How to Use the Viral Dopamine Menu to Manage Depressive Symptoms
When I introduce my client’s Cognitive Behavioral Therapy (CBT) as a means of combatting symptoms of depression, there are a number of key techniques that I like to introduce. Most people are familiar with the part of CBT that challenges the individual to identify and challenge negative thoughts; while this part is vital to the process, another huge aspect of using CBT to depressive symptoms is the act of setting goals and taking action. In CBT, we call this behavioral activation, or a process in which we alter our behaviors with the specific goal of positively influencing our feelings and emotions.
In recent years, I have noticed a number of creators employing the language of behavioral activation on platforms like TikTok and Instagram to create what is called a “dopamine menu.” A dopamine menu is essentially what it sounds like: a list of tasks and activities of varying lengths and effort levels created with the goal of stimulating dopamine, the “feel-good” hormone that is often associated with reward, motivation, attention, focus, and even memory.
Creating Your Own Dopamine Menu
The best part about a dopamine menu is that it can be completely customized to the individual. Think about your favorite restaurant and the different sections; depending on your mood or craving, you can order what you would like according to your needs. Think of your dopamine menu in the same way. There are several different examples in which you can reference online, but most consist of the following structure:
- Appetizers: short activities for quick boost (10 minutes or less)
- Entrees: immersive activities (15 minutes or more)
- Sides: smaller practices that you can add to your daily routine
- Specials: a special treat that happens every once in a while
- Dessert: enjoyable activities that can be used in moderation
I usually recommend that my clients identify coping strategies that they know will work for them and their own unique interests and schedules, but listed below are a few bread and butter strategies to help curate your own dopamine menu.
Appetizers
As mentioned above, appetizers can be any activity that can be completed in a relatively short amount of time. Perhaps this is something that you can do in between tasks at work or chores at home.
- Take a walk
- Do a small act of kindness
- Send a voice note to a friend
- Take a short break
- Make a playlist of your favorite songs
Entrees
Entrees may take more of a time investment than appetizers, but can pay bigger dividends. Think of these as something you can complete within the span of a hour long break.,
- Take a warm shower or bath
- Go on an outing to your favorite spot
- Try a creative project
- Read a book
- Try out a new recipe
- Journal
Sides
Sides are activities that you can implement easily into your daily routine.
- Set a positive affirmation at the beginning of the day
- Take three mindful breaths
- Listen to your favorite music on the way to work
Specials
Specials may require extra resources or an increased time commitment.
- Take a weekend long trip
- Attend a concert or a free local event
- Volunteer
- Host a diner with friends
- Get a massage
Desserts
These activities can enhance your wellbeing, but require a degree of moderation!
- Stream a show
- Scroll on your phone
- Get an iced coffee
- Sleep in
- Take a mental health day
Conclusion
Dopamine menus are a fun rebrand of your typical CBT behavioral activation that can be used to enhance your mental health and manage depressive symptoms. It can be helpful to keep your menu in a place that you visit often. Use free design tools like Canva to turn your dopamine menu into something visually pleasing that you will find yourself referencing again and again. Keep it as a screenshot in your phone’s photo library, or print out a copy to pin in a spot where you can reference it often.
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