21/07/2025
Too Much of a Good Thing? My In-Flight Epiphany About Dopamine Overload
So, there I was — 36,000 feet in the air, somewhere between London and Australia, knees squished, headphones on, attempting to make the best of a long-haul flight… and bam… I stumble upon this eye-opening documentary on dopamine.
Yes, dopamine — that sneaky little brain chemical that makes us feel good, gives us motivation, and sometimes leads us down the rabbit hole of “just one more scroll,” “just one more episode,” or “just one more snack.” Sound familiar?
Plenty is the Problem
The documentary dropped a truth bomb that really stuck with me: the problem isn’t that we don’t have enough pleasure… it’s that we have too much.
Too much stimulation.
Too much instant gratification.
Too much of everything, all the time.
And I found myself nodding away (while trying not to awkwardly head-bob next to a sleeping stranger), thinking… “Yep, guilty as charged.”
When I got home, I picked up Dopamine Nation by Dr. Anna Lembke (highly recommend, by the way) — and wow, it hit home even more. One of the most fascinating things I learned is that pain and pleasure live side by side in the brain — like a seesaw. Every time we tip too far into pleasure (hello binge-watching, doom-scrolling, smoking, gaming or online retail therapy), the brain has to push back to restore balance, and unfortunately, that can leave us feeling flat, anxious, or low.
It’s a classic case of “what goes up, must come down.”
Which is why balance really is the key to long-term wellbeing.
Balance is the New High
Here’s the good news — you don’t need to escape to a monastery to reset your dopamine balance (unless that genuinely calls to you — in which case, I fully support it). No need to shave your head, ditch modern comforts, or renounce technology forever. You can begin to recalibrate your brain’s reward system right where you are, through simple, intentional shifts in your daily routine. Think: a peaceful walk in the sunshine, a few moments of mindful journaling, an act of kindness for a friend in need (because let’s be honest, that’s a friend indeed), or offering a helping hand to someone who could use a little extra support. Small steps, big impact — it’s all about reconnecting to the real, meaningful sources of joy in your life.
By stepping back from quick dopamine hits and embracing slower, more meaningful experiences, you enable your brain to regain its healthy rhythm. This process reduces the hyper-reactivity of those pain-processing areas, easing the emotional intensity and mental discomfort that often accompany dopamine imbalances. Essentially, the brain learns to tolerate and process “pain” signals in a healthier way, leading to less emotional overwhelm and a greater capacity for calm and resilience.
So, resetting dopamine doesn’t just boost pleasure — it also soothes the brain’s pain response, helping you feel more balanced, grounded, and emotionally steady over time.
I’ve been using and teaching some beautifully simple techniques to bring back balance and calm, including:
• Intentional dopamine “fasting” — little breaks from screens or sugar so your brain stops feeling hijacked.
• Grounding and breathing exercises (yes, those magic tools again!) to feel satisfied in the present moment.
• Counselling and hypnotherapy techniques to reset your internal settings, so you’re not constantly wired for “more, more, more.”
• Rewiring routines to enjoy simple pleasures again — like a slow walk, a good laugh, or a proper conversation without checking your phone every five seconds.
It’s about learning to enjoy less so you can feel more — more calm, more clarity, more real joy.
As a counsellor and hypnotherapist (Bachelor’s degree in hand and a head full of brain hacks), I’m passionate about helping people untangle these modern life traps and feel good in a sustainable, natural way.
💫 Ready for a Reset?
If you’re tired of feeling frazzled or stuck on autopilot, I’d love to help you recalibrate your mind, release old patterns, and rediscover a sense of ease and clarity.
📩 Book a session with me — online or in person — and let’s create some calm amidst the chaos.
👉 www.andreafortune.com.au
📞 0424 594 073
Your brain will thank you. 💛
