The Benefits of Seeking Discomfort: Finding Balance in the Dopamine-Driven World
We arrange our world for comfort and convenience. Comfort is often prioritised and seeking discomfort may seem counterintuitive. However, embracing challenges and pushing beyond the comfort zone can lead to profound benefits for mental health and overall well-being.
Dr. Anna Lembke, in her book Dopamine Nation: Finding Balance in the Age of Indulgence, offers insights into the biochemical processes behind this phenomenon and underscores the importance of the dopamine pain-pleasure balance.
Additionally, Michael Easter's book The Comfort Crisis provides compelling arguments for why embracing discomfort is essential in our modern, comfort-obsessed society.
It’s easy for us to go through the day to day, rugged up, climate controlled, meals at the push of a button and very little effort required to exist. But in our eyes, this can be detrimental. After all, we are here today because of our ability to adapt. So, it’s important to seek discomfort in some form, whether it be hard physical effort, learning a new skill, or testing yourself in other ways physically and mentally.
Understanding the Dopamine Pain-Pleasure Balance
Dopamine is a neurotransmitter that plays a crucial role in the brain's reward system. It is often associated with feelings of pleasure and reward, driving behaviours that are beneficial for survival.
However, in today's world of instant gratification, the constant pursuit of pleasure can lead to an imbalance, where short-term rewards overshadow long-term well-being.
Dr. Lembke explains in Dopamine Nation that our brains are wired to seek balance between pleasure and pain. When we experience pleasure, dopamine levels increase, but this is followed by a decrease as the brain attempts to return to baseline. If we continuously chase after pleasurable experiences, we can deplete our dopamine reserves, leading to a state of anhedonia, where we derive less pleasure from everyday activities.
"Our brains are wired to seek pleasure and avoid pain, but when we overindulge in pleasure, the brain's balance tilts to the side of pain" (Dopamine Nation, p. 46).
The Role of Discomfort in Restoring Balance
Engaging in activities that induce discomfort or challenge us can help restore the dopamine balance.
When we expose ourselves to controlled stressors, such as physical exercise, cold water immersion, saunas, a race or competition, learning a new language, or other challenging tasks, we experience an initial discomfort followed by a delayed increase in dopamine and other feel-good neurotransmitters. This process can lead to a more sustainable and resilient sense of well-being.
Voluntary discomfort widens the realms of what we see as uncomfortable. Conversely, constantly seeking comfort and convenience narrows our perception of comfort. In layman’s terms, doing hard shit makes hard shit seem easier!
The Brain and Body When We Voluntarily Seek Discomfort
Initial Stress Response: When we voluntarily engage in uncomfortable activities, the body initiates a stress response. This activates the sympathetic nervous system, leading to the release of adrenaline and cortisol. This "fight or flight" response prepares the body to handle the stressor.
Endorphin Release: As the initial stress subsides, the body starts releasing endorphins, which are natural painkillers produced by the brain. Endorphins create feelings of euphoria and act as natural mood enhancers.
Dopamine Rebound: After the discomfort ends, the brain experiences a dopamine rebound. This means that dopamine levels increase as a reward for overcoming the challenge, leading to feelings of pleasure and satisfaction.
Increased Serotonin and Neuroplasticity: Overcoming discomfort can lead to an increase in serotonin levels, a neurotransmitter associated with feelings of happiness and well-being. Additionally, facing challenges promotes neuroplasticity, the brain's ability to adapt and form new neural connections, improving cognitive function and emotional regulation.
Adaptation and Resilience: With repeated exposure to discomfort, the body and brain adapt, becoming more resilient to stress. This means that future stressors are less likely to trigger an overwhelming response, leading to improved mental and emotional stability.
In her book, Dr. Lembke supports this with data from various studies, "Studies show that repeated exposure to painful stimuli leads to the release of endorphins and dopamine, contributing to an overall increase in happiness and well-being" (Dopamine Nation, p. 112).
Insights from The Comfort Crisis
I recently finished Michael Easter's book The Comfort Crisis, and it complements Dr. Lembke's work by exploring the cultural and psychological impacts of our obsession with comfort. I highly recommend reading it for anyone who feels they have created their own little bubble of ultra comfort that is starting to negatively impact you in subtle ways. Easter argues that our modern lives, filled with convenience and ease, have led to a paradoxical decline in overall happiness and well-being.
"The more comfortable our lives become, the more we seem to suffer from depression, anxiety, and chronic pain" (The Comfort Crisis, p. 15).
Easter highlights how seeking discomfort through activities like wilderness expeditions, fasting, cold exposure, and physical challenges can lead to significant mental and physical benefits. By pushing ourselves out of our comfort zones, we reconnect with our innate resilience and adaptability.
The old saying goes, smooth seas never made a good sailor.
Hormonal and Neurochemical Benefits
Endorphin Release: Engaging in challenging activities triggers the release of endorphins, creating feelings of euphoria and enhancing mood.
Increased Serotonin: Discomfort and overcoming challenges can lead to an increase in serotonin levels, contributing to overall happiness and well-being.
Enhanced Neuroplasticity: Facing and overcoming discomfort can promote neuroplasticity, the brain's ability to adapt and form new neural connections, improving cognitive function and emotional regulation.
Mental Health Benefits
Resilience: Regularly engaging in challenging activities builds mental resilience. By learning to cope with discomfort, we become better equipped to handle life's inevitable stressors.
Improved Mood and Reduced Anxiety: Activities that challenge us can reduce symptoms of anxiety and depression. The sense of accomplishment and mastery gained from overcoming difficulties can boost self-esteem and overall mood.
Mindfulness and Presence: Engaging in activities that require focus and effort can enhance mindfulness. Being fully present in the moment helps reduce rumination and promotes a sense of calm and clarity.
Practical Ways to Seek Discomfort
Physical Exercise: Regular physical activity, especially forms that push your limits, such as high-intensity interval training (HIIT), weightlifting, or long-distance running, can provide both physical and mental benefits.
Cold Water Immersion: Practices like cold showers or ice baths can trigger a stress response followed by a sense of well-being, improving both physical and mental health.
Learning New Skills: Taking up a new hobby or learning a new skill can be challenging and uncomfortable but ultimately rewarding. It keeps the brain engaged and promotes lifelong learning.
Mindfulness Practices: Engaging in mindfulness meditation or yoga can be initially uncomfortable but leads to greater mental clarity and emotional balance over time.
Getting into the Wild: Spending time in nature, away from modern conveniences, can challenge your physical and mental limits, fostering resilience and a deeper connection to the environment.
Conclusion
Seeking discomfort is not about subjecting oneself to unnecessary pain but about embracing challenges that foster growth and resilience.
By understanding the dopamine pain-pleasure balance and the benefits of doing hard things, we can improve our hormone balance and overall mental health.
Dr. Anna Lembke's insights in Dopamine Nation and Michael Easter's arguments in The Comfort Crisis remind us that true well-being often comes from stepping outside our comfort zones and embracing the journey of growth and self-discovery.
Carry something heavy, have a cold shower in the morning, fast for a day or two, walk barefoot or do a big hike with a weighted backpack, solve a puzzle, cook a recipe instead of takeaway or Uber Eats - test yourself and your ability.
"Discomfort is the price of admission to a meaningful life".
