Why Understanding Dopamine Matters

Sammi Leese • January 14, 2025

From the constant notifications on our phones to the temptation of sugary treats, playing immersive video games or watching binge-worthy entertainment, our brains are bombarded with opportunities to seek instant gratification.

But beneath these fleeting moments of happiness lies a complex system in our brain — THE DOPAMINE BALANCE — that governs our feelings of motivation and well being. Dopamine not only drives our pursuit of rewards but also plays a critical role in emotional regulation and long term satisfaction.

Solution Focused Hypnotherapy works by helping break free from unhelpful habits, reframe thinking, and cultivate positive behaviours — all of which are influenced by dopamine levels. By resetting the brain’s reward system and fostering balance, Hypnotherapy can restore motivation, enhance emotional resilience, and empower clients to achieve their goals with renewed clarity and focus.

The Dopamine Pleasure-Pain Seesaw

Imagine your brain has a seesaw labelled “PLEASURE” and “PAIN”.

Every time you indulge in something pleasurable, like checking your phone, eating comfort food, or playing a video game, the pleasure side goes up.

But here’s the catch:

Your brain always wants to keep things balanced and maintain HOMEOSTASIS (your body’s way of keeping everything balanced and stable, like a thermostat maintaining the perfect room temperature).

To do that, it employs “GREMLINS” (the brain’s response to increased dopamine) to sit on the pain side of the seesaw, tipping it back down.

BUT … when the GREMLINS jump on the seesaw after a Dopamine hit, instead of returning it to balance, they tip it to an equal and opposite extreme.

This leaves us with the sensation we know as the “COME DOWN” or the “CRAVING”.

After they have hung around below baseline for a while making you feel low and craving more pleasure to counteract their weight the balance WILL return to baseline.

The more you chase quick dopamine hits, the more GREMLINS pile on, leaving you stuck in a cycle of highs and lows.

It’s why too much of a good thing, like constant stimulation or indulgence, can lead to burnout, lack of motivation, or even depression.

So, how do you get these gremlins to move along?

There are two powerful strategies: PURSUE PAIN or ABSTAIN.

Pursue Pain:

It might sound strange, but small doses of discomfort can actually boost your dopamine in a healthy, long-lasting way. Try stepping into a cold shower or taking part in some exercise. These activities give your brain a steady rise in dopamine without the crash, as they coax the GREMLINS to jump back to the pleasure side of the seesaw.

Abstain:

Alternatively, take a break from high-dopamine activities altogether. This means temporarily avoiding things like sugary snacks, social media, binge-watching TV or playing video games. This "dopamine fast" lets your brain reset, giving those gremlins time to wander off so you can find joy in simpler things again.

How Long Does It Take to Regulate Dopamine Levels?

The time it takes to regulate your dopamine levels and reduce cravings for unhealthy sources depends on several factors, including the intensity of the cravings and how consistently you engage in healthier habits.

Generally, here’s a guideline:

Initial Adjustment Period (1-2 weeks):
During the first week or two, you may experience strong cravings for unhealthy sources like sugary snacks or social media.

This period can feel challenging as your brain recalibrates, and the gremlins start to leave the pain side of the seesaw.

Building Healthy Dopamine Pathways (3-4 weeks):
By consistently engaging in healthier habits (exercise, mindfulness, etc.), your brain begins to form new pathways for sustainable dopamine release.

You’ll start feeling more motivated and enjoying simple pleasures more naturally.

Full Regulation (30-90 days):
For more entrenched cravings, like those linked to addictive behaviours, it may take 30-90 days of abstaining from the unhealthy source and reinforcing positive habits to fully reset your brain’s dopamine balance.

Good Ways to Get Dopamine

Regular exercise (e.g., running, yoga, or strength training)
Spending time in nature
Spending time with a pet
Deep, meaningful conversations with loved ones
Learning new skills or hobbies
Listening to music that uplifts you
Practicing gratitude or mindfulness
Eating a balanced diet with healthy foods like fruits, vegetables, and nuts
Completing small, achievable tasks to build momentum

Things to Avoid

Overeating junk or sugary foods
Excessive social media scrolling
Binge-watching TV or gaming for long hours
Using substances like drugs or alcohol for quick highs
Overloading on caffeine or energy drinks
Relying on instant gratification rather than long-term goals
Finding balance is key. By mixing moments of discomfort with periods of mindful abstinence, you can stop chasing instant gratification and start enjoying a steady, sustainable sense of well-being.
Remember, your brain’s seesaw thrives on balance, not extremes.
I hope you have found this useful.
If you would like to find out more about Solution Focused Hypnotherapy