By Gwen Rockwood, newspaper columnist and mama of 3
People are a mystery. Sometimes I’m convinced we’re all just a bunch of intricate puzzles who happen to be wearing pants.
To have a decent shot at comprehending human behavior, we need to better understand dopamine — a chemical made inside the brain that’s tied to motivation and a list of other essential functions. When humans do things that defy logic or our own best interests, dopamine is likely part of the reason why.
Recently, I read a book titled “Dopamine Nation,” by Dr. Anna Lembke, a professor of psychiatry and addiction medicine at Stanford University. It’s a fascinating read, but let me warn you it’s not an easy one, as it includes real-life stories about disturbing and often heartbreaking cases of severe addiction.
What I found most compelling about this book is that it shows how anyone can be at risk of developing compulsive behaviors, in part because our modern world is full of experiences and products designed to trigger the brain to release more dopamine. And when the brain gets a dump of dopamine, it automatically motivates us to repeat the behavior that led to it.
Dopamine is not, however, the enemy here. In fact, it’s a vital part of how humans survive because it motivates us to do the things that keep us alive. The book describes a medical experiment in which “genetically engineered mice unable to make dopamine will not seek out food, and will starve to death even when food is placed just inches from their mouth.” Without dopamine, a human could die of starvation while sitting two steps away from a full fridge.
So how does dopamine work? The brain releases some dopamine to motivate us to look for food. Then it gives us another boost when we eat — effectively reinforcing behavior that will keep us going. Sounds like a smart system, right? It certainly was back when food and other basic necessities were scarce.
But we no longer live in a time of scarcity. With a phone call or a few clicks, we can get almost anything delivered to our front door. And because humans are so good at seeking pleasure, it’s easy to artificially trigger a deluge of dopamine — with things like scrolling online, vaping, betting on sports, as well as life-threatening addictions to drugs. When something feels good, the release of dopamine inside the brain makes us crave more of it.
What goes up, however, must come down, and that’s dopamine’s dark side. In the book, Dr. Lembke describes how pain and pleasure live in the same part of the brain, sitting opposite each other on what she visualizes as a scale. The brain wants that imaginary scale to be balanced, so it will tip in favor of pain as it tries to balance out a massive release of dopamine-fueled pleasure. It helps explain why people who struggle with chronic addiction often say that, at some point, their drug of choice no longer makes them feel good. They continue using it only because they feel a high degree of pain and misery if they don’t.
It might be easy to dismiss this topic if you’ve never struggled with habits you wish you could break. But the truth is that we’re all living in a time when becoming addicted to something is easier than ever before. As Dr. Lembke writes, “The smartphone is the modern-day hypodermic needle, delivering digital dopamine 24/7 for a wired generation. We’ve all become vulnerable to compulsive overconsumption.”
For people struggling with addiction to life-threatening drugs, a safe recovery requires a doctor’s help. But for those of us who want to break a habit or compulsion that takes more time and attention than we want it to, the book offers a starting point.
Consider trying a 30-day “dopamine fast,” which means you stop exposing your brain to artificially stimulating habits that trigger the release of dopamine. If you can avoid the habit for at least a month, the brain will begin to reset and re-balance. But keep in mind that you’re not trying to eliminate dopamine. It’s a naturally occurring chemical in the brain, and we need it. The goal is to give the brain a break from artificial overstimulation so you can experience pleasure from natural sources (like spending time with people you like, eating healthy food, walking outside, and more).
We humans might always be complex puzzles, but when we understand more about how the brain works, we can tolerate pain and still experience pleasure without falling to pieces.
Gwen Rockwood is a syndicated freelance columnist. Email her at gwenrockwood5@gmail.com. Her book is available on Amazon.