Is Dopamine Detox the Best Route?
As our dependence on technology grows, so does our tendency to gravitate toward social media platforms and idolize influencers. This practice opens the doors to all kinds of misunderstandings. I've been cautious of self-diagnosis in particular. Over the past few years, interest and momentum gathered around the spectrum (autism and attention-deficit hyperactivity disorder).
On its own, this interest should be encouraged. Understanding others and developing compassion for their circumstances is vital for the human condition. However, interest can go too far. By tossing a slew of generic yet relatable "symptoms" into the algorithm (often out of context), we feed misinformation to thousands or millions of people. When you combine that misinformation with a sense of community and wrap it in a bow posed for sale, anyone looking for connection will gravitate toward your message, regardless of its reliability.
Out of all the topics we could explore, I'm most interested in the one that will keep you coming back.
Dopamine and the Brain
Considering the internet's rising obsession with ADHD (attention-deficit hyperactivity disorder), it shouldn't be surprising that feel-good chemicals such as dopamine, serotonin, oxytocin, and endorphins were next.
Dopamine is a chemical that impacts your brain's pleasure and reward system. In other words, it's your body's way of rewarding and motivating you.
According to Health Direct, dopamine produces feelings of pleasure, satisfaction, and motivation. Assuming your brain is producing healthy dopamine levels, you should be able to seek and repeat pleasurable activities. This type of thing helps modify behaviors, develop habits and is associated with some mental health concerns, including ADHD.
Low levels–also called dopamine deficiency–can cause fatigue and restlessness, symptoms of depression and anxiety, and contribute to brain fog. Since dopamine is also associated with movement, it's common for physical symptoms to occur. Examples include shakes and tremors, weight cycling, chronic pain, constipation, and a reduced sex drive. In fact, medications that boost dopamine receptors are (often) prescribed for Parkinson's Disease.
By contrast, higher levels are associated with addictive behaviors, "binge and purge" tendencies, and some mental health conditions, such as ADHD.
In summation, dopamine levels affect anxiety, addiction, behavioral distortion, pain management, cognitive distortions, diseases, fatigue, hormonal imbalance, mood disorders, and obesity.
Does this sound like you? Does it disrupt your daily rhythm? Do you feel like you need assistance managing your symptoms? If so, I recommend talking with a professional. Connecting with someone who specializes in the area you're concerned about is vital. In this case, a mental health professional, such as a psychiatrist, therapist, or psychologist, would be best.
General practitioners or primary care physicians (such as your family doctor) can be helpful (sending referrals, for example). However, they don't possess the necessary knowledge to handle your mental health treatment. Still, it's a better alternative than typing your symptoms into Google or accepting health advice from an algorithm built around bite-sized content.
The Origin Story
According to Medical News Today, "A dopamine detox entails fasting from dopamine-producing activities, or pleasures, with the hope of decreasing reward sensitivity. However, there is no scientific evidence to support this method".
If that's the case, where did the term dopamine detox come from? The term 'dopamine fast' was created by Dr. Cameron Sepah and was never intended to be literal. This technique is used within his clinical practice and stems from Cognitive Behavioral Therapy (CBT). The goal is to "rid his clients of dependence on certain stimuli" (such as phone alerts, texts, and social media) under the assumption that they will allow themselves to feel lonely and bored and then try other activities instead of "reaching for quick hits of dopamine."
His practice targets compulsive behaviors (emotional eating, excessive internet and gaming usage, gambling and shopping, porn and masturbation, thrill and novelty seeking, and recreational drug use). This theory doesn't prevent your brain from creating dopamine but does help curb unhealthy behaviors - in other words, a behavioral therapy technique backed by behavioral sciences.
Medical News Today broke it down the best. In an ideal situation, a dopamine detox inspires a person to avoid dopamine triggers for a designated period. Participants hope to feel more centered, balanced, and less affected by their triggers. However, science tells us that stopping dopamine activity in your brain isn't possible. Because your brain naturally produces dopamine, external factors cannot interfere this way. Your brain will continue to produce dopamine with or without a trigger.
The author adds this "period of abstinence" is best described as "unplugging." Participants may experience (temporary) positive effects if they practice abstinence now and then.
While detoxing from a neurotransmitter is impossible, changing our behaviors remains within reach. Deciding to unplug from impulsive behaviors can (in a roundabout way) produce health benefits.
For example, your brain releases dopamine as a reward; this can happen anytime and is typically repetitive. Take scrolling, for instance. As we scroll through Instagram or receive notifications when someone likes our posts, this releases dopamine. Because we feel good, we want to keep doing it. In this scenario, it's possible to spend the evening scrolling instead of working on meal prep, jogging, or going to bed at a reasonable time.
Alternatively, you can interrupt the cycle, silence your phone, and participate in the present moment. One option is to use this time to engage in healthier habits, such as yoga, journaling, or hiking with friends. In theory, you could enjoy the benefits associated with your choice. Mindfulness, for instance, would increase stress relief, lower blood pressure, and improve sleep. Doing this could end the cycle of compulsion and is essential to Dr. Sepah's practice.
Healthy Alternatives
The best way to find balance is to make healthy lifestyle changes. Truly, the best approach is holistic (a holistic approach focuses on the collective whole instead of one part of it).
For example, L-Tyrosine is a dietary supplement used to make dopamine. It's a protein found in almonds, avocados, bananas, beef, chicken, and eggs. Some people find eating a balanced diet can help elevate mood, improve focus, and boost motivation. While this would increase dopamine levels, dietary changes alone may not be enough.
In addition, activities such as exercise, meditation, massage, and adjusting your sleep schedule can work wonders. Some people also report that scheduling time to socialize with people during physical exercise can help with accountability, social needs, and emotional support. If these things have the potential to improve your condition, imagine how much better you would feel if they all worked together.
Above all, it's important to remember that while we can't cause our brain to create more or less dopamine, we can adjust our behaviors. Practices such as limiting screen time, switching routines, and ensuring you're meeting your health needs can go a long way. If you try all this or have tried this to no avail, schedule a meeting with a mental health professional. They are your best bet at figuring out what's happening and building a system for betterment.
Conclusion
With the increasing reliance on technology, we tend to find ourselves naturally drawn towards social media platforms and idolizing influencers. The concept of misunderstandings going viral is a real threat. By this point, we've seen the internet breathe wind into the sales of unreputable sources multiple times. If left unchecked, it could wreak havoc in more ways than one.
Have reservations about trusting a random blogger? I get it! Harvard Medical School published an article entitled, Dopamine Fasting: Misunderstanding Science Spawns A Maladaptive Fad. If you found this concept interesting, you should check it out.
Sources:
https://www.healthdirect.gov.au/dopamine#:~:text=of%20the%20brain.-,What%20is%20the%20role%20of%20dopamine%3F,of%20dopamine%20in%20the%20brain.
https://www.intoactionrecovery.com/how-dopamine-drives-our-behavior/
https://www.medicalnewstoday.com/articles/dopamine-detox#:~:text=A%20dopamine%20detox%20entails%20fasting,hope%20of%20decreasing%20reward%20sensitivity.
https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917