Dopamine Rush – 27 Things to Do Instead of Scroll
We live in Michigan – play in the snow for dopamine release!
These days, there are studies, marketing campaigns, and warnings about excessive scrolling on smartphones, but many of us reach for our phones the moment our eyes open in the morning or a beep tells us we have a message. Grabbing the phone can be practical, such as checking the schedule, weather, and time. However, according to the US Surgeon General, continuing to scroll through our social media platforms and the distractions brought by the irresistible dopamine rush on our phones can be hazardous to mental health.
Dopamine Rush
Dopamine is a neurotransmitter associated with pleasure and is part of the brain’s reward system. A dopamine rush is a rapid flood of dopamine, and humans seek this feel-good release. Interestingly, dopamine is also associated with reinforcement, which is why a funny TikTok profile that uplifts our spirits and makes us forget about our problems calls us back again and again. The bad news about dopamine is that the more dopamine your brain releases, the more your body wants to repeat the behavior that released the dopamine. Likewise, some substances and actions can increase dopamine in harmful ways. Because of this, the rewards and release associated with nicotine, online gaming, alcohol, drugs, and, yes, smartphones can become addictive.
At Sanford Behavioral Health, we work with clients to repave neuropathways that have become hijacked by addiction. Simply put, addiction is the point where use and misuse turn into dependency. According to Sanford Clinical Director Tessa Sterling, LMSW, addiction is about getting one’s needs met.
“When working with Sanford clinicians, I’m always asking, ‘What need is being met through the symptoms we are seeing?’ Whether it is an eating disorder, substance use, or something else, our clients are getting their needs met. In our behavioral health campus, we support retraining clients’ brains to understand their needs and to meet them more safely and adaptively. We have empathy and understanding that these symptoms don’t appear overnight.” Tessa Sterling, LMSW
Natural Dopamine – 27 Things to Do Instead of Scroll
So, when we are feeling blue, unattractive (thanks to that influencer on social media), or angry, what can we do? There are many natural ways to boost positive brain chemicals without picking up a glass of wine or your phone. We have thought up 27 feel-good options to try for a natural dopamine release! (These ideas are also great for those in recovery!)
1. Exercise
There is a reason most conversations about mental health include physical activity. Getting your body moving helps increase dopamine levels and well-being.
2. Read our article on the benefits of “Awe Walks” and then go for one.
3. Take the kids for an ice cream cone!
Yes, eating ice cream can trigger dopamine. Add the communal aspect of walking to the shop and holding a child’s hand, and you have a triple whammy!
4. Pet your puppy or go to a treatment center with a therapy dog.
We want to praise our therapy dog, Apollonia. Apol is an adorable Corgi who earns her keep by comforting Sanford’s clients and giving them a dopamine rush! Click the photo to read all about the brain benefits of loving a dog.
The Benefits of a Therapy Dog on Mental Health
5. Get a good night’s sleep.
Getting a great night’s sleep may help regulate dopamine levels and create feelings of alertness and well-being.
6. Go to an AA meeting!
Sharing, making amends, and belonging to a community are all good for your brain chemicals.
7. Finish a project or cross something off your TO DO List.
8. We live in Michigan: build a snowman, make a snow angel, stage a snowball fight!
The whole-body exposure to cold and the newness of experience (when was the last time you made a snow angel?) will flood the system with neurotransmitters that regulate stress and emotions.
9. Bake cookies and take a deep breath.
The sense of smell can impact mood and brain chemicals. And smell triggers memories (like baking cookies with grandma) that produce the same brain effect as if grandma were in the room! Take a deep breath.
10. Sit in your favorite chair and read a book.
11. Foods high in protein, tyrosine, or magnesium can help increase dopamine levels in the brain. Eat chicken, pumpkin seeds, almonds, apples, legumes, avocados, bananas,ย and beets!
12. Listen to music.
13. Make a cup of coffee or go to your favorite coffee shop.
Caffeine operates by blocking adenosine receptors in the brain, resulting in enhanced dopamine activity.
14. Walk away from your computer and towards human beings!
A new study published in Nature Human Behavior gives evidence that “dopamine levels are overall higher when people interact with another human as opposed to a computer.”
15. Sunlight ups mood-boosting neurotransmitters.
Your body needs vitamin B6 to create dopamine. Get outside when the sun is shining, go for a walk, or eat your lunch outside if weather permits. Take a break from the day’s grind and let the sunshine in (in moderation).
16. Meditate regularly.
17. Pet a kitten, hold a baby, feed your fish, and walk your dog.
18. Get your hands in the dirt and garden.
The process of gathering fruits and vegetables, often referred to as the “harvest high,” triggers the release of dopamine in our brains. This reaction is believed to have developed in hunter-gatherer societies as a form of reward for successfully locating food.
19. Get thee to an art museum or art gallery or create artwork.
Viewing art stimulates the brain’s pleasure centers, causing the release of dopamine and endorphins. This response can evoke feelings of joy and appreciation, much like the emotions that arise when gazing at a loved one. Read our article below on the benefits of art therapy.
20. Spend time with someone you love.
Talk about a dopamine rush! When you spend time with someone you love, looking at them and touching them, it makes you feel excited, energized, and rewarded! This is particularly energizing when in the early throws of romantic love, but a child, grandchild, or best friend can impact brain chemistry, too.
21. Volunteer, join, commune, find a place you belong!
22. Eat something delicious and savor the flavor.
23. String up a hammock outdoors or a comfy cot indoors and daydream.
24. Think positive thoughts.
Positive thinking is โa mental attitude in which you expect good and favorable results.โ In other words, the more you expect something good to happen, the more often your brainย sees the outcome as positive and makes it so.
25. Do something you are good at or love to do.
26. Experience nature like a child.
Nature can help reduce stress by lowering cortisol levels and increasing serotonin and dopamine. Taking a walk in nature can improve cognitive function, creativity, and happiness! Read all about it below.
Nature Therapy in the Great Outdoors!
27. Find a therapist or a treatment center to help identify and remove stressors.
Addressing a mental health problem or finding a counselor to help identify and manage stressors can provide benefits that ultimately increase dopamine levels and lead to a better, self-directed, and happier life.
If you or a loved one is struggling with addiction, eating disorders, or co-occurring mental health conditions, donโt wait to change your life โ click the link below to speak with an admissions specialist.
