“Will I be happier if I look at SNS less?”… Dopamine detox, ineffective?

The trend that is popular these days is ‘Dopamine detoxes’. If you just turn on YouTube or Instagram, countless reels and shorts appear, and before you know it, 30 minutes have passed. Because of this, posts about the need for dopamine detoxes continue on SNS.

However, experts say that dopamine detox is not effective. Dr. Susan Albers, a psychologist at the Cleveland Clinic in the United States, pointed out that in order to follow the trend healthily, you must first properly understand dopamine detox.

Dopamine Detox…The Concept of Reducing Instant Gratification

In 2019, psychologist Cameron Sepa first used the term ‘dopamine fasting’. The goal he proposed was to reduce problematic behaviors such as emotional eating, excessive internet use, and social media addiction. These behaviors cause a momentary surge of dopamine, and the interpretation is that if we reduce immediate gratification, we will become less dependent on these stimuli. As a result, we will not need greater stimuli to feel happy. At first glance, this seems reasonable.

Sepa added that, as the theory goes, intermittent fasting has become popular in Silicon Valley, and he has created ‘dopamine fasting 2.0’ as an online detox.

However, ‘dopamine fasting’ was already one of the psychological conditioning techniques used in psychology, although it was not named. One example is cognitive behavioral therapy (CBT). This treatment is a method of changing habits or behaviors, usually using mindfulness techniques with the help of a therapist. It is a method of learning to get used to uncomfortable emotions and situations, and not escaping into actions that give pleasure to avoid difficult emotions or thoughts.

Dopamine Detox: Does It Work?

Bottom line is that a true dopamine detox is impossible because we can’t live without dopamine. Dopamine is a neurotransmitter and hormone that is naturally produced in the brain. It’s not a toxic substance, and the brain uses dopamine to transmit signals that help the body function normally.

Dr. Albers emphasized that the dopamine detox is a flawed concept from the beginning, as dopamine is an important element that we need to move, sleep, and feel pleasure, and is not something to be eliminated. In fact, too little dopamine can cause various health problems. Low dopamine levels are one of the characteristics of chronic constipation, memory loss, Parkinson’s disease, depression, restless leg syndrome, and ADHD.

There’s no need to look down on dopamine

Dopamine is not the only neurotransmitter that makes us feel happy. Endorphins, serotonin, oxytocin, and norepinephrine are also hormones that are responsible for happiness. Therefore, even if it were possible to eliminate dopamine, it would not have the desired effect. Dopamine is only one element, and there are many elements that cause addiction or compulsive behavior, so it is not appropriate to focus on a specific substance, Dr. Albers explained.

Another problem with dopamine detoxes is that they overlook the fact that healthy activities also release dopamine. “Neurotransmitters like dopamine are survival mechanisms,” Dr. Albers explains. “Without dopamine, we wouldn’t be motivated to eat, exercise, or socialize.” While it’s true that compulsive behaviors release hormones like dopamine, this reward system is what allows us to continue doing risky behaviors as well as healthy ones.

What to do instead of a dopamine detox?

Dr. Albers recommends cognitive behavioral therapy (CBT) and suggests five steps to change behavior.

First, decide what you want to change. Choose a specific activity that has a negative impact on your daily life, such as online gaming. Whatever it is, decide to stop it now.

The second is to ‘make an experiment plan’. Decide when you will stop the activity you have chosen. Choose a time that suits you, from a few hours to a few days or even a few weeks. Next, find a ‘substitute activity’. If you are going to stop an activity that gives you joy, you need to do something else that gives you joy instead. For example, instead of using social media, go for a walk, or instead of shopping, go to the library.

Next is ‘recording’. It is important to record the emotions and changes you feel during this process. Record what triggers the impulse and what effect stress has.

Finally, ‘decide the next step’. After the experiment is over, you can evaluate the results and decide the next step. If you find it difficult to solve it on your own, you may need the help of an expert.