We all have indulged in the midnight mindless scrolling on Instagram, the donut craving that keeps the stomach rumbling, or the euphoric high of alcohol that makes us feel invincible. All these experiences share a common factor: dopamine, a powerful brain chemical that plays a major role in motivation, reward, and pleasure. Many people are stuck to electronic gadgets or addicted to scrolling on social media endlessly. This overstimulation leads to decreased attention spans, increased anxiety, and a sense of disconnection. Hence, a growing number of people are turning to dopamine detox as an antidote to the addictive nature of this digital age.
Dr. Anshu Kulkarni, a consultant psychiatrist and psychotherapist from Mumbai explains that Dopamine is a neurotransmitter that urges our brain to perform activities that are pleasurable repeatedly. She explains that when we play video games or indulge in any activity that makes us feel pleasant, our brain releases dopamine. This experience is registered as being pleasurable in the brain’s motherboard and creates a reward pathway. The brain then wants to repeat the activity to attain that “high” again and again. However, in the age of social media, our brain’s dopamine has been hijacked and misused. “Earlier completing mundane tasks used to be equally enthralling, like reading, exercising, socializing, or checking off your to-do list. But with social media, attaining a dopamine hit becomes easy and quick, as you are constantly shown content that you are interested in, resulting in reduced patience and increased distraction,” explains Dr. Karthik Rao, a consultant psychiatrist.
Scroll up, mood down
How does social media impact our dopamine? Dr. A. Kulkarni explains “When you engage with a topic by liking, commenting, or sharing it, you leave behind a digital footprint. Based on this data, the algorithm shows you more content related to that subject, which spikes the dopamine levels in the brain.” According to her, passive scrolling on apps like Instagram or YouTube is like being handheld to attain easy and instantaneous pleasure. Hence there are increased cases of adult ADD (Attention Deficit Disorder) and enhanced cycles of mood disorders.
Sometimes staying chronically online masks deeper psychological issues. Dr Rao says, “Social media’s impact extends beyond dopamine. It also influences serotonin levels, a neurotransmitter crucial for mood regulation. Consequently, individuals who primarily consume content rather than actively participate may experience lower serotonin levels, making them prone to depression as they compare their lives to the idealized portrayals of others.”
Detox Debunked
Cameroon Sepah, a California-based psychiatrist, introduced the method of ‘Dopamine fasting’, a cognitive behavioural therapy approach designed to help people become aware of and reduce addictive or impulsive behaviours. “Dopamine detox (or fasting) monitors six compulsive behaviour: excessive internet use or gaming, emotional eating, gambling or shopping, porn or masturbation, thrill or novelty-seeking behaviours, and recreational drug use,” states Dr. Chinmay Kulkarni, a psychiatrist from Mumbai.
However, the term “Dopamine Detox” has come under the scrutiny of researchers and medical professionals for its misleading terminology. “The term ‘detox’ refers to eliminating toxins from the body. Therefore, the concept of a ‘dopamine detox’ is faulty because dopamine is not a toxin the body flushes out. It’s a naturally occurring chemical that is required for bodily function,” says Dr Rao. According to Dr. C. Kulkarni, the appropriate word would be stimulation detox. “Since a person cannot be devoid of Dopamine (as its absence leads to Parkison’s disease), this practice is more about abstaining from triggers of addictive behaviour to minimize distractions,” he says.
Tired & Tested
People have begun to realize the toll that social media takes on their mental health. Akshara Mathure, a BSc. (Physics) graduate came across the practice of Dopamine Detox on YouTube. She first started with a 12-hour detox, where she restricted herself to the laptop screen only to attend online classes. It was tough but the detox pushed her to engage in activities like reading or speaking to her close ones. Rashi Tiwari, an associate analyst at a healthcare analytics company, Bengaluru says that the saturation from endlessly consuming content was suffocating. “It disrupted sleep and the digital eye strain affected my work productivity.” Tiwari made it a point to keep her weekends screen-free so that she could focus more on outdoor activities. Many individuals have shared the post-detox benefits like increased focus, a calmer headspace, and mindful content consumption.
Mental Rewiring
While a detox gives you a good head start to create better digital habits, it’s a short-term fix for a long-term issue. “The goal should be to attain sustained dopamine release instead of quick spikes” says Dr. A. Kulkarni. She advises replacing online habits with healthier alternatives like reading, socializing, and exercise for sustaining dopamine. Dr. C. Kulkarni notes that while excessive scrolling isn't a disorder, individuals struggling to quit may benefit from consulting a mental health professional to explore underlying issues like depression, anxiety, or attention disorders.
Dr Rao suggests that rather than a single digital detox, multiple periods of focused, distraction-free time may also aid in discovering one's purpose. While the allure of constant digital stimulation is undeniable, the pursuit of balance is essential for overall well-being. A dopamine detox, though not a scientific panacea, can catalyze mindful digital consumption.
Since a person cannot be devoid of Dopamine, this practice is more about abstaining from triggers of addictive behaviour." — Dr. Chinmay Kulkarni, Psychiatrist
