We often hear people talking about dopamine, but what is it really and what function does it have in our everyday lives? Dopamine is both a neurotransmitter and a hormone. Any time you do something that feels good, your brain releases a rush of dopamine, creating a sense of pleasure or satisfaction. Naturally, this also leads to reinforcement or motivation, causing us to seek more of that good feeling by repeating the behaviour which made you feel good in the first place. This may look like reaching for another biscuit, continuing to scroll through your phone, drinking more alcohol, binge-watching your favourite series, and so on.

So, while dopamine plays an important role in motivation, mood, energy levels, and other feelings, it also plays a central role in addiction due to the intense feeling of reward people experience when they engage in certain behaviours. The more dopamine released, and the faster dopamine is released, the more addictive a behaviour is. To give you a better idea, chocolate increases dopamine in the brain by 55%, sex by 100%, nicotine by 150%, cocaine by 225% and street drugs such as "speed" by 1000%.

The pleasure-pain balance

Neuroscientists have discovered that pleasure and pain, in the brain, work like a balance. When we experience pleasure, dopamine is released in our reward pathway and the balance tips to the pleasure side. However, every time the balance tips towards pleasure, self-regulating mechanisms within the brain kick in to bring it level once again. Once the balance is level, it continues tipping in equal amount to the side of pain. With repeated exposure to the same or similar pleasure stimulus, the initial deviation to the side of pleasure becomes shorter and weaker and the after-response to the side of pain gets stronger and longer. Therefore, we need more of the substance to feel pleasure, or we experience less pleasure at the same dose, also called "tolerance". Drug-users, for instance, often explain that their usual dose doesn't give them pleasure anymore, but if they stop taking, they feel miserable and experience withdrawal symptoms. This is because constant pleasure-seeking sets our pleasure-pain balance to the side of pain, and we crave our usual "drug" just to feel normal again (a level balance). As a result, over time it becomes very difficult to enjoy simple pleasures such as going for a swim, meeting friends for a meal, and so on.

In order to retore a healthy balance, or homeostasis, an individual would need to abstain from whatever harmful substance they are using, at least for a certain period of time. While some people may see a change in their ability to start enjoying life's simple pleasures again after only four weeks of abstinence, others take a lot longer. Of course, a number of different factors contribute to recovery time, including age, lifestyle factors, level of support, general overall health and so on.

Unhealthy and addictive behaviours aren't limited to drugs or other substances, however. Technology now offers a powerful form of digital escape that can become highly addictive. Online pornography, gambling, video games, and social media are common examples, each capable of drawing us into compulsive overuse, and distancing us from our internal world. Our phones, in particular, have become a 24/7 source of dopamine, often used to escape pain, distract us from uncomfortable emotions and keep us constantly wired.

At this point, you may be wondering, what can I do to manage my own behaviours, particularly those which I'm aware are harmful? The scope of this article is too limited to provide detailed guidance and support, particularly for those experiencing severe addiction. However, this is an opportunity to take an honest look at our behaviours and how they may be impacting our physical and mental health. Here are some pointers on what you can do to manage any of your behaviours which you suspect are unhealthy.

• Take an honest look at why you engage in certain behaviours You may ask yourself, "when do I engage in these behaviours? What do I get from them? For example, fun, distraction, to ease boredom, feel less lonely?"
• Reflect on the impact these behaviours are having on your life Are they affecting my performance at school/work? For instance, if you're staying up until 2am scrolling on your phone, you may be too tired to work effectively the next day, impacting performance. How is such behaviour effecting my relationships? Is excessive online pornography-use impacting your ability to feel satisfied with your partner?
• Practice sitting with your emotions rather than escaping from them. Even if you start with 10-15 minutes a day, practice sitting in silence or doing things without listening to a podcast, having music blaring in the background, or watching something on your phone or other device. It may be uncomfortable at first but will get easier with practice. Over time, you'll notice you can better tolerate any emotions which arise.
• Explore ways to create limits You may create boundaries around when you engage in certain behaviours. For instance, you may only drink alcohol socially and not alone at home. You may also download an app which limits phone use daily.
• Seek professional support Since unhealthy behaviours are often linked to unresolved issues, mental health challenges, past trauma and other factors, seeking the support of a therapist can be an important part of this process.

Psychotherapist Danjela Falzon works with clients on issues related to anxiety, depression, burnout, stress, relationships, sexuality, personality disorders, self-esteem and self-growth. She forms part of the team at paths Clinic.

For more information visit www.paths.care