Be it sugar or social media, the response in our brain is the same: It produces a "feel-good" chemical called dopamine. It first brings about pleasure, but it doesn't last very long. It is then followed by pain so that we have to search for the pleasurable things again.
"This cycle of pleasure and pain made sense in the time of early humans when we had to constantly search for our basic needs-food, water, shelter," says Dr. Anna Lembke, a Stanford Medical School researcher. "But our brains weren't adjusted to put out the 'fire of dopamine' caused by pleasurable things that are so easily available in modern life."
In addition, when we're repeatedly exposed to pleasure-producing things, we're not able to take joy in the same rewards. Instead, we need stronger and stronger stimulus (刺激) just to feel good. Otherwise, the cycle will lead us to anxiety, depression and many other problems.
"This is a universal problem—not one limited to those struggling with the disease of addiction. If we want to stay mentally healthy, we must rethink how to break the cycle in a dopamine-overloaded world," says Lembke.
Her suggestions for the addicts?
Take a 30-day break from anything that we rely on for pleasure. This doesn't mean going cold turkey forever. But this first month is key to breaking the pleasure-pain cycle and it's a lot easier to cut out an addictive behavior entirely at first. Then re-introduce the pleasurable things little by little, like just a few bites of ice cream at a time or just one hour online a night.
Another strategy is to create physical distance between us and our addiction. That could mean just removing the addictive thing from our personal space. For someone who's addicted to video games, that could mean a separate laptop for work and one for play.
"In a time of abundance, we have to strike a pleasure-pain balance, which means intentionally avoiding pleasure and seeking the kind of purposeful pain that keeps us healthy, such as exercise," Lembke says. "By doing so, we will reset reward pathways and eventually be a lot happier. It's not easy, but it's well worth doing in the long term."
