pleasurable, dopamine forges new neural connections to that activity.
In the same way you’ll be more inclined to take the nice, paved road over the narrow dirt trail, you’re more likely to want that pleasurable thing again. Every time you engage in it, your dopamine forms a wider, more appetizing road in your brain’s neural networks, until it’s the only road your brain wants to travel.
Now, your brain is constantly aching for the phone, sweet treat, or alcoholic beverage—not because of too much dopamine, but because the dopamine system in your brain has primed it for craving that easy, pleasurable thing.
Myth: Dopamine Is the Feel-Good Hormone
This one is half true: Dopamine is a feel-good hormone. A brain flooded with dopamine is one that feels good! That’s why your body naturally releases dopamine when you’re doing things that are good for you or your survival. Things like sunlight exposure, exercise, listening to music, having sex, meditation, and certain healthy foods all naturally produce dopamine and make you feel good.
(Some things produce a lot of dopamine really quickly, and these are often the more highly addicting things, like cookies, drugs, and scrolling.)
But dopamine is not the only neurotransmitter hard at work making these things enjoyable. Other hormones and neurotransmitters that make your brain feel good include:
- Serotonin – A neurotransmitter that helps regulate mood, sleep, appetite, and overall emotional balance. Low levels are often linked to depression and anxiety.
- Oxytocin – Sometimes called the “love hormone” or “bonding hormone”, it plays a role in trust, connection, and social bonding, especially in close relationships.
- Endorphins – The body’s natural painkillers and “feel-good” chemicals that reduce pain and create feelings of pleasure or euphoria, often released during exercise, laughter, or stress relief.
Together, these hormones create that “feel good” mood you’ve come to associate with all your favorite things.
The Truth Behind Dopamine
So what does Dopamine do? If it’s not the only feel-good hormone and doesn’t directly cause addictions, why has it lasted so long in the limelight of pop psychology?
Dopamine does have a big influence on our behavior and emotions, particularly in our motivation. Dopamine is one of the many neurotransmitters that, when balanced, support a healthy, happy brain and, when unbalanced, produce an unhealthy, unhappy brain.
Also, many modern-day advertisements, social media apps, and businesses understand enough of the science behind dopamine (and motivation) to more easily manipulate your behavior.
You might not associate the newest social media app update with marketing to your dopamine receptors, but it’s all a ploy to catch your attention and keep you engaged a little bit longer. In order to do this, they need to capture your dopamine.
It makes sense why this little neurotransmitter has made such a big impression.
But in order to truly unlock the benefits of dopamine, we have to understand it. Here are some truths about the feel-good neurotransmitter.
Truth: Dopamine Aids in Habit Development
You can’t be addicted to dopamine, but dopamine is a big motivator. Our motivation is closely tied to dopamine. We are more likely to be highly motivated for something that produces more dopamine.
The brain’s reward system works a little like this:
- Something pleasurable happens.
- Dopamine is released.
- Your brain takes note of what triggered the pleasurable experience. This can include time of day, weather, if it was consumed or a behavior, and many other things.
- Your brain’s reward system will try to seek that experience out again by encouraging you to seek out the same triggers as last time.
Dopamine is the main neurotransmitter involved in this process.
Truth: Dopamine Contributes to Drug Tolerance
Although addiction isn’t caused by dopamine, it is aided by it. Tolerance is when your body stops reacting to the amount of drugs you’re taking, and you have to increase your dose to experience the same high.
This is a dangerous slope that can lead to addiction and overdose, and dopamine plays a big part in it. Interestingly, this drug tolerance occurs because your brain is trying to stop the addiction. When your brain’s reward system is constantly being bombarded by high-dopamine activity, like drugs, it gets overwhelmed. It can’t handle that much quick dopamine, so it starts to lower how much dopamine it releases (or reduces dopamine receptors).
But just because your brain isn’t giving you the dopamine you’re seeking doesn’t mean the craving will go away. Addiction is more than just an issue with dopamine; it’s a chemical dependence. The result is you don’t get the same high you used to (because of less dopamine), until you take more of the drug.
How to Have Well-Balanced Dopamine
The truth is dopamine does play a role in the development of unhealthy habits and addiction, but is also key in recovering from those things.
Instead of seeking out quick releases of a lot of dopamine (like scrolling, sugar, or drugs), seek out activities that provide a slow, sustainable release of dopamine.
These activities will still make you feel good, but that feeling will last for longer, and your reward system won’t get overwhelmed. The result is a more stable mood and longer-lasting pleasure.
Activities that produce this type of slow dopamine include:
- Exercise
- Sunshine
- Having sex
- Creating art
- Listening to music
- Meditation
- Food such as chicken, milk, cheese, yogurt, avocados, bananas, pumpkin and sesame seeds, and soy
Adding more of these behaviors to your daily routine will help your brain feel more regulated and happy.
If you are struggling with an addiction—whether substance abuse or a behavioral addiction- Lifebulb can help.
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