Dopamine fasting

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Proponents of dopamine fasting see a benefit from taking periodic breaks from technologies which are seen as addictive, such as smartphones. Senado Noticias no Twitter Moments (26721094992).jpg
Proponents of dopamine fasting see a benefit from taking periodic breaks from technologies which are seen as addictive, such as smartphones.

Dopamine fasting is the general practice of "fasting" or abstaining from any impulsive and behavioral addictions in order to cope with such addictions and thus attempt to reset to a healthier lifestyle. Some examples of addictive and impulsive behaviors in the present that are targeted by dopamine fasting include but are not limited to: social media use, emotional eating, internet or gaming, gambling or shopping, porn or masturbation. [1] [2] [3]

Contents

This concept is a form of detox that was first developed by California psychologist Dr. Cameron Sepah as a cognitive behavioral therapy (CBT). However, the practice has been referred to as a "maladaptive fad" by psychologist Dr. Cameron Sepah. He explains that the intended goal for individuals fasting is to not completely eliminate such addictive behaviors but to learn how to maintain their impulsive behavior towards a healthy lifestyle. [4]

In contrast, Dr. Cameron Sepah stressed that there have been misinterpretations of what the true value of this type of detox is and how it is supposed to work. [1]

Definitions

While the practice of dopamine fasting is not clearly defined as it varies widely between individuals regarding factors such as what should be abstained and how frequently or long an individual should abstain from the action, in general, it focuses on reducing anything that is unhealthy and addictive. [5] [6] Some proponents limit the process to avoiding online technology; others extend it to abstaining from all work, exercise, physical contact and unnecessary conversation. [7]

According to California psychiatrist Dr. Cameron Sepah, a proponent of the practice, [1] the purpose is not to literally reduce dopamine in the body [8] but rather to reduce impulsive behaviors that are rewarded with it. [9] One account suggests that the practice is about avoiding cues, such as hearing the ring of a smartphone, that can trigger impulsive behaviors, such as remaining on the smartphone after the call to play a game. [10] In one sense, dopamine fasting is a reaction to technology firms that have engineered their services to keep people hooked. It can encourage engagement in less stimulating activities such as reading, crafting, or outdoor sports. [11] [8]

An extreme form of dopamine fasting would be complete sensory deprivation, where all external stimuli are removed to promote a sense of calm and wellbeing. [7]

Impacts

The effects of an overload of one activity can cause our brains natural dopamine to cause unbalancedness and negative effects on our body and mental health. [12]

Proponents of dopamine fasting argue that it is a way to exert greater self-control and self-discipline over one's life, and New York Times technology journalist Nellie Bowles found that dopamine fasting made her subject's everyday life "more exciting and fun". [13]

It has been described as a fad and a craze associated with Silicon Valley. [10] [6] An account in Vice said, "If the idea of abstaining from anything fun in order to increase your mental clarity is appealing, congratulations: You and the notorious biohackers in Silicon Valley are on the same wave." [14]

A clinical psychologist says, The "dopamine detox trend" is becoming a popular way for individuals to "unplug and enjoy the simpler things in life". [15]

Clifford Sussman, MD; and Paul Weigle, MD also explain for addictive gaming it is said that "For such patients, turning off their console after an hour of gaming is akin to individuals with alcohol use disorder trying to stop after 1 drink." [2]

A study was conducted in adults (ages 30–25) and the relationships between digital screen time, video gaming, and impulsive behavior. [16] Some key findings were that the association between more screen time use was linked to high impulsivity particularly in situation of urgency. Another key finding was there is implications for mental health issues in adulthood. [16]

Gambling is also an highly addictive activity that feeds off a dopamine rush and online sports betting has been a huge influence on addictive gamblers to resist. [3]

Scientific basis

Detractors say that the overall concept of dopamine fasting is unscientific since the chemical plays a vital role in everyday life; literally reducing it would not be good for a person, [10] and removing a particular stimulus like social media would not reduce the levels of dopamine in the body, only the stimulation of it. [10] Ciara McCabe, Associate Professor in Neuroscience at the University of Reading, considers the idea that the brain could be "reset" by avoiding dopamine triggers for a short time to be "nonsense". [8]

Cameron Sepah, who has promoted the practice of dopamine fasting, agrees that the name is misleading and says that its purpose is not to literally reduce dopamine in the body [8] but rather to reduce the impulsive behaviors that are rewarded by it. [9]

Besides impulsive behavior control, which is regulated by the prefrontal cortex, [17] it has never been conclusively proven that technology use hardens the brain to dopamine’s effects. Technology use induces a dopamine response on par with any normal, enjoyable experience: roughly a 50% to 100% increase. By contrast, heroin, cocaine and amphetamine — three highly addictive drugs — can cause dopamine spikes ranging as high as 300%, [18] 350%, [19] and 1,365% [20] respectively. In addition, dopamine receptors themselves — the cells in the brain activated in different ways by dopamine’s release — respond differently to technology use than they do to substance abuse, with no evidence that they become less sensitive to dopamine with repeated exposure, in the way they do with substance abuse. In the final analysis, it is wrong to assume that avoiding "dopamine spikes" may upregulate dopamine receptors, causing an "increase in motivation or pleasure". [21] Conversely, freeing oneself from bad habits may free up time for healthier habits, like physical activity, leading to actual increases in gray matter volume on multiple brain parts related to the reward system.

Signs of Detox

See also

Related Research Articles

<span class="mw-page-title-main">Dopamine</span> Organic chemical that functions both as a hormone and a neurotransmitter

Dopamine is a neuromodulatory molecule that plays several important roles in cells. It is an organic chemical of the catecholamine and phenethylamine families. Dopamine constitutes about 80% of the catecholamine content in the brain. It is an amine synthesized by removing a carboxyl group from a molecule of its precursor chemical, L-DOPA, which is synthesized in the brain and kidneys. Dopamine is also synthesized in plants and most animals. In the brain, dopamine functions as a neurotransmitter—a chemical released by neurons to send signals to other nerve cells. Neurotransmitters are synthesized in specific regions of the brain but affect many regions systemically. The brain includes several distinct dopamine pathways, one of which plays a major role in the motivational component of reward-motivated behavior. The anticipation of most types of rewards increases the level of dopamine in the brain, and many addictive drugs increase dopamine release or block its reuptake into neurons following release. Other brain dopamine pathways are involved in motor control and in controlling the release of various hormones. These pathways and cell groups form a dopamine system which is neuromodulatory.

<span class="mw-page-title-main">Nucleus accumbens</span> Region of the basal forebrain

The nucleus accumbens is a region in the basal forebrain rostral to the preoptic area of the hypothalamus. The nucleus accumbens and the olfactory tubercle collectively form the ventral striatum. The ventral striatum and dorsal striatum collectively form the striatum, which is the main component of the basal ganglia. The dopaminergic neurons of the mesolimbic pathway project onto the GABAergic medium spiny neurons of the nucleus accumbens and olfactory tubercle. Each cerebral hemisphere has its own nucleus accumbens, which can be divided into two structures: the nucleus accumbens core and the nucleus accumbens shell. These substructures have different morphology and functions.

Motivational salience is a cognitive process and a form of attention that motivates or propels an individual's behavior towards or away from a particular object, perceived event or outcome. Motivational salience regulates the intensity of behaviors that facilitate the attainment of a particular goal, the amount of time and energy that an individual is willing to expend to attain a particular goal, and the amount of risk that an individual is willing to accept while working to attain a particular goal.

Neuropharmacology is the study of how drugs affect function in the nervous system, and the neural mechanisms through which they influence behavior. There are two main branches of neuropharmacology: behavioral and molecular. Behavioral neuropharmacology focuses on the study of how drugs affect human behavior (neuropsychopharmacology), including the study of how drug dependence and addiction affect the human brain. Molecular neuropharmacology involves the study of neurons and their neurochemical interactions, with the overall goal of developing drugs that have beneficial effects on neurological function. Both of these fields are closely connected, since both are concerned with the interactions of neurotransmitters, neuropeptides, neurohormones, neuromodulators, enzymes, second messengers, co-transporters, ion channels, and receptor proteins in the central and peripheral nervous systems. Studying these interactions, researchers are developing drugs to treat many different neurological disorders, including pain, neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease, psychological disorders, addiction, and many others.

Substance dependence, also known as drug dependence, is a biopsychological situation whereby an individual's functionality is dependent on the necessitated re-consumption of a psychoactive substance because of an adaptive state that has developed within the individual from psychoactive substance consumption that results in the experience of withdrawal and that necessitates the re-consumption of the drug. A drug addiction, a distinct concept from substance dependence, is defined as compulsive, out-of-control drug use, despite negative consequences. An addictive drug is a drug which is both rewarding and reinforcing. ΔFosB, a gene transcription factor, is now known to be a critical component and common factor in the development of virtually all forms of behavioral and drug addictions, but not dependence.

Sexual addiction is a state characterized by compulsive participation or engagement in sexual activity, particularly sexual intercourse, despite negative consequences. The concept is contentious; as of 2023, sexual addiction is not a clinical diagnosis in either the DSM or ICD medical classifications of diseases and medical disorders, which instead categorize such behaviors under labels such as compulsive sexual behavior.

<span class="mw-page-title-main">Caffeine dependence</span> Medical condition

Caffeine dependence is a condition characterized by a set of criteria, including tolerance, withdrawal symptoms, persistent desire or unsuccessful efforts to control use, and continued use despite knowledge of adverse consequences attributed to caffeine. It can appear in physical dependence or psychological dependence, or both. Caffeine is one of the most common additives in many consumer products, including pills and beverages such as caffeinated alcoholic beverages, energy drinks, pain reliever medications, and colas. Caffeine is found naturally in various plants such as coffee and tea. Studies have found that 89 percent of adults in the U.S. consume on average 200 mg of caffeine daily. One area of concern that has been presented is the relationship between pregnancy and caffeine consumption. Repeated caffeine doses of 100 mg appeared to result in smaller size at birth in newborns. When looking at birth weight however, caffeine consumption did not appear to make an impact.

An addictive behavior is a behavior, or a stimulus related to a behavior, that is both rewarding and reinforcing, and is associated with the development of an addiction. There are two main forms of addiction: substance use disorders and behavioral addiction. The parallels and distinctions between behavioral addictions and other compulsive behavior disorders like bulimia nervosa and obsessive-compulsive disorder (OCD) are still being researched by behavioral scientists.

<span class="mw-page-title-main">Reward system</span> Group of neural structures responsible for motivation and desire

The reward system is a group of neural structures responsible for incentive salience, associative learning, and positively-valenced emotions, particularly ones involving pleasure as a core component. Reward is the attractive and motivational property of a stimulus that induces appetitive behavior, also known as approach behavior, and consummatory behavior. A rewarding stimulus has been described as "any stimulus, object, event, activity, or situation that has the potential to make us approach and consume it is by definition a reward". In operant conditioning, rewarding stimuli function as positive reinforcers; however, the converse statement also holds true: positive reinforcers are rewarding.The reward system motivates animals to approach stimuli or engage in behaviour that increases fitness. Survival for most animal species depends upon maximizing contact with beneficial stimuli and minimizing contact with harmful stimuli. Reward cognition serves to increase the likelihood of survival and reproduction by causing associative learning, eliciting approach and consummatory behavior, and triggering positively-valenced emotions. Thus, reward is a mechanism that evolved to help increase the adaptive fitness of animals. In drug addiction, certain substances over-activate the reward circuit, leading to compulsive substance-seeking behavior resulting from synaptic plasticity in the circuit.

<span class="mw-page-title-main">Nicotine withdrawal</span> Process of withdrawing from nicotine addiction

Nicotine withdrawal is a group of symptoms that occur in the first few weeks after stopping or decreasing use of nicotine. Symptoms include intense cravings for nicotine, anger or irritability, anxiety, depression, impatience, trouble sleeping, restlessness, hunger, weight gain, and difficulty concentrating. Withdrawal symptoms make it harder to quit nicotine products, and most methods for quitting smoking involve reducing nicotine withdrawal. Quit smoking programs can make it easier to quit. Nicotine withdrawal is recognized in both the American Psychiatric Association Diagnostic and Statistical Manual (DSM) and the WHO International Classification of Diseases (ICD).

Kenneth Blum is an American scientist who has studied neuropsychopharmacology and genetics. Until 1995 he was a professor of pharmacology at the University of Texas Health Science Center at San Antonio.

<span class="mw-page-title-main">Internet addiction disorder</span> Excessive internet usage that causes psychological disorders

Internet addiction disorder (IAD), also known as problematic internet use, or pathological internet use, is a problematic compulsive use of the internet, particularly on social media, that impairs an individual's function over a prolonged period of time. Young people are at particular risk of developing internet addiction disorder, with case studies highlighting students whose academic performance declines as they spend more time online. Some experience health consequences from loss of sleep as they stay up to continue scrolling, chatting, and gaming.

Behavioral addiction, process addiction, or non-substance-related disorder is a form of addiction that involves a compulsion to engage in a rewarding non-substance-related behavior – sometimes called a natural reward – despite any negative consequences to the person's physical, mental, social or financial well-being. In the brain's reward system, a gene transcription factor known as ΔFosB has been identified as a necessary common factor involved in both behavioral and drug addictions, which are associated with the same set of neural adaptations.

An addictive personality refers to a hypothesized set of personality traits that make an individual predisposed to developing addictions. This hypothesis states that there may be common personality traits observable in people suffering from addiction; however, the lack of a universally agreed upon definition has marked the research surrounding addictive personality. Addiction is a fairly broad term; it is most often associated with substance use disorders, but it can also be extended to cover a number of other compulsive behaviors, including sex, internet, television, gambling, food, and shopping. Within these categories of addiction a common diagnostic scale involves tolerance, withdrawal, and cravings. This is a fairly contentious topic, with many experts suggesting the term be retired due to a lack of cumulative evidence supporting the existence of addictive personality. It has been claimed that characteristics of personality attributed to addictive personality do not predict addiction, but rather can be the result of addiction. However, different personality traits have been linked to various types of addictive behaviors, suggesting that individual addictions may be associated with different personality profiles. The strongest consensus is that genetic factors play the largest role in determining a predisposition for addictive behaviors. Even then, however, genes play different roles in different types of addictions. Forty to seventy percent of the population variance in the expression of addictions can be explained by genetic factors.

<span class="mw-page-title-main">Addiction</span> Disorder resulting in compulsive behaviors

Addiction is a neuropsychological disorder characterized by a persistent and intense urge to use a drug or engage in a behavior that produces natural reward, despite substantial harm and other negative consequences. Repetitive drug use often alters brain function in ways that perpetuate craving and weakens self-control. This phenomenon – drugs reshaping brain function – has led to an understanding of addiction as a brain disorder with a complex variety of psychosocial as well as neurobiological factors that are implicated in the development of addiction.

Addiction is a state characterized by compulsive engagement in rewarding stimuli, despite adverse consequences. The process of developing an addiction occurs through instrumental learning, which is otherwise known as operant conditioning.

About 1 in 7 Americans reportedly suffered from active addiction to a particular substance. Addiction can cause physical, emotional and psychological harm to those affected by it. The American Society of Addiction Medicine defines addiction as "a treatable, chronic medical disease involving complex interactions among brain circuits, genetics, the environment, and an individual's life experiences. People with addiction use substances or engage in behaviors that become compulsive and often continue despite harmful consequences."

<span class="mw-page-title-main">Problematic smartphone use</span> Psychological dependence on smartphones

Problematic smartphone use is psychological or behavioral dependence on cell phones. It is closely related to other forms of digital media overuse such as social media addiction or internet addiction disorder.

<span class="mw-page-title-main">Digital detox</span> Process of not using digital devices

A digital detox is a deliberate break from digital devices to mitigate screen overuse and promote offline activities. Emerging in response to increasing technology use, the practice addresses concerns about screen addiction’s impact on health and mental well-being. Detox approaches range from setting limits on device usage to complete abstinence, sometimes supported by dedicated retreats or travel packages. Though digital detoxes have shown positive effects on focus, relationships, and overall well-being, they may also raise social pressures and fear of missing out (FOMO).

<span class="mw-page-title-main">Compulsion loop</span> Habitual chain of human activities

A compulsion loop, reward loop or core loop is a habitual chain of activities that a user may feel compelled to repeat. Typically, this loop is designed to create a neurochemical reward in the user such as the release of dopamine.

References

  1. 1 2 3 Fei, Yi Yang; Johnson, Peter Anto; Omran, Noor A.L.; Mardon, Austin; Johnson, John Christy (January 2022). "Maladaptive or misunderstood? Dopamine fasting as a potential intervention for behavioral addiction". Lifestyle Medicine. 3 (1). doi:10.1002/lim2.54.
  2. 1 2 Sussman, Clifford; Weigle, Paul (2024). "Dopamine Detoxification for Problematic Gaming". Psychiatric Times. 41 (2): 22–23.
  3. 1 2 Milton, Anthony (2024). "The Big Bet". Maclean's. 137 (10): 30–38. Gale   A813504951.
  4. ↑ Stillman, Jessica (26 June 2024). "'Dopamine Detoxes' Are Trendy, but This Harvard Doctor Says Most Do More Harm Than Good". Inc.com.
  5. ↑ Grohol, John (2019-11-13). "Dopamine Fasting Probably Doesn't Work, Try This Instead". www.psychcentral.com. Retrieved 2020-01-28.
  6. 1 2 Kim Krieger (January 20, 2020). "Q&A: John Salamone On The 'Dopamine Fasting' Trend". University of Connecticut. Retrieved January 24, 2020. ... people deprive themselves of pleasurable activities for a day or a week at a time. Supposedly, it helps reduce anxiety and quit bad habits. But the practice is nebulously defined ....
  7. 1 2 Bowles, Nellie (7 November 2019). "How to Feel Nothing Now, in Order to Feel More Later". The New York Times.
  8. 1 2 3 4 Maria Coole (January 10, 2020). "Dopamine fasting is apparently now a thing – so we looked into it". Marie Claire magazine. Retrieved January 24, 2020. ...The idea of dopamine fasting originated in – where else – Silicon Valley. Yes, the place that has spent years carefully engineering and designing their products and apps to exploit the dopamine system and get us hooked ... Experts are widely skeptical too. ... dopamine plays an important role in lots of everyday functions and it's not a good idea to try and reduce it ... that we can somehow 'reset' our brains by avoiding dopamine triggers for a short while is 'nonsense'.
  9. 1 2 Julie Fraga (2019-12-30). "Dopamine fasting: Would a hiatus from pleasure make us better at life?". Mic magazine. Retrieved 2020-01-24. ... "dopamine fasting" works something like this: Avoid exciting stimulation, and by doing so, become a better version of yourself....the idea that forgoing pleasurable activities can help curb bad habits, bolster happiness, and enhance self-reflection....
  10. 1 2 3 4 Ciara McCabe (3 January 2020). "The next big thing: Dopamine fasting: COMMENTARY -- An expert reviews the latest craze in Silicon Valley". Street Roots magazine. Retrieved January 24, 2020. ...the key ... is to reduce our exposure to the triggers associated with the rewards that initiate the wanting for the rewards in the first place. After all, it is these cues that initiate the craving and the desires....
  11. ↑ Mosunic, Chris. "What is dopamine fasting? Potential benefits and how to do it". Calm Blog.
  12. ↑ Moss, Nick; Iddon, Barbara (2024). "The things we think and do not say". Blueprints for the Soul. pp. 85–92. doi:10.4324/9781003564096-7. ISBN   978-1-003-56409-6.
  13. ↑ A. Trevor Sutton of The Conversation (2020-01-24). "Is dopamine fasting the path to enlightenment, or just another celebrity thing?". Philadelphia Inquirer. Retrieved 2020-01-24. ...Silicon Valley's newest fad is dopamine fasting, or temporarily abstaining from "addictive" activities such as social media, music, internet gaming – even food. ...Dubbed "dopamine fasting" by San Francisco psychologist Cameron Sepah, the trend is getting increasing international attention as a potential "cure" for technology addiction....
  14. ↑ Way, Katie (17 October 2019). "'Dopamine Fasting' Is the Newest 'Sounds Fake, but OK' Wellness Trend". www.vice.com. Retrieved 2020-01-28.
  15. ↑ "Do You Need A Dopamine Detox?". Psychologies. July 2024. p. 32. Gale   A800163937.
  16. 1 2 Zheng, Anqing; Pahlen, Shandell; Vo, Tina T.; Lawrence, Fady; Dungore, Faredun; Lor, Emery; Bowman, Nicholas D.; Corley, Robin P.; Friedman, Naomi P.; Wadsworth, Sally J.; Reynolds, Chandra A. (December 2024). "A genetically informed study of digital screen time, video game play, and impulsivity in established adulthood". Computers in Human Behavior. 161: 108401. doi:10.1016/j.chb.2024.108401.
  17. ↑ Nestler, Eric J.; Hyman, Steven E.; Malenka, Robert C. (2008). Molecular Neuropharmacology: A Foundation for Clinical Neuroscience, Second Edition. McGraw Hill Professional. ISBN   978-0-07-164119-7. OCLC   273018757.[ page needed ]
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  19. ↑ Mateo, Yolanda; Lack, Christopher M.; Morgan, Drake; Roberts, David CS; Jones, Sarah R. (9 February 2005). "Reduced Dopamine Terminal Function and Insensitivity to Cocaine Following Cocaine Binge Self-Administration and Deprivation". Neuropsychopharmacology. 30 (8): 1455–1463. doi:10.1038/sj.npp.1300687. PMID   15702135.
  20. ↑ Breier, A.; Su, T.-P.; Saunders, R.; Carson, R.E.; Kolachana, B.S.; Bartolomeis, A. de; Weinberger, D.R.; Weisenfeld, N.; Malhotra, A.K.; Eckelman, W.C.; Pickar, D. (18 March 1997). "Schizophrenia is associated with elevated amphetamine-induced synaptic dopamine concentrations: Evidence from a novel positron emission tomography method". PNAS. 94 (6): 2569–2574. Bibcode:1997PNAS...94.2569B. doi: 10.1073/pnas.94.6.2569 . PMC   20129 . PMID   9122236.
  21. ↑ Ferguson, Christopher J. (22 May 2018). "Debunking the 6 biggest myths about 'technology addiction'". The Conversation. Retrieved 2022-01-10.
  22. 1 2 3 4 Lowe, Ashley (24 September 2024). "Do we all need a dopamine detox?". Body + Soul. Gale   A809722133.
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