Written by Jennifer Cox LCPC

Getting your Daily D.O.S.E (Dopamine, Oxytocin, Serotonin, and Endorphins) consistently and as much as possible can help keep these 4 chemicals at a stable level – Leaving you feeling motivated, good, and confident.  Since these 4 chemicals are so important, over the next 4 weeks we will talk about each of them separately – Today let’s talk Dopamine.

Dopamine is a type of neurotransmitter that plays a crucial role in transmitting messages between nerve cells. Referred to as a chemical messenger, dopamine is involved in various important functions within the body, including movement, memory, reward, and motivation. Since this ‘feel good’ neurotransmitter is involved in reinforcement, it can elicit feelings of pleasure when intrinsic and extrinsic rewards occur.  

This important chemical has been linked to various benefits such as:

*Improving cognitive function

*Impacting processing speed

*Strengthening decision making

*Enhancing mood

*Increasing attention

*Facilitating creativity

*Helping in forming relationship bonds

 

So, when we aren’t motivated, we lack engagement, have decreased mood, and no rewards occur to provide that ‘feel good’ feeling – This could become a cycle, leaving one feeling stuck.  By utilizing some of the tips below, you can raise your dopamine levels and start to break the cycle.

Here are some ways to increase dopamine levels naturally, you can try incorporating the following practices into your lifestyle:

1. Get regular exercise: Engaging in physical activity has been shown to increase dopamine release in the brain. Aim for regular exercise, such as aerobic exercises, resistance training, or activities you enjoy.
2. Get enough sleep: Adequate sleep is essential for overall brain health, including dopamine regulation. Establish a consistent sleep schedule and practice good sleep hygiene to ensure quality sleep.
3. Practice stress management: High levels of stress can adversely affect dopamine levels. Incorporate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, or engaging in activities you find relaxing and enjoyable.
4. Listen to music: Listening to music that you enjoy can stimulate dopamine release and enhance mood. Choose music that uplifts and energizes you.
5. Get outside and absorb the sun – While outside take a walk, talk with a friend, listen to music, or enjoy one of your favorite podcasts.
6. Set and achieve goals: Accomplishing goals, big or small, can stimulate dopamine release and provide a sense of achievement and satisfaction. Break your goals into manageable steps and celebrate your progress along the way.

 

Now it is important to note that excessive or deficient dopamine levels have also been linked to several mental health and neurological disorders. The exact benefits of dopamine are still not fully understood. More research is needed to better understand and harness the benefits of dopamine.  If you’re interested in learning more about dopamine, you can check out sources below. 

https://www.sciencedaily.com/releases/2020/10/201022171924.html

10 Best Ways to Increase Dopamine Levels Naturally – Healthline

7 Natural Ways to Increase Your Dopamine Levels – Verywell Mind

Dopamine: What It Is & What It  Does

Dopamine: The pathway to pleasure – Harvard Health

 

 

These practices above could help support healthy dopamine levels, however, if you are feeling stuck, have loss of interest, or no motivation – We can help you with support, guidance, tools, and insight to help EMPOWER you to COPE and HEAL in order to move forward.

To book an appointment or have questions, please go here: https://echcounseling.com/contact/

Reach out today at in**@***********ng.com or 815-363-0864