If you’ve ever experienced that high-energy feeling during a fun night out or a burst of creativity, only to crash afterward, you know exactly what I’m talking about. It’s like riding a wave of dopamine—everything feels exciting, alive, and on track—but then, suddenly, boom… the wave crashes. You’re left feeling exhausted, restless, and a little “off.” This is a phenomenon I’ve experienced firsthand, and it’s what I call a dopamine crash.
So, what’s happening in our brains when we experience this?
What is Dopamine?
Dopamine is a neurotransmitter—a chemical messenger in our brains that plays a key role in motivation, pleasure, and reward. It’s what makes us feel good when we’re doing something we enjoy, achieving a goal, or experiencing something stimulating, like socializing, eating, or even capturing a beautiful moment on camera.
Think of dopamine as the “feel-good” fuel for your brain. It’s the spark that makes you feel energized and alive. But here’s the catch—dopamine isn’t always a steady flow. When it spikes, we experience that euphoric rush, but once the dopamine high is gone, we often feel depleted, mentally or physically. That’s the dopamine crash.
Why Does a Dopamine Crash Happen?
A dopamine crash occurs when you’ve used up all the dopamine your brain has released, and your brain needs time to recover. In simple terms, you’ve burned through your “dopamine reserves” and now you’re running on empty. For people like me, who experience sensitivities or conditions like post-viral fatigue (shoutout to Epstein-Barr), this can happen more intensely because our bodies have to work harder to regulate dopamine levels.
What makes this crash even trickier is that, even though you’re exhausted, your brain stays wired. You feel mentally overstimulated or restless, but your body is craving rest. It’s like you’re on a mental treadmill that won’t stop even though you’re out of energy.
The Missing “Check Engine Light”
One of the challenges I’ve faced with dopamine crashes is that there’s often no “check engine light” for the brain to warn you. During those high-energy moments, everything feels amazing—I’m having fun, I’m productive, I’m in flow—but I didn’t always realize how much energy I was burning. Then, when the crash hits, I’m left feeling drained and wired at the same time, unsure how to get back to baseline.
How I Handle a Dopamine Crash
Over time, I’ve learned how to manage these crashes by listening to my body and embracing the recovery process. Here’s what’s worked for me:
- Pre-Grounding: Before diving into a high-energy event, I take time to ground myself. Whether it’s through breathing, walking barefoot outside, or meditating, pre-grounding helps me align my energy so I’m not starting from a place of overstimulation. It’s a little ritual I do to get centered before anything takes off.
- Letting My Body Cool Off: After an event or burst of energy, I don’t rush to get back to “normal” right away. My body needs time to cool off. If that means I go to bed a little later or take a quiet afternoon to myself, I let it happen. The key is not stressing about it or trying to push through. Rest is essential, and rushing only makes the crash worse.
- No Guilt: The biggest game-changer for me has been letting go of the guilt that often follows a crash. Instead of feeling bad about needing rest or not being as productive, I’ve learned to trust that my body needs what it needs. It’s part of the process, and I embrace it without judgment.
Trusting the Process
Understanding dopamine crashes and how my body responds has been a huge part of my healing journey. By recognizing when I’m heading into a crash and giving myself permission to rest, I’m able to handle the ups and downs with more ease.
I no longer fight the crash. Instead, I let it happen, knowing that my brain and body will recover in their own time. By pre-grounding, allowing for rest, and releasing guilt, I’ve found a rhythm that works for me.
If you’re dealing with your own dopamine crashes or energy rollercoasters, I hope this helps you understand what’s going on behind the scenes and how you can better navigate it. Our brains and bodies are complicated, but learning to work with them, rather than against them, is key to thriving.
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