The dip
What it is and what can be done about it
So what?
The “dopamine dip” refers to the temporary drop in dopamine levels that can occur after engaging in pleasurable activities that trigger a dopamine release. Dopamine is a key neurotransmitter involved in the brain’s reward system, playing a role in motivation, pleasure and reinforcing behaviours. When we experience enjoyment from activities like eating delicious foods, playing video games or using social media, our brain gets a surge of dopamine. However, once that activity ends, dopamine levels can plummet, leading to feelings of boredom, restlessness or even mild withdrawal symptoms. This dopamine dip can drive us to seek out that pleasurable activity again, potentially contributing to addictive or compulsive behaviors as we chase the next dopamine high.
Why it happens
The dopamine dip occurs because of the way our brain’s reward system works. When we anticipate or experience something pleasurable, dopamine levels spike in the brain’s reward pathway, particularly in areas like the nucleus accumbens. This dopamine hit creates feelings of satisfaction and reinforces the behavior that led to it. However, the brain is designed to maintain a equilibrium or homeostasis. After the pleasurable activity ends, dopamine levels drop back down to baseline levels.
This sudden decline feels unpleasant, leaving us with a subtle sense of emptiness or craving for more of that enjoyable experience. The brain has grown accustomed to higher dopamine levels and seeks to replicate that state. Additionally, repeated engagement in highly stimulating activities can make the brain’s dopamine receptors less sensitive over time, requiring greater hits of dopamine from more intense experiences to achieve the same level of reward. This sets up a cycle where we seek bigger dopamine boosts, leading to potential addiction or difficulty feeling satisfied.
Top 10 things that I found most useful
- Exercise – Physical activity releases endorphins and can boost dopamine levels naturally.
- Meditate – Meditation has been shown to increase dopamine receptor availability in the brain.
- Listen to music – Music can trigger dopamine release and improve mood.
- Spend time outdoors – Exposure to sunlight can increase dopamine production.
- Practice gratitude – Focusing on things you’re grateful for can activate the brain’s reward system.
- Engage in a hobby – Pursuing a hobby or creative activity can provide a sense of accomplishment and satisfaction.
- Socialise – Interacting with others can release dopamine and improve mood.
- Get enough sleep – Sleep deprivation can exacerbate the dopamine dip.
- Eat a balanced diet – Certain foods like fruits, vegetables, and lean proteins can support dopamine production.
- Practice mindfulness – Being present in the moment can help regulate dopamine levels and prevent cravings.
What now?
- Do you frequently experience the dip?
- Pick 3 things from the above and try it for the next six weeks and let us know how you go.