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Compulsive consumption harms our health and our world

We are currently witnessing a global addiction crisis that is escalating at an alarming rate. Sadly, we can trace the leading causes of death to addiction-related issues: high blood pressure, tobacco use, physical inactivity, and obesity. These factors affect individual lives and place a tremendous burden on healthcare systems, economies, and societies as a whole.

Technology has introduced new types of drugs, such as online pornography, gambling, and video games. As a result, our smartphones turned into round-the-clock dopamine dispensers.

Meanwhile, the potency and availability of traditional drugs such as opioids, nicotine, cannabis, and processed food have increased, leading to higher addiction rates. Polypharmacy, or using multiple drugs simultaneously, is also on the rise.

Dopamine is a neurotransmitter, a chemical messenger in the brain involved in motivation and pleasure. It signals an enjoyable experience and motivates us to seek similar experiences.

Harmful substances can artificially boost dopamine release, potentially causing addiction.

The production of drugs often involves the use of large amounts of energy, water, and other natural resources. Moreover, the manufacturing process introduces chemicals and pollutants into the environment, tainting soil and water bodies alike. Regrettably, rapid climate change is another potential consequence of overconsuming Earth's resources.

However, simply reducing drug access can also have unintended consequences, such as the rise of black markets. Therefore, addressing addiction and its root causes, including poverty and lack of access to education is crucial.

Buckle up for an eye-opening examination of our society's relentless pursuit of pleasure. This summary will help you grasp the toll it takes on our mental health and relationships. Uncover the hidden effects of living in a world that's always connected, seeking the next thrill, and searching for the next dopamine hit.

The illusion of pleasure is a roadblock to recovery

Cutting-edge advancements in neuroscience have deepened our understanding of psychological reward, with higher dopamine levels signifying greater addiction risk; for example, dopamine release increases by 55% with chocolate and 100% with sex. However, it's worrisome to recognize that a single dose of amphetamine can trigger a dopamine boost comparable with the intensity of ten orgasms. This extreme surge can disrupt brain communication, leading to dependence on the substance to feel good or even normal.

Moreover, repeated exposure to pleasure causes the initial pleasure response to weaken and the after-response of pain to strengthen. Consequently, you need more substance or activity to experience the same satisfaction, eventually leading to addiction.

The societal stigma attached to addiction can prevent people from seeking help.

It can result in discrimination and isolation, thus exacerbating shame and hopelessness.

However, addiction is not a moral failing or a lack of willpower. It is a chronic disease that alters the brain's chemistry. Therefore, effective treatment requires addressing the underlying biological, psychological, and social factors contributing to the condition.

Brain imaging studies reveal that long-term drug use can impede access to positive emotions while making an individual more prone to pain. Simply put, those suffering from addiction can struggle to find enjoyment in any part of life.

The paradox is that hedonism, the pursuit of pleasure for its own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind. ~ Anna Lembke, MD Anna Lembke,

During World War II, Beecher's study found that most severely injured soldiers reported minimal pain. The thing is, the emotional relief from escaping danger offsets their physical suffering. Our neurological systems have evolved to handle pleasure and pain in a world of scarcity, but humans have transformed the world into one of overwhelming abundance. This shift has made our brains struggle to adapt.

Pursuing pleasure without considering the consequences can lead to disconnection from oneself and the world. It can also contribute to a lack of purpose and meaning in life, as the focus is solely on seeking relief.

Did you know? We can trick our minds into feeling less pain. In a recent study called Boundary Effects of Expectation in Human Pain Perception, researchers informed participants that they would experience a painful stimulus. To an extent, people reported high pain levels even though the stimulus was not painful.

Self-control is a skill you can develop

A multifaceted approach is essential to combat addiction, whether drugs, binge-watching, binge-reading, or endless scrolling. The DOPAMINE framework can help you address your addictive behaviors. The acronym stands for:

• Data: Gather facts about the substance or behavior, such as usage patterns and frequency.
• Objectives: Identify the reasons for using the substance or engaging in the behavior, as they may range from managing emotions to relieving boredom.
• Problems: Recognize the issues that arise from the use of high-dopamine substances or activities, including health, relationship, or moral issues.
• Abstinence: Cease use for a while to reset the brain's reward pathway, restore homeostasis, and regain the ability to enjoy less potent rewards.
• Mindfulness: Practice mindfulness to observe thoughts and emotions without judgment, leading to self-awareness and compassion.
• Insight: Gain insight into addictive behaviors through abstinence and reflection.
• Next Steps: Determine personal goals for the future, whether they involve continued abstinence or moderated use.
• Experiment: Develop strategies to maintain a healthy dopamine balance and adapt through trial and error.

Dopamine-rich items, such as sugary foods, addictive substances, and stimulating activities, make waiting for rewards that require effort increasingly challenging. Fortunately, there is a technique that can help you renew your capacity to experience pleasure: self-binding.

In a world where a dopamine surge is a click, a swipe, or a bite away, patience is the antidote.

Self-binding is the intentional creation of barriers between yourself and addictive substances or behaviors. Since willpower has limitations, scientists have developed different self-binding strategies. The main types are physical, chronological, and categorical.

Physical self-binding involves creating tangible obstacles, such as locking away alcohol or using medications to block the effects of addictive substances.

Chronological self-binding, or time-based self-binding, such as restricting engagement or consumption to specific periods, can help moderate use and avoid compulsive behavior.

Categorical self-binding involves dividing dopamine-rich activities and substances into groups. Some subcategories of these pursuits will be off-limits, while others will be acceptable. This method can be effective when striving for healthier interactions with food, sex, and smartphones.

Mythologizing is another form of self-binding, where people elevate mind-altering drugs to sacred categories for use in religious ceremonies. By regulating these drugs' availability and having select people monitor their distribution, the goal is to allow individuals to consume these substances without misuse.

Combining self-binding strategies with insight and self-awareness can help moderate consumption and reduce addiction.

Your emotions are not your enemies

The modern era has witnessed a significant shift in the approach to medicine. The previous belief that pain was a necessary and healthy part of life has shifted towards a desire to eliminate it. Consequently, we often seek instant relief, even from minor pain and discomfort, by turning to distractions such as feel-good pills, binge-watching, and endless scrolling.

Our relentless effort to avoid pain may contribute to our overall unhappiness.

People in wealthier countries, despite their abundance, report being less happy than they were a decade ago. The World Happiness Report reveals a decrease in happiness in countries like the US. Interestingly, wealthier countries also have higher rates of generalized anxiety disorder than poorer ones. Scientists suggest that this increase in pain might be due to people working too hard to numb it.

There is growing concern that long-term use of psychiatric medications may not be efficient or could even worsen symptoms. Evidence indicates that medicines like antidepressants, anxiolytics, hypnotics, and stimulants may potentially exacerbate certain issues. These medications might also cause people to lose essential aspects of their humanity, such as experiencing a limited emotional range or feeling disconnected from their true selves.

There is a cost to medicating away every type of human suffering, and as we shall see, there is an alternative path that might work better: embracing pain. ~ Anna Lembke, MD Anna Lembke

According to Lembke, while medicating is necessary for some mental conditions, others stem from an addiction to stimulating entertainment and distractions from boredom. When overstimulation goes away, mental health issues often appear.

Boredom is not a negative experience but a catalyst for creativity and personal growth.

In today's fast-paced, technology-driven world, we rarely allow ourselves to be alone with our thoughts. Constantly stimulating our minds with engaging media may inhibit our ability to think deeply, reflect on our lives, and tap into our innate creativity.

We can create space for introspection once we accept boredom with open arms. Instead of treating boredom as an unwelcome guest, we can learn to see it as an invitation to pause, take a step back, and reconnect with our authentic selves.