| Written by: Kenneth Lee Dunham III, LPCC May is Mental Health Awareness Month—a time to pause and reflect on the battles we often face beneath the surface. In a world of constant notifications, streaming, scrolling, and consuming, it’s no wonder so many of us feel burned out, anxious, or emotionally numb. As Christian counselor, lately I’ve been talking with many of my clients about dopamine—the brain’s “feel good” chemical—and how our hyper-stimulating culture and environment affects emotional regulation, focus, and even our ability to be present with ourselves and others. In response to this, I wanted to offer a few practical ways we can reset our nervous systems and build rhythms that support true mental health—not just momentary relief. “Bet You Can’t Eat Just One!” —The burst of Dopamine.Have you ever noticed how hard it is to stop after just one chip? That iconic Pringles slogan—”Bet you can’t eat just one!”—was rooted in more than marketing. It was built on neuroscience. You see, every time we reach for something that brings us pleasure—chips, scrolling, shopping, gaming, even validation—we get a burst of dopamine. God designed dopamine to help us pursue good things: connection, progress, creativity, joy. Meaningful and sustainable. But like many of God’s gifts, dopamine can be hijacked.Many of us are unknowingly developing dopamine dependency. When we crave constant reward, over time our internal “dopamine tank” gets depleted. When this happens, we may feel unmotivated, emotionally flat, or caught in cycles we can’t seem to break—whether it’s compulsive screens/phone use, emotional eating, or other behaviors that give us a quick reward. – Quick and easy dopamine leads to: – Emotional flatness – Compulsive behaviors – Cycles that feel hard to break As Christians, there are time these patterns and experiences can show up as spiritual battles or bad choices They’re also neurological realities. The brain learns about pleasure, motivation, anticipation, cravings, and reinforced behaviors all from activities that produce a dopamine reward. But here’s the good news: God, who created the brain, also gives us wisdom, grace, and tools to renew our minds (Romans 12:2) and walk in freedom (Galatians 5:1). When our choices are purposeful and intentional, we are stewarding and reinforcing behaviors that model an abundant life. Here are a few practical and spiritual insights to help restore healthy motivation: 1. Start the Day Low-Dopamine Before checking your phone or reaching for entertainment, try taking the first 1-4 hours you are awake by engaging in something meaningful but simple: prayer, journaling, light exercise, or tidying your space. This helps your brain find satisfaction in purpose rather than just pleasure. 2. Play the Tape Through until the End When facing a tempting shortcut or unhealthy habit, pause and ask: Where will this lead in one hour? One day? One year? How will I feel later? Is this what I really want? (Proverbs 14:12) 3. Don’t Just Fight the Emotion—Name It Ask: What am I feeling right now? Stress, loneliness, fear? Naming it and bringing it to God can calm the brain’s alarm system (1 Peter 5:7, Philippians 4:4-8). What behaviors do we use to numb or avoid pain? Instead, Let’s “Deal” and “feel” the big emotions with honesty and seek out support. 4. Embrace Healthy Challenges Your brain is wired to find satisfaction in effortful, meaningful tasks. James 1:2-4 reminds us that perseverance produces maturity. 5. Renew Your Mind With Novelty God’s mercies are new every morning (Lamentations 3:23). Try a new hobby, devotional, or habit that sparks curiosity and growth. Want to Go Deeper? Whether you’re facing burnout, navigating recovery, or simply wanting to be more intentional with your habits, you don’t have to walk alone. Consider this: motivation doesn’t come from trying harder. It comes from stewarding your heart, soul, and mind with grace, support, and intention. Let’s pursue emotional health and spiritual depth—without the noise. |
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Dopamine Nation Book
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Dopamine: What it is, how to use it
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Dopamine: What it is, how to use it
Kenneth Lee Dunham III, LPCC
Staff Therapist
Kenneth’s counseling style concentrates on a holistic approach that looks at the spiritual, emotional, physical, and social domains of the client. He is a certified facilitator of SYMBIS, Saving Your Marriage Before It Starts; for couples, premarital counseling, second marriages. He has experience in pastoral care and invites spiritual and theological conversations into the session, if requested. His passion is to help clients create new ways to live that are life-giving, and to help others move towards their goals and improve well-being.