Approaching pleasure and avoiding pain is in our DNA. In the deepest sense, it keeps us alive.
We usually get it by doing something – usually in the form of movement. We make something with our hands. Garden. Play an instrument or do cartwheels. The brain likes it and rewards us with a tiny dose of dopamine. That little squirt has kept us motivated for millennia. If you’re wondering why this matters, it’s because we are meant to earn it…little dose by little dose. These days, dopamine sources are overly abundant and readily accessible – two main components of addiction.
Dopamine is a neurotransmitter and hormone that plays a crucial role in motivation, movement, pleasure, and reward-seeking behavior. It’s part of a collection of feel-good chemicals we make naturally as result of doing something. These brain chemicals are essential for daily life, including mood, learning and emotional responses.
Slippery Slope
The three factors that make anything addictive are quantity, potency and accessibility. Over the last 30 years our technologically innovative society has produces infinite quantity, incredible potency and endless accessibility.
Smartphones are the new hypodermic needle, delivering a continuous supply of digital dopamine to our prehistoric nervous system turning us into a nation of junkies.
Neuroplasticity is the brain’s ability to reroute normal functioning. In an attempt to restore homeostasis, the brain develops tolerance forcing the user to increase the dosage for a fraction of the original effect. And the older we get, the less brain plasticity we have making it harder to quit (bad) habits. As a result, people are slipping into addiction in unprecedented numbers during later stages in life and one of the biggest forms of “soft” addiction is technology.
Regardless of the source, pleasure funnels a cascade of chemicals into a single pathway that releases into the reward centers of the brain. Whether it be opioids, stimulants, nicotine, alcohol, shopping, sex, gambling, etc. – the end result is the same.
Tipping the Scale
All systems in the body continuously seek homeostasis. It’s the definition of healthy functioning. When the reward centers in the brain tip toward pleasure, the sensation is fleeting due to this self-regulating mechanism. It’s a pendulum. The higher the high, the lower the low before it rebalances.
The low dip is the source of craving. We feel agitated, irritable and out of sorts. All the while, right next to that thought, is a well-worn neural pathway to pleasure. So, we swipe another video perpetuating the cycle.
Know that we come by this behavior honestly and the odds were stacked against us from the start. Fact is, we need moments of boredom and quietude to offset environmental stimuli. Quietude creates space for the prefrontal cortex (PFC) do what it does best: discern. Instead, we go to great lengths to avoid the tedious task of time alone with ourselves.
Balancing pleasure and pain has kept us intact through evolution. In a world of scarcity, this is a life-saving skill. But in a world of abundance, it’s life-threatening. Our brains have not evolved for this world of plenty. Learning how to thrive in a dopamine-driven world is a life skill we must all master.
Natural Dopamine Timeline
Natural dopamine production starts to rebalance within 1 to 2 weeks of sobriety, but significant gains typically take 3 to 6 months, depending on factors like the duration and intensity of use. During the first few weeks, withdrawal symptoms and mood swings may be intense due to dopamine depletion, but as the brain begins to heal and form new pathways, motivation and emotional regulation improve.
Recovery Timeline
- First 1 to 2 weeks: As the substance leaves the system, dopamine levels will be low. This is an excellent time to begin exercising. If you already have a fitness routine, take it up a notch or try something new. The brain will reward for the novelty.
- 1 to 3 months: This period sees significant progress as dopamine and serotonin levels rebalance, improving mood and reducing cravings. Brain fog may lift, and you might experience improvements in focus, memory, and emotional regulation.
- 3 to 6 months: The brain’s reward system continues to normalize, making natural rewards feel more pleasurable. You can expect better emotional stability and impulse control.
- 1 year and beyond: The brain continues to repair itself, with dopamine levels stabilizing further and the risk of relapse decreasing significantly. At this stage, cognitive functions are often significantly restored.
Supporting Production
- Exercise: Regular physical activity can naturally boost dopamine.
- Diet: A balanced and healthy diet supports brain health.
- Sleep: Prioritizing good sleep hygiene is crucial for neurotransmitter balance.
- Mindfulness: Practices like meditation can help the brain regulate stress and emotions.
