Field Notes: Dopamine surges, a quote by poet Andrea Gibson & what is your risk of falling?
"This ancient wiring that has us experiencing pain in the immediate aftermath of pleasure is woefully mismatched for our modern ecosystem." — Dr. Lembke
Hello, dear friends!
It’s officially gorgeous spring here in the Hudson Valley, the season of graduations, galas, and school events. 🎓 🌸 🪩
Here’s the latest Field Notes, a collection of three things I’ve run across lately — something surprising, something to do today, and something wise to reread.
1} Something surprising: The danger of our dopamine surplus
A colleague recommended the Hidden Brain podcast interviews with Dr. Anna Lembke, and wow, they did not disappoint.
Dr. Lembke is a psychiatrist and the author of Dopamine Nation. She studies how people become addicted to behaviors or things — alcohol and drugs, yes, but also social media, video games, sweets, even seemingly harmless things like romance novels. (Really.)
Her conclusion is that the modern world is awash with pleasure — we get surges of dopamine all day long, from our phone, from tasty treats, from videos, on a scale unheard of in human history.
Our brain reacts to a sky-high dopamine surge in a surprising way: by pushing the dopamine levels down, so far down that they are then below baseline. So we feel, not surprisingly, awful.
That creates a dopamine deficit, and we naturally go seeking another surge — another video, another social media post, another cookie, another drink. Each time, you need more to get the same high.
As Dr. Lembke explains:
“And now we're in a dopamine deficit state and we feel this overwhelming motivation to do the work it takes to get the next reward, which for most of human existence has meant walking tens of kilometers every day, has involved doing enormous work in order to get just a little bit of reward. So it's not that dopamine is good or bad, it's that dopamine is essential for survival, and it keeps us moving and always looking for the next thing.”
It’s an endless cycle, and we can’t even see clearly that we are in it. Over time, this can lead to anxiety and depression and disconnection with others.
Dr. Lembke shares vivid stories and ideas for how to counteract this modern ailment.
(Side note: I’ve been thinking for a long while about creating a book club a podcast club. Is there any interest in talking about things like this together?)
If you listen, I’d love to hear what you think!
Part 1: The Paradox of Pleasure
2} Something to do today
The National Council on Aging offers a free Falls Risk Assessment.
These 13 questions help identify the risk of a fall for you or a loved one.
In its Facts on Falls Prevention, the council reports:
“Falls are the leading cause of fatal and nonfatal injuries for older Americans. Falls threaten seniors' safety and independence, and generate enormous economic and personal costs. However, falling is not an inevitable result of aging. Through practical lifestyle adjustments, evidence-based falls prevention programs, and clinical-community partnerships, the number of falls among seniors can be substantially reduced.”
You get a handy report you can print out and take to your doctor’s office with the results to share, along with tips to prevent falls.
This assessment might be a good conversation opener for someone you love. What is their risk? How can you help lower it?
3} Something to remember
From the wonderful poet Andrea Gibson, in her essay Lessons from My First Surf Lesson:
“Here’s what I spent decades not understanding—smooth sailing does not require a smooth sea. Not only is it possible to not be pummeled by the waves—it’s possible to ride them to places we would not have arrived otherwise.
“If a person is caught in a literal riptide, their instinct will be to fight against the current. But any lifeguard or survival guide will instruct the opposite. If the waters are rough, relax your body and float. Resisting the waves will tire you out, making you all the more likely to drown. This is true for the waters of life as well.”
I hope you have a sweet day ahead and can relax and float in the rough, wavy moments.
To our journeys,
Brianne
Bonus reads:
Shared Attention (The Art of Noticing) — Wondering how to connect? Here’s a fun idea from Rob Walker on purposefully noticing the same things with a friend, plus amusing photos of abandoned seating.
New breast cancer screening guidelines (Your Local Epidemiologist) — U.S. Preventive Services Task Force now recommends women begin getting mammograms at age 40
What's the Closest You've Come to Death? — A personal essay and a poem by Sherman Alexie