How long has it been since you felt well, focused, happy, motivated with your brain and body aligned? If it’s been a while, it might be time to focus on replenishing your dopamine stores. Dopamine is the “feel good” hormone which can lift our mood for one to several hours. When we are unable to tap into feeling good, it may be due to fatigue, long hours at work, illness, lack of sleep, side effects of medication, worries about relationships, school, finances, children, family and the everyday stress of life. 

There are lots of ways we can boost our mood and access our body’s natural dopamine – a chemical neurotransmitter governing the ‘reward centre’ in our brain. Dopamine fine-tunes memory, movement, motivation, mood, attention and more. If you want to chase this feeling here are 9 natural ways you can tap into a dopamine hit and reward yourself.

2. Food – Breakfast is critical to maintain brain health and focus. Protein is a better choice than carbohydrates which are quickly used up by the body. Consider an egg, peanut butter on wholegrain toast, baked beans, hommus or cheese on toast. Having boiled eggs in the fridge ready to go can save time. Try crunchy or spicy food over sugary to awaken the senses. Reducing coffee, sugar and alcohol will minimise headaches and the inevitable energy crash that always follows.

3. Work Environment – Struggling with focus?  Noice cancelling headphones or ‘loop’ earplugs can help to filter out excess background noise. Open plan workspaces are not ideal, but headphones or earbuds can help. Make sure you have enough space and light if working from home.

4. Supplements – Magnesium calms the nervous system and supports sleep. GABA optimises brain function and reduces excess stimulation. L-Theanine which is also in green tea, eases stress and improves cognitive function. Speak with your GP if you are taking other medication.

5. Activity – Getting outside every day gives us an essential dose of Vitamin D and regulates melatonin which aids sleep. It will also support mood and health. If motivation is a factor call a friend and use ‘body doubling’ to help with accountability. Working out indoors will increase dopamine and support physical and mental health. Slower activities like walking, swimming, yoga or Pilates will help to wind the brain down.

7. Social Connection – Meeting up one-on-one can be more manageable than large groups. Socialising without overlapping conversations, competing noises and small talk is less distracting. Small groups allow for more meaningful conversations and less anxiety. 

8. Sensory Home – Sometimes we can be more stimulated by stronglighting, noise, smells, textures and taste. Customise your home for you! Whether this is bright and colourful to stimulate the senses or muted colours and plants for a haven to retreat and recalibrate. Include scented candles, incense or room spays, soft furnishings, artwork, lamps and a soothing colour palette. Use storage solutions to remove clutter.

9. Recovery Time – After intense work, social events, deadlines, and planning, if we are not careful, we can burnout. Make sure to schedule regular breaks to avoid overwork, and book holidays. If you are in the caring industry or a caretaker in your own home, make sure you take time for sufficient self-care. Book a massage, reiki or acupuncture, nap, meditate, and consciously make time to down your pace and breathe.

For support with ADHD, Anxiety, Stress, Depression, Relationship or Workplace issues please contact Zest Infusion to book an appointment with Holistic Psychotherapist, Rachel Wilkinson.