Here’s How To Do A Dopamine Detox

A dopamine detox comes down to looking at what kind of stimuli you absorb and how it makes you feel.

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To exist in the world today is to know that some things bring you joy in a healthy way, and other things produce that rush in an addictive, unhealthy way. Things that fall into the first category could be an activity like reading a good book, a nice lunch with friends, or seeing your favorite musician in concert. By contrast, unhealthy sources of pleasure might include deep diving into a person on social media, taking drugs, or working to get praise from an abusive partner. Activities like these latter ones provide inspiration for a dopamine detox. Read on to learn a therapist’s take on why a dopamine detox can help your mental health and how to do one in a healthy way. 

What is dopamine?

There are many facets and misconceptions about the term dopamine detox, but before we get into that, do you know what dopamine is? The National Center for Biotechnology Information states that dopamine is “a key factor in central nervous system function, regulating many processes including reward, movement, and cognition.” Dopamine also has a role in managing functions like blood pressure and renal activity. Furthermore, there is evidence that dopamine plays a crucial part in regulating the immune system. 

Dopamine sounds like a beneficial part of the body, so why would anyone want to limit it? The word “detox” brings to mind extreme actions such as only consuming juice for a week. That connection is why the phrase “dopamine detox” is so misleading. Dr. Cameron Sepah, a California-based psychiatrist, coined the phrase “dopamine fast” — or detox — as a break from unhealthy stimuli. In explaining the method, which pulls from Cognitive Behavioral Therapy (CBT), Dr. Sepah told The New York Times, “dopamine is just a mechanism that explains how addictions can become reinforced and makes for a catchy title. The title’s not to be taken literally.” The body also naturally produces dopamine, so it’s not like you can just stop experiencing it altogether. 

What is a dopamine detox?

When you think about how to do a dopamine detox, this is not a case of removing a toxin inside the body or taking a tolerance break to enhance the sensation when you finally feel it again. The “dopamine fasting,” as it is, acts more as a reset and a move away from unhealthy stimuli to habits that increase your dopamine level without the same risks. 

There are so many types of dopamine stimulation to note in your daily life. “For example, if one finds themselves frequently looking at technology-related habits of checking notifications from social media first thing in the morning, during their work, and at all times of the day, it is possible that this hyperfocus has become an unhealthy habit and may even place one’s employment or health at risk,” says Charlie Health Clinical Supervisor Tracye Freeman Valentine. “These activities result in an unhealthy pleasure reward system with dopamine levels increasing.” At the same time, these habits can harm a person’s mood, memory, concentration, and sleep, among other factors. 

Another unhealthy but stimulating activity could be regularly seeking positive feedback from your boss. This desire can cause perfectionism and “unhealthy and maladaptive behavior,” says Freeman Valentine. Using uncontrollable validation for a dopamine level increase can lead to feelings like worthlessness and low self-esteem.

How to do a dopamine detox in a healthy manner

Dr. Sepah suggested that dopamine fasting should be manageable, not something that takes over your life. “To dopamine ‘detox’ and be healthy, one needs to examine what behaviors or habits impact focus in day-to-day activities and are a causative factor of functional impairment in areas such as mood, memory, concentration, time, and sleeping,” says Freeman Valentine. 

1. Develop healthy behaviors

You may want to stay off social media for an hour every evening or take a break during meals. You might work on resisting the urge to ask a teacher or employer if you’re doing a good job every time you see them and opt for a monthly check-in instead. Freeman Valentine cautions that you might “feel lonely or bored, but this soon passes, and healthy behaviors result in behavioral modifications that have a less negative impact on one’s life and allow one to still feel the impact from healthy stimuli and with dopamine rewards.” 

2. Work with a mental health professional

Freeman Valentine recommends working with a licensed mental health professional with expertise in areas such as CBT. This therapist can support initiating and maintaining behavioral changes and address existing low self-esteem or feelings of worthlessness. Over time, this can assist in improving a person’s self-worth and ability to gain higher dopamine levels positively. “Focus, pleasure, motivation, and motor control are all positive effects of dopamine,” she says. Engaging in a form of treatment can provide you with a safe, understanding space to explore what dopamine stimulation really makes you feel good without the risks.

These shifts can also remove the need for some unhealthy stimuli due to self-acceptance. Furthermore, they can help you consider healthy habits to increase dopamine, such as meditation, exercise, listening to music, and engaging in enjoyable, safe activities. Overall, these shifts could bring positive change to your mental health. 

How Charlie Health can help

If you or a loved one is struggling with your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for young people and families dealing with serious mental health conditions. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic treatment, managing mental health issues and developing healthy habits is possible. Complete the form below to begin healing today.