I don’t want to feel sad

Dopamine is probably the most popular neurotransmitter that is mentioned when it comes to mental health, neuroscience, psychology, coaching and now recently within organisations.  This is so, specifically in relation to rewards, pleasure, goal setting and motivation. Could it be that dopamine is what we are chasing because we know we will feel good once it is released? Lets take a closer look to understand this.  Dopamine is a neurotransmitter produced in several areas in the brain that helps regulate key emotional responses and helps control the brain’s reward and pleasure centres. When we consider rewards and goals dopamine is released in the limbic system. The limbic system is underneath the cerebral cortex, and above the brainstem. What is really powerful about this neurotransmitter is that not only does it helps us to understand the reward principle but it helps us to take action to move toward the reward. So it keeps you motivated to persevere and achieve the goal. Now sadly opiates, alcohol, nicotine, amphetamines, and cocaine also has access to this system. But instead of releasing dopamine naturally, it does this in an ineffective way. Lets take cocaine as an example. Cocaine acts by binding to a dopamine transporter, blocking the removal of dopamine from the synapse. A synapse is where transmission occurs between two neurons. Dopamine then accumulates in the synapse to produce an amplified signal to the receiving neurons. This is what causes the euphoria commonly experienced immediately after taking the drug.   Dopamine is essentially an energy neurotransmitter. We need optimal levels to feel vibrant and excited about life. So why are optimal levels of dopamine important? Well, excess levels of Dopamine has been associated with conditions like schizophrenia, where individuals might experience hallucinations, delusions, and disorganized thinking. Insufficient levels of dopamine have been implicated in disorders like depression, where individuals may experience low motivation, decreased pleasure in activities, and a lack of energy. Striking a balance in dopamine levels is crucial for optimal functioning. I will share 17 different ways dopamine can be naturally increased in your brain. 1. Reward and Pleasure: Dopamine is released when we engage in activities that are rewarding and pleasurable. Having optimal levels of dopamine helps us experience pleasure and satisfaction from these activities. So that you can continue engaging in them, but in a balanced way. 2. Cognition: Dopamine has a cognitive function such as memory, attention, and learning. It helps with associations between events and their outcomes, which is essential for decision-making and learning. Spending more time thinking about positive events, memories helps to stimulate dopamine. 3. Motivation and Goal-Driven Behaviour: Dopamine is closely linked to motivation and the pursuit of goals. It provides the energy to accomplish tasks, so that you can set and achieve objectives, and overcome challenges. Optimal levels of dopamine levels enhances our persistence, and determination. 4. Emotional Well-Being: Dopamine influences mood regulation and emotional responses. Balanced dopamine levels contribute to feelings of contentment, satisfaction, and overall emotional well-being. When last did you feel content with what you have or achieved?  5. Motor Control: Dopamine plays a critical role in motor control and coordination. Low dopamine levels are associated with movement disorders like Parkinson’s disease, which can lead to tremors, rigidity, and impaired motor function. Lifestyle factors such as a healthy diet, regular exercise, adequate sleep, social interactions, and engaging in activities that bring joy and fulfilment can help maintain balanced dopamine levels. Generally, low levels of dopamine can be reversed by increasing dopamine through healthy food choices, stress management and goal setting. When you do so you will no longer rely on cortisol to support energy needs, but dopamine.  6. Food: Food is what you eat and what you drink. Coffee and chocolate do stimulate dopamine. Whereas more natural and healthy foods can stimulate dopamine indirectly. We link food here to rewarding experiences such as preparing and consuming good food. 7. Exercise: Regular physical activity can increase dopamine production. Exercise is know for stimulating endorphins Endorphins help relieve pain, reduce stress and improve your sense of well-being. Whereas dopamine works on the pleasurable and rewarding aspect of excercise. Activities like running, swimming, and cycling have been shown to boost dopamine levels and improve mood. It is also important not to over exercise.  8. Healthy Diet: Certain foods can support dopamine production. Foods rich in tyrosine, an amino acid that is a precursor to dopamine, include lean proteins, dairy products, eggs, nuts, and seeds. Additionally, foods high in antioxidants, like fruits and vegetables, can help protect dopamine-producing neurons. 9. Adequate Sleep: Getting sufficient and good-quality sleep is essential for dopamine regulation. Sleep deprivation can lead to reduced dopamine receptor sensitivity and function. 10. Stress Management: Chronic stress can lead to dopamine imbalances. Practices like deep breathing and mindfulness can help reduce stress and improve dopamine regulation. 11. Social Interaction: Engaging in positive social interactions and spending time with friends and loved ones can increase dopamine release. 12. Novelty and Challenges: Engaging in new and challenging activities stimulate dopamine release. Learning new skills, cultivating new hobbies, and setting and achieving goals are all contributing factors. 13. Music and Art: Enjoying good music or engaging in creative activities like painting, writing, or playing a musical instrument can trigger dopamine release and enhance mood. 14. Sunlight Exposure: Sunlight helps regulate dopamine production by influencing the brain’s dopamine receptors. Spending time outdoors in natural light can have a positive impact on your dopamine levels. 15. Mindful Consumption of Rewards: Engage in activities that you find rewarding, but don’t overindulge. This could include enjoying your favorite meal, engaging in a hobby you love, or treating yourself occasionally. 16. Cold Showers: Cold exposure, such as taking cold showers, has been suggested to increase dopamine production. 17. Positive Visualization: Visualizing positive outcomes and experiences can stimulate dopamine release. Imagining successful achievements or joyful events can trigger feelings of pleasure and motivation. So, not everyone’s response to these strategies are the same. Just maintain a balanced approach. Overstimulation of dopamine