I’m a procrastinator by nature especially when I am not super confident in what I’m doing like writing blog posts. But here I am fishing for the words on the topic I’ve chosen and as it comes to my brain and I see the words spilling out on the screen before me, I begin to feel slightly more assured. With each sentence I create from my own knowledge base, I feel the urge to type faster, to think more creatively and spiral towards my goal of a “finished product”. When I reach the finish line and this post is complete, I will feel relieved, maybe a little proud, and most certainly happy. The happiness I am feeling is largely in part due to a chemical known as Dopamine.

The range of emotions I’ve gone through writing these words are created by a rather complicated process of chemicals used to communicate in my brain and nervous system, that are then felt in my body. Ones that if you could see what occurs at a microscopic level, would find yourself thinking that you don’t really know your own body at all.

So what is dopamine? Dopamine is a neurotransmitter or a chemical released by neurons (nerve cells) to help send communication signals to other neurons. It is a messenger so to speak that travels down pathways in your brain and nervous system, as well as other areas of your body to keep you functioning at optimal levels. Have I lost you yet? Dopamine has many functions in our bodies, but let’s focus on the process that is vital for functions of the brain and with dopamine being used specifically in what motivates our behaviors.  

What you need to know is that dopamine plays a vital role in the pleasure/reward and negative reinforcement feedback centers or pathways of our brains. What we have an aversion to or what we gravitate towards in human behavior is largely determine by the role dopamine plays in this communication process. For instance, I’ve never once felt sad while eating tacos or consuming ice coffee and so I will repeat these behaviors often as my dopamine pathways for them are deep and wide! It is our brain that controls and is the command center for the rest of our body and it is dopamine that helps in sending messages to propel or motivate us to actions we take. There are three other “happiness” chemicals as well-known as serotonin, oxytocin and endorphins. While scientists don’t know all there is to know about dopamine or the other chemicals in our bodies, deficits and imbalances are believed to be responsible for the development of many of the mental health conditions you know like anxiety, depression, ADHD and many others.

So how can we help ourselves with sufficient production of the chemicals responsible for feeling good. This is accomplished by engaging in things that release them in our bodies. But not all dopamine releasers are created equal. Many actions humans can take to prompt their bodies to release dopamine and the other “feel good” chemicals can have negative alternating effects on the brain and body and actually over time create a permanent imbalance; leaving us with mental health symptoms and other problems we did not have before or intend on having to cope with. While we can all imagine and come up with what these dangerous or unhealthy dopamine releasers are, I want to give you a list of healthy things you can “chase” for your daily dose of happiness. Below are natural and healthy dopamine releasers:

• Sunlight exposure
• Spend time in nature
• Exercise/movement that you enjoy
• Eating foods such as dark chocolate, almonds, bananas, salmon, beans, chicken, beef, eggs and dairy products, small dose of caffeine, green tea, oregano, avocados (this is not an exhaustive list)
• Meditation and practicing gratitude
• Engaging in an activity that prompts you to create such as music, art, writing etc.
• Listening to upbeat music
• Achieving any goal big or small in your day
• Engaging in anything you enjoy that is healthy. The possibilities are endless!
• Take a power nap
• Avoid junk food and stress when you can (LOL)

Dopamine levels naturally go up when we do healthy things we enjoy and that relax us. So, seek to incorporate some or all of these over time into your daily routine and I promise you, your body and brain will thank you for it. Make sure to set clear and gradual steps for your goals to ensure you reach success. Over time You will begin to crave the new healthy routines you have implemented; versus the quick fixes you might have naturally gravitated towards before like that donut or binge watching that new show all weekend. Whether we choose healthy or unhealthy, dopamine has rewarded us and our brains will continue to encourage the same behaviors over time. However, by choosing healthy dopamine releasers, you are also implementing coping skills for better mental health as you combat the stressors of life.

If you are someone that already struggles with lower dopamine levels, some natural supplements that are believed to help support the body in dopamine production are

• Tyrosine
• L-theanine
• Vitamin D, B5, and B6
• Omega 3- essential fatty acids
• Magnesium

But as always it is very important to consult with your doctor prior to beginning any new supplement regimen as many can have interactions with prescriptions you may already be taking, or impact health issues you are being treated for. In choosing what to incorporate, remember balance and you don’t have to be perfect. You can have the tacos after your exercise.

So, in conclusion I am now releasing more dopamine as I am almost done writing this post. Maybe from reading this, you will feel some hope and motivation to seek your own healthy dopamine releases because you are already producing it right now.

Happy Chasing Friends!