Posts in category: Dating Tips, Guide and Advice

Lust is a feeling of having a strong sexual desire for another person. It is the initial driving force that attracts us to a potential partner and helps keep the passion alive in a long-term relationship.

Lust alters the chemicals in our brains. Hormones like testosterone, pheromones, and androgens all influence how lust may be experienced. This is also a part of our natural biological processes and the human instinct to procreate.

Upon seeing someone we find ourselves attracted to, we may experience lust and desire sexual intercourse with them to continue our species. People can experience feelings of lust upon meeting someone new or within a committed partnership.

Lust vs. Love: How Are They Different?

You may feel an undeniable connection to somebody and think that it’s love at first sight. It is important to note, though, that there is a clear difference between lust and love.

Ultimately, lust is strictly based on sexual attraction, whereas love is based on emotional desire. Verywell asked Erica F. Zajac, LCSW (they/them/none/he/she), a sex-positive and trauma specialist, to explore this distinction further.

Zajac says, “These two concepts are very different, and many people tend to confuse love with lust.” They go on to say that, “Some people may actually confuse the two concepts and believe they are ‘in love’ when, in fact, they are ‘in lust.'”

If you think you are experiencing love at first sight, the chances are likely that what you are feeling is lust and not love. So, how can you tell the difference?

If you’re experiencing love, you will want to spend time with this person in a non-physical way, including bonding time, going out to eat, having conversations about long-term goals, or doing other things that are not sexual in nature.

Research has found that attraction, attachment, and lust are distinct but intertwined processes in the brain. So while different neurotransmitters influence love and lust, these circuits are connected and reinforce one another.

Although love and lust may be different, can the two feelings co-exist? Yes, they can. Zajac says that any time when we start dating someone new, we experience “new relationship energy” (or NRE), which is usually based on sexual desire (or lust).

How long lust lasts can vary, but this phase of a relationship often continues for up to two years. However, over time once a deeper, more emotional connection has been established, love can develop. At this time, lust and love can both be present in a relationship. 

Signs of Lust in a Relationship

What are some signs that you may be experiencing lust and not love? You may be feeling lust if you relate to any of the following characteristics:

• If your feelings are only sexual in nature
• If someone becomes less attractive after you recognize their flaws
• If you do not have any desire to build a deeper connection with the person you experience lust toward
• The relationship is short-lived 
• You want to become intimate with the person who inspired the feelings in you
• You are extremely attracted to somebody on a physical level 
• Your heart rate increases 
• Your palms may perspire
• You experience butterflies around someone
• You want to touch the person frequently 
• You want to leave after having sex with somebody instead of staying to spend time with them

You don’t need to feel love to experience sexual desire, and feeling sexual desire doesn’t necessarily result in falling in love. Researchers have found that eye gaze can provide important clues about whether a person feels love or lust. Perhaps not surprisingly, the results found that people are more likely to look at a person’s face if they are feeling love, but eye gaze focuses more on the other person’s body if they are feeling lust.

Signs Your Partner Is Feeling Lust

So how can you tell if your partner is interested in a passionate fling or if they are looking for a more lasting connection? Are the signs of lust in a man different than they are in a woman? No matter who your partner is, there are some signs that they might be feeling lust but not love:

• Things get physical fast
• They don’t seem interested in your life outside of the bedroom
• They don’t share details of their life with you
• They aren’t interested in sharing their emotions (or hearing about yours)
• Communication with them seems shallow and only revolves around flirting and innuendo
• They seem to have a limited investment in the relationship
• They aren’t willing to make plans for the future
• There’s a lack of intimacy and emotional connection outside of the bedroom
• Your conversations with them seem shallow and only focus on surface-level things like appearances or fantasies

Is Lust a Healthy Emotion?

Is lust a healthy emotion? The short answer is yes. It can be. According to Zajac, lust is not exactly “healthy” or “unhealthy” in and of itself. Rather, “how a person expresses lust may be healthy or unhealthy,” she clarifies.

To figure out if you are experiencing lust in a healthy or unhealthy way, she suggests reflecting on the downsides associated with acting upon it rather than focusing on whether the emotion itself is healthy or not. “Are there any negatives associated with it? There can be, but that is based mostly on behavior, not the actual feeling itself.”

How to Express Lust to Your Partner in a Healthy Way

How can folks experience lust without acting upon it but still expressing or honoring it healthily?

First, always ask for consent before initiating any physical or sexual behavior with another person. Openly communicate your desires with partners and potential partners to avoid miscommunications or incompatibility. 

In an effort to reduce the likelihood of conflict or infidelity, Zajac recommends not just asking your partner if you can engage in a sexual relationship with someone else. Instead, let them know that you’re experiencing attraction toward another person.

If they don’t respect how you feel, it’s up to you to decide how you’d like to continue the conversation and/or the course of the relationship. (Once again, honesty is key here.)

If you want to act on your lustful feelings with your partner or potential partner, it’s possible to accomplish that without causing issues. Here are some ways in which you can express lust in a healthy way to your partner or potential partner:

• Giving your partner sexy comments that are not disrespectful (e.g., “you are so hot” or “I can’t wait to see you.”
• Using facial expressions or your eyes to signal to your partner that you desire them
• Sending a dirty letter, email, or text saying what you want to do to them (with their consent)
• Sending sensual but not explicit photos (with their consent)
• Talking dirty in their ear or via text (note: this is only appropriate if consent has already been established in a relationship)

How Not to Express Lust to Your Partner

Although lust is a natural emotion most people eventually experience, it’s important to be careful of how you act on it.

If lust is not expressed healthily or respectfully, instances of discomfort, abuse, or other issues may arise. Follow these tips to stay mindful of how and when not to express lust toward someone:

• Toward anybody other than your partner when you are in a committed, non-monogamous relationship
• If you lack the verbal consent of all involved
• When consent and/or a person’s boundaries are violated
• When you are not making decisions based on logic
• When you are not sober and are in an intoxicated state from consuming alcohol, drugs, and/or substances
• When trust may be breached among partners
• If it may cause someone to feel uncomfortable
• When a person is not respectful toward you (e.g., treats you like an object)
• If the immediate gratification of acting on lust outweighs the long-term benefits
• If you are acting out of desperation, addiction, compulsion, or obsession

What Happens After You Act on Feelings of Lust?

Depending on the situation, there can be small to severe consequences after acting on lust. If you act on lust in an “unhealthy” way, you may experience one or more of the following emotions or situations:

“It is important to pause, take a step back, and try to look at how you are feeling objectively (which is very hard but necessary),” says Zajac. To avoid unwanted and undesirable results, you will want to go slower in your sexual and romantic relationships.

Journaling and self-reflection can also help you understand your emotions and whether or not you are actively experiencing lust or something else. 

If you still find yourself wanting to act on your feelings of lust when the opportunity may end up being destructive or might cause harm, consider seeking the help of a relationship therapist or psychologist. This person may assist you in understanding where these feelings are coming from and what you can do to express it in a healthy way moving forward.

ASMR is the term used to describe a tingling, calming sensation some people report experiencing in response to close personal attention or certain audio or visual stimuli. ASMR stands for autonomous sensory meridian response. Autonomous means that the feeling is in your body, sensory means that your senses perceive the feeling, meridian refers to the energy of the feeling in your body, and response indicates that the feeling is a response to stimuli.

Not everyone experiences ASMR, but for those who do, they describe a pleasant tingling that starts at the top of their head and sometimes travels down the spine and limbs, accompanied by feelings of blissful relaxation and drowsiness. 

This article covers the ASMR definition, how ASMR feels, as well as the physiological impact of this phenomenon.

Who Experiences ASMR?

Just like not everyone gets chills when they listen to emotional music, not everyone experiences ASMR. At this time, there hasn’t been enough research on the phenomenon to estimate what percentage of the population has it.

For many who experience ASMR, they first notice this happy, calming sensation in their youth in response to someone paying close personal attention to them or watching someone carefully perform a task. 

The best way to know if you experience ASMR is to think of whether you get “chills” or a shivery sensation in response to certain stimuli. If you experience this pleasurable sensation when you hear, see, smell, or touch something, then you probably do experience ASMR.

It is important to note, however, that everyone responds to triggers differently. One person might experience the feeling in response to the sound of whispering, while another person might feel it when someone plays with their hair.

History of ASMR

For people who experience ASMR, the realization that they feel these pleasant sensations when exposed to certain stimuli is not new. However, for many, the fact that there is a name for this experience and that others experience it as well is new information.

Naming the Experience

Different online forums have been abuzz for quite some time with people sharing their experiences with “brain tingles” or “brain orgasms.” But it wasn’t until 2010 that Jennifer Allen, a frequent contributor to these internet communities, decided to elevate the discourse and give the feeling a name.

She hoped that by doing so, she would make the experience more credible in the eyes of scientists, researchers, and ASMR-skeptics. Even with a new name, though, it wasn’t until five years later in 2015 that the first peer-reviewed, scientific study was conducted on ASMR. 

Spreading the Word

Craig Richard, a professor of physiology at Shenandoah University in Virginia, reached out to Jennifer Allen in 2013. The two collaborated to make an online survey about ASMR, which would go on to receive more than 30,000 replies. The survey asked questions about what types of sensations people experience during ASMR, what type of ASMR experience they prefer, and more.

The goal of having people fill out the survey was to collect data for an eventual global study on ASMR. Richard went on to found ASMR University, an online resource that educates, informs, and collects information on ASMR experiences.

Viral Videos

Research on ASMR may still be limited, but meanwhile, more and more people who long thought their experiences with ASMR were an anomaly have been finding comfort in like-minded communities of “tingleheads” online.

ASMR video creators use high-definition microphones that pick up every mouth noise, whisper, and finger flutter (a popular trigger) to try to stimulate an ASMR reaction in listeners and viewers.

Signs of ASMR

While ASMR shares some similarities between the chills some people experience when looking at an incredible painting or listening to a moving speech or piece of music, physiologically the phenomena are different.

The effects of ASMR are understood to be calming and somewhat sedating, while chills are more physiologically arousing.

• The tingles from ASMR originate at the top of the head, whereas with art and music-induced chills they might start elsewhere, like your limbs or spine. 
• The tingly, happy feeling people experience with ASMR is also comparable to the feeling that some get when someone massages their head or tickles their arm and they get chills or “goosebumps.”

However, ASMR can occur without any touch. “One of the key aspects of ASMR is that it’s a stimulus in a different modality triggering a feeling of touch and relaxation,” said Dr. Giulia Poerio, a professor of psychology at the University of Essex who wrote a peer-reviewed research article on ASMR. “So in some ways, it’s almost like a synesthetic experience.

ASMR is not unlike a crossing of the senses in that you’re receiving visual and auditory triggers that stimulate an almost tactile sensation. You experience a similar feeling to being massaged on the back of your head, but without actually being touched.”

People who experience ASMR report feeling:

Through their research, Poerio and her colleagues determined that people who experience ASMR had a significant reduction in their heart rate while watching ASMR-inducing videos, compared to participants who do not experience ASMR.

This rate is comparable to reductions seen in clinical trials for other relaxation methods including music and mindfulness. 

Types of ASMR

Situations that might elicit this response for those who experience ASMR include having their feet measured at a shoe store, someone applying makeup to their face, having their hair brushed or cut, watching someone carefully fold a sheet of paper, being checked into a hotel, or a teacher thoughtfully explaining something to them on a worksheet.

Stimuli that evoke an ASMR response can involve certain situations or the sense of sight, touch, or sound. Some of the most common ASMR triggers include:

How to Practice

One way to see if you experience ASMR is to watch one of the more than 13 million videos on YouTube that were created to simulate experiences that might trigger ASMR. 

About ASMR Videos

To those who don’t experience ASMR, the videos might seem unorthodox. ASMRtists whisper quietly, accentuate mouth noises, and pop their consonants.

Video creators will roleplay ASMR-inducing social situations like having one’s hair washed, checking out a book at the library, or even receiving a tattoo. Some videos feature someone tapping their fingernails on different surfaces, like the back of a brush, a Tupperware container, or a remote control.

Often, the creators of these videos are people who say they also experience ASMR and were introduced to the community that way.

To those who experience ASMR and are in pursuit of tingles, these videos are just what they’re looking for. According to Poerio’s study published in the journal PLOS One, in a survey of 1,002 participants, some of the most popular ASMR triggers were people speaking softly, people using crisp sounds, slow movements, close personal attention, and getting a haircut. 

Impact of ASMR

A 2018 study performed functional magnetic resonance imaging (fMRI) scans on ASMR-sensitive participants while they watched different types of ASMR videos. The researchers found that the following areas of the brain were activated:

• Dorsal anterior cingulate cortex (dACC): This region of the brain is associated with social cognition and caring for others.
• Medial prefrontal cortex (mPFC): This region of the brain is linked with self-awareness, social cognition, and social behaviors. Oxytocin binds to mPFC receptors and promotes relaxation.
• Nucleus accumbens (NAcc): This part of the brain is also linked with controlling feelings of reward, satisfaction, and other emotions.

The mPFC and NAcc, along with the insular cortex and left inferior frontal gyrus (IFG), were parts of the brain activated in participants while they watched ASMR videos. This is significant because they’re also parts of the brain that are known to activate when people engage in affiliate behaviors, which are care-receiving or caregiving acts.

When people engage in these affiliate behaviors, the brain releases dopamine, oxytocin, and endorphins, which promote comfort, relaxation, and sleepiness. This could explain why ASMR-sensitive people report less anxiety and stress as well as better sleep as a result of watching ASMR videos.

Previous research also suggested that people who experience ASMR may have higher levels of empathy than those who don’t. This likely relates to the fact that the parts of the brain linked with social cognition and social behaviors are activated during ASMR experiences.

Tips and Tricks

If you want to try and experience ASMR or reap some of the potential relaxation benefits, there are some things that you can do that may help:

• Find your triggers. Everyone responds differently to ASMR triggers, so the key is to figure out which ones cause a response. Start paying attention to how you feel when you see, hear, or touch certain things. If you ever feel a tingly, pleasurable sensation, you are possibly having an ASMR reaction to that trigger.
• Practice alone. Find a place where you can sit quietly and pay attention to what you are feeling. Try concentrating on a specific part of your body, such as your arms, and gently brush your fingers over that part of your body.
• Try ASMR videos. There are plenty of videos online that cover a wide range of trigger situations, sights, and sounds.
• Wear headphones. You may be more likely to experience ASMR if you watch videos while listening with a pair of high-quality headphones that are able to produce high-quality sounds.

Potential Pitfalls

For some who experience ASMR, there is trepidation about sharing their experiences for fear that it will be misunderstood as sexually perverse or deviant.

“There’s sometimes a lot of shame and guilt associated with the experience of ASMR,” said Poerio. “Some people feel guilty experiencing this kind of pleasure when they don’t know that it’s something that other people have experienced as well.” 

“Something that I really do hope comes out of this research, as well as more widespread recognition of ASMR as an experience, is that people don’t have to feel like they have to hide [their ASMR experiences] or be ashamed of [them],” said Poerio. “I still see people who feel like that, and there’s no reason that they should. I hope knowing that they’re not alone is useful.”

What’s Next?

Every day, new people learn about the ASMR videos online. But as popular as these videos and communities are, not a lot of research has been done on ASMR—though more is underway. 

The study by Poerio and colleagues was groundbreaking in that it corroborated the anecdotal reports about ASMR and its relaxing effects through physiological data. For Poerio, she says, this is just the beginning.

Next, she would like to research what’s happening in the brain when someone is experiencing ASMR, how ASMR affects sleep, what percentage of the population experiences ASMR, and its potential therapeutic benefits. For example, how could ASMR be used to help alleviate the symptoms of stress, anxiety, and depression?

“It’s really interesting,” said Poerio, “ASMR is a complex emotional experience that some people have and other people don’t.” She would like to get to the bottom of that as well. 

If you are someone who experiences ASMR, this is an exciting time. Not only is there an abundance of ASMR-inducing content available to you, but so much is being discovered about this experience, and how it manifests physiologically in the body every day.

Do you often have the thought, “I hate myself”? If you are filled with feelings of self-hatred, you know how frustrating they can be. Not only does self-hatred limit what you can achieve in life, but it also worsens mental health conditions such as anxiety and depression.

In order to get over feelings of self-hatred, it’s important to recognize the signs and symptoms, understand the underlying causes and triggers, realize the powerful effects it has on your life, and finally, make a plan to get over those feelings of self-hatred and develop healthy coping skills to feel better. 

Signs of Self-Hatred 

Below are some of the tell-tale signs that you might be living with self-hatred, beyond having occasional negative self-talk.

• All-or-nothing thinking: You see yourself and your life as either good or bad, without any shades of gray in between. If you make a mistake, you feel as though everything is ruined or that you’re a failure. 
• Focus on the negative: Even if you have a good day, you tend to focus on the bad things that happened or what went wrong instead. 
• Emotional reasoning: You take your feelings as facts. If you notice that you are feeling bad or like a failure, then you assume that your feelings must reflect the truth of the situation and that you are, in fact, bad. 
• Low self-esteem: You generally have low self-esteem and don’t feel as though you measure up when comparing yourself to others in daily life.  
• Seeking approval: You are constantly seeking outside approval from others to validate your self-worth. Your opinion of yourself changes depending on how others evaluate you or what they think of you. 
• Can’t accept compliments: If someone says something good about you, you discount what was said or think that they are just being nice. You have trouble accepting compliments and tend to brush them off instead of graciously accepting them. 
• Trying to fit in: You find that you always feel like an outsider and are always trying to fit in with others. You feel as though people dislike you and can’t understand why they would want to spend time with you or actually like you. 
• Taking criticism personally: You have a hard time when someone offers criticism, and tend to take it as a personal attack or think about it long after the fact. 
• Often feeling jealous: You find yourself jealous of others and may cut them down in order to make yourself feel better about your situation in life.  
• Fearful of positive connections: You may push away friends or potential partners out of fear when someone gets too close, and believe that it will end badly or you will end up alone. 
• Throwing pity parties for yourself: You have a tendency to throw pity parties for yourself and feel as though you have been dealt a bad lot in life, or that everything is stacked against you. 
• Afraid to dream big: You are afraid to have dreams and aspirations and feel as though you need to continue to live your life in a protected way. You may be afraid of failure, afraid of success, or look down on yourself regardless of what you achieve. 
• Hard on yourself: If you make a mistake, you have a very hard time forgiving yourself. You may also have regrets about things you have done in the past or failed to do. You may have trouble letting go and moving past mistakes. 
• Cynical viewpoint: You see the world in a very cynical way and hate the world that you live in. You feel as though people with a positive outlook are naive about the way that the world really works. You don’t see things getting any better and have a very bleak outlook on life. 

Causes of Self-Hatred 

If those signs sounded all too familiar, you’re probably wondering why you hate yourself and how you ended up here. You might not immediately know the answers to these questions, so it’s important to take some time to reflect. Below are some possible causes to consider.

Negative Inner Critic 

If you are thinking “I hate myself,” chances are that you have a negative inner critic who constantly puts you down. This critical voice might compare you to others or tell you that you are not good enough.

You might feel as though you are different from other people and that you don’t measure up. These thoughts may leave you feeling like an outcast or a fraud when you are with other people. 

The following are some things your inner critic might say: 

• “Who do you think you are to do that?”
• “You are never going to succeed no matter how hard you try.”
• “You’re going to mess this up just like you mess up everything else.”
• “Why would a person like that like you? There must be an ulterior motive.”
• “You can’t trust anyone. They are just going to let you down.”
• “You might as well eat that dessert. You’re just going to end up eating too much anyway.”

If you have a voice in your head like this, you might come to believe that these types of critical thoughts are the truth. If the voice tells you that you are worthless, stupid, or unattractive, you might eventually come to believe those things. And with those thoughts, comes the belief that you aren’t worthy of love, success, confidence, or the chance to make mistakes. 

The more you listen to that critical inner voice, the more power you give to it. In addition, you might eventually start to project your own insecurities onto other people, leaving you paranoid, suspicious, and unable to accept love and kindness. If this sounds like you, then chances are that you have been listening to your negative inner critic for far too long. 

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Where does that negative inner critic come from? It isn’t likely that you developed that voice in your head all by yourself. Rather, most often, the negative inner critic arises from past negative life experiences. These could be childhood experiences with your parents, bullying from peers, or even the outcome of a bad relationship. 

Childhood Experiences

Did you grow up with parents who were critical of you? Or did you have a parent who seemed to be stressed, angry, or tense, and who made you feel as though you needed to walk on eggshells?

If so, you may have learned to be quiet and fade into the background. Childhood experiences or trauma such as abuse, neglect, being over-controlled, or being criticized can all lead to the development of a negative inner voice.

Bad Relationships

Not all critical inner voices begin during childhood. If you were in a relationship or friendship with someone who engaged in the same types of behaviors, the experience could also have created a negative inner voice.

This could even include a work relationship with a co-worker or supervisor with a tendency to put you down or make you feel inferior. Any type of relationship has the potential to set a negative tone in your mind and create a negative inner voice that’s hard to shake. 

Bullying

Were you the victim of bullying in school, at work, or in another relationship? Even transient relationships with people can create lasting memories that impact your self-concept and affect your self-esteem.

If you find yourself having flashback memories of seemingly insignificant events with bullies from your past or present, it could be that the experience has had a long-lasting effect on your mind. If your negative inner voice replays the words of your real-life bullies, you have some deeper work to do to release those thoughts rather than internalize them.

Traumatic Events 

Have you experienced any traumatic life events like a car accident, physical attack, or significant loss? If so, the loss might leave you wondering, “why me?” which can evolve into feelings of shame or regret, particularly if you feel you were somehow at fault.  

Environmental Triggers 

Long after original events, you might find yourself being triggered by things that happen in your daily life. For example, a new co-worker might remind you of a past bad experience at work, or a new friend might trigger an unpleasant memory from your childhood.

If you find yourself having an emotional reaction to a situation that seems out of proportion to what has happened, you may need to do more work to uncover the things that are holding you back. Many find this process is made easier with the help of a therapist or other mental health professional. 

Negative Self-Concept 

Do you have a negative self-concept, poor self-image, or low self-esteem? When you have thoughts of self-hatred, small problems can be magnified into much larger ones. You may feel as though the bad things that happen are a reflection of your own inherent “badness.”

For example, you’re at a party and you tell a joke that falls flat. Instead of rolling with the punches and moving on, your negative self-concept might induce a spiral into negative thoughts such as “everyone hates me” and “I’ll never be able to make any friends.” 

Mental Health Conditions 

A feeling of self-hatred could also be the result of a mental health condition such as depression or anxiety. Depression, for example, can cause symptoms such as hopelessness, guilt, and shame, which can make you feel as though you are not good enough. Unfortunately, the nature of depression also means that you are unable to see through this cognitive bias to recognize that it is your depression that is making you think this way. 

The more that your condition influences your thoughts, the more likely it is that you will start to see this negative view of yourself as your reality. This can leave you feeling as though you are not worthy and do not belong. You may feel isolated and different from everyone else.  

Outcomes of Self-Hatred 

Beyond the causes of self-hatred, it’s important to understand the outcomes that can result when your thoughts continually reinforce that self-hatred. Below are some potential outcomes: 

• You might stop trying to do things because you feel they will only end badly.
• You might engage in self-destructive behavior such as using substances, eating too much, or isolating yourself.
• You might sabotage your own efforts or fail to take care of yourself.
• You might unknowingly choose people who are bad for you or who will take advantage of you, such as toxic friends or partners.
• You may struggle with low self-confidence and low self-esteem.
• You might have trouble making decisions and feel as though you need others to guide you when you become paralyzed in indecision.
• You might have a perfectionist tendency and struggle to get things done.
• You might excessively worry about daily problems or your future.
• You find it hard to believe good things about yourself and feel like others are just being nice or manipulative when they compliment you.
• You might not be able to go after your goals and dreams and feel held back.
• You may doubt your abilities and what you can accomplish.
• You might view the future as being very bleak and have no positive expectations.
• You may feel as though you don’t belong anywhere and that you are an outcast and disconnected from the world around you.

Many of the outcomes of self-hatred are similar to the signs of self-hatred. In this way, it becomes a self-fulfilling prophecy from which you cannot easily escape. As long as you stay in this cycle of self-hatred, you’ll never move forward. But with help, you can break the cycle.

How to Combat Self-Hatred 

If you are looking to get over self-hatred, there are a number of things you can do to break the cycle. Above all else, remember that you are not to blame for how you feel, but you are responsible from this day forward for the actions that you take toward making positive changes.

Try Journaling 

Keep a journal to reflect on your day and how you felt about what happened. Reflect on the events of the day, examine situations that may have triggered certain emotions, and be mindful of the root causes of any feelings of self-hatred.

As you journal each day, look for patterns and aim to become more aware of how your emotions shift. Research shows that expressive writing such as journaling can help to reduce psychological distress.

Talk Back to Your Inner Critic 

As you start to become more aware of your emotions and their triggers, try to identify the thoughts that you have when faced with negative events. Ask yourself questions about whether your thoughts are realistic, or whether you are engaging in thought distortions.

Try standing up to your inner bully by countering that inner voice with arguments to the contrary. If you find it hard to build up a strong voice on your own, imagine yourself taking on the role of a stronger person you know—such as a friend, famous person, or superhero—and talking back to the critical voice in your head. 

Practice Self-Compassion 

Instead of hating yourself, practice showing yourself compassion. This means looking at situations in a different light, seeing the good things that you have accomplished, and ending black-or-white thinking. What would you say to a friend or loved one who was having similar thoughts about themselves?

Was that one bad thing that happened really the end of the world? Could you reframe the situation to see it as a setback instead of a catastrophe? When you can be kinder to yourself, you’ll open yourself up to more positive feelings and a positive inner voice. Research shows that compassion-focused therapy can improve self-esteem, which could be helpful to reduce self-hatred.

Spend Time With Positive People 

Instead of hanging out with people who make you feel bad, start hanging out with people who make you feel good. If you don’t have any positive people your everyday life, consider joining a support group. If you aren’t sure where to find one, the National Alliance on Mental Illness is a good place to start, regardless of what type of mental health issues you might be facing. 

Practice Meditation 

If you find it hard to slow down and detach yourself from your negative thinking, try starting a regular meditation practice. Engaging in meditation is a way to shut off the negative voice in your head. It’s also like a muscle; the more that you practice, the easier that it will be to quiet your mind and let go of negative thoughts. 

See a Therapist 

If you are struggling with your mental health, you might benefit from seeing a therapist. While it’s possible to shift your mindset on your own, a therapist can help you deal with past trauma more quickly and guide you to more helpful thinking patterns.

Take Care of Yourself 

Instead of engaging in self-destructive behaviors, engage in self-care. This approach means taking care of your physical and mental health by doing all the things that will keep you feeling good. Eat healthy food, get regular exercise, get enough sleep, reduce social media and screen time, spend time in nature, and talk kindly to yourself, to name a few examples. 

Move Toward Living the Life You Want

The antidote to feeling bad all the time might be to start taking small steps toward what you want in life. That might mean finding a new career path, traveling, getting out of debt, ending a relationship, starting a family, or moving far away. Determine your values and then start acting in accordance with them. Once you start to align with your values, it will be easier to feel confident in yourself. 

It’s easy to think that you are the only one who struggles with thoughts of self-hatred. The truth is that many people feel the same way that you do, and there are ways to get past it.

Birthday depression, or the birthday blues, refers to feeling sad, apathetic, or disinterested in celebrating or thinking about your birthday.

In addition to experiencing sadness, birthday depression can also include a sense of low energy or focusing on the past, including everything that you may or may not have accomplished so far. These feelings may arise in the days leading up to a person’s birthday, on the actual day, and for some time after as well.

This article explores some possible causes and signs of birthday depression and offers ways to cope with feelings of sadness on and around your birthday.

Birthday Depression and Other Mental Health Conditions

Is birthday depression associated with a mental health condition, or is it situational? “Our diagnostic manual (DSM-5) does not recognize birthday depression as a mental health disorder,” says Dr. Ernesto Lira de la Rosa, PhD, a licensed clinical psychologist and member of the media advisory group at the Hope for Depression Research Foundation.

However, he notes that this does not mean that individuals don’t experience depression or sadness during a birthday.

Potential Causes and Reasons

“For some, it could be tied to previous negative experiences with birthdays. Others may reflect on their lives and may not feel they are where they wanted to be by that specific age,” says Dr. Lira de la Rosa. “For others, birthdays can come during times when they are going through something difficult.”

There could be several reasons why somebody may experience birthday depression. Other potential causes as to why someone may feel down around their birthday may include:

• Depression (it’s estimated that 1 in 5 adults in the U.S. have received a diagnosis of depression in their lifetime)
• Anxiety
• Fear of getting old
• History of family drama on birthdays during childhood

“All of these and many other reasons can contribute to feeling sad during a birthday,” says Dr. Lira de la Rosa, who notes that all of these reasons are normal and valid as well. 

Symptoms

Dr. Lira de la Rosa says many of the symptoms related to birthday depression are similar to symptoms of regular depression. So, how can you know if you have birthday depression?

Certain signs may alert you that you are experiencing the birthday blues, including but not limited to the following:

• A change in your mood that persists and lasts for several days surrounding your birthday
• Feeling more low, down, or sad than usual
• Crying more often than usual
• Ruminating on the past and goals unaccomplished (e.g., not getting married or having kids yet)
• Stressing about how much time you have left to live
• Not having much energy or motivation to do things
• Lack of interest in doing what you typically enjoy
• Changes in sleep
• Changes in appetite
• Difficulty focusing or concentrating
• Physical aches or pains
• Wanting to avoid the actual day of your birthday
• Disinterest in celebrating your birthday (e.g., rejecting or refusing plans to celebrate with friends or family)
• Desire to isolate yourself

How to Cope With Birthday Depression

There are different treatments and coping mechanisms to choose from that may help to heal your birthday blues and simply ease any negative feelings.

To alleviate your birthday blues and better understand where they come from, you may benefit from trying any of these strategies outlined below.

Allow Your Emotions to Arise

“We tend to associate birthdays with celebrations and positive experiences, and that may not be the case for everyone. So, if you are not feeling excited or happy during this time, allow yourself permission to sit with the sadness,” says Dr. Lira de la Rosa.

Allowing yourself to feel your emotions without judgment can enable you to process the deeper meaning behind it and maybe relieve some of the sadness you feel.

Practice Awareness and Self-Compassion

Becoming aware of your experience and being kind to yourself during the process is important. Dr. Lira de la Rosa recommends turning inward to take inventory of your feelings, thoughts, and where you hold tension in your body to better understand what you may be going through.

“If we increase our awareness about our feelings, we can approach these feelings with compassion. We can self-soothe and remind ourselves that we are human beings and that when we feel a range of emotions, that is okay,” says Dr. Lira de la Rosa.

Talk About Your Experience With Someone You Trust

Express your feelings to a friend or family member. Someone you know may go through the same thing during their birthday, which can be validating and affirming to hear. Others may be able to listen and help you feel better.

Either way, being open and vulnerable about how you feel with someone who is willing to hold space for you to vent can provide relief.

Celebrate However You Feel Comfortable

“Some people may feel guilty for feeling this way when loved ones or friends want to celebrate and plan festivities, when the birthday person may just want to avoid these kinds of celebrations,” says Dr. Lira de la Rosa.

He encourages people who feel this way to vocalize their feelings, wants, and needs regarding their birthday and not do anything that makes them feel worse or guilty.

It’s your day, so do whatever you feel comfortable with, whether that’s pushing past your negative feelings to celebrate with loved ones or staying home to take care of yourself.

Prepare for Your Birthday With Healthy Activities

“Others may benefit from acknowledging that they may experience sadness during a birthday and put some things in place to help alleviate or lessen the intensity of the sadness. It could be something like preparing for the upcoming birthday and doing things that will help you feel connected to others or yourself.”

However you choose to prepare, prioritize doing activities that make you feel good and lead to improved emotional, physical, and mental health.

Speak to a Therapist

If you would like to find the root cause(s) for feeling sad on your birthday, practice deeper self-reflection with the help of a therapist.

“If the person feels ready to delve into these underlying reasons why they may experience birthday depression, then I would recommend giving therapy a try,” says Dr. Lira de la Rosa. “Others may want to explore their experiences of sadness during their birthdays and could also benefit from talking with a therapist as they explore these experiences.

If you’ve ever felt like you were bottling up your emotions, you might have wondered, ‘Why can’t I cry?’ Feeling like you can’t cry can stem from factors including depression, personality, medications, medical conditions, trauma, and social expectations.

You might feel unable to cry even when you’re sad, anxious, or in pain. Not being able to cry when you want to or feel like you should can feel confusing and distressing.

However, there are some circumstances in which people can have difficulty crying. Read on to understand why you can’t cry even when you are sad and what you can do about it. 

Why Can’t I Cry: Possible Explanations

You might wonder, ‘Why can’t I cry?’ for several reasons. First, you should understand that you are not alone and, in most cases, there’s nothing to worry about. There are physical, emotional, and psychiatric reasons why crying may be affected.

Here are some common reasons why people find themselves unable to cry.

Medical Conditions 

Certain medical conditions simply make it physically difficult or impossible for you to shed tears. Conditions like dry eye syndrome physically impact the production or release of tears from your tear ducts.

Dry eye syndrome, known as keratoconjunctivitis sicca, is characterized by poor tear production. It is more common in people who wear contact lenses but can also be linked to pregnancy, hormone changes, age, rheumatoid arthritis, eyelid inflammation, diabetes, and thyroid problems.

Medications 

Being on certain medications can reduce or stop your ability to produce tears. One study showed that 46% of people who use antidepressants experience blunted emotions. These medications can help relieve symptoms of depression, anxiety, and other conditions, but they can also sometimes affect how people experience and express emotions.

Case reports suggest that selective serotonin reuptake inhibitors (SSRIs), in particular, are associated with this inability to cry when sad, highlighting the role of the serotonergic system in expressing emotions.

Certain other medications may affect tear production and contribute to dry eyes. Medications that can impact tear production include:

• Antihistamines
• Decongestants
• Anti-Parkinson’s drugs
• Antipsychotics
• Antispasmodics
• Beta blockers
• Diuretics
• Hormonal therapies
• Anticancer drugs
• Proton pump inhibitors
• Isotretinoin
• Aspirin and ibuprofen
• Hydrocodone and oxycodone

Climate

If you once found it easy to cry and are now finding it difficult because you relocated, it might be because you moved to a drier climate. While it’s not the most common phenomenon, living in an arid environment may cause your tears to dry up even before you realize it. Your body is also more likely to produce fewer tears. 

Windy conditions can also affect the production and evaporation of tears. According to the American Optometric Association, this can lead to the reduction of normal tear production and cause eye dryness, which makes it more difficult to produce tears.

Surgery 

If you’ve had eye surgery, you could experience difficulty crying. Laser-assisted in situ keratomileuses (LASIK) is a surgical procedure used to help people with vision problems improve their eyesight. One of the side effects just after the surgery is dry eye, making it difficult for you to cry. 

Mental Health Conditions 

While some people might find themselves crying more due to living with mental health conditions like depression and anxiety, others find that they become unable to cry. Conditions such as post-traumatic stress disorder and major depressive disorder can sometimes cause you to feel muted emotions that might prevent you from crying. 

Depression often causes melancholy, characterized by flat emotions and disinterest in the world. Anhedonia, or a loss of interest in previously enjoyed activities, is another common symptom of depression. Research suggests that people who experience anhedonia also have a more challenging time with emotional expression, including crying.

Emotional Repression and Suppression 

People deal with emotions in different ways. While some people have a very expressive style, others are more subdued, repressed, or find it hard to express their feelings, including crying. And some people may intentionally suppress their emotions to avoid revealing what they are feeling.

Frequently with repressed emotions, you might not even realize you are unconsciously avoiding your feelings, which is why you might be confused by your inability to cry when sad. 

Abuse 

Surviving emotional and physical abuse can have a negative impact on the way you process emotions. One of these is learning not to cry, especially in situations where crying has spurred further abuse from abusers in the past. Abuse survivors also sometimes experience numbed or muted emotions.

People who experience abuse and trauma may use emotional numbing as a way to disconnect from pain and distress. While this can provide temporary relief, it can make it difficult for people to connect with what they are feeling, which can make it difficult to cry.

Societal Expectations 

Certain societal and cultural standards sometimes ascribe shame to crying. Gender stereotypes can also play a role here. Hearing statements like “boys shouldn’t cry” or “crying is a sign of weakness” often makes boys grow up thinking that it’s wrong to cry. 

Why We Need to Cry 

Crying is a healthy way to express your emotions, and can help you feel a sense of relief in stressful, sad, or anxious situations. Crying also has a myriad of physical and psychological benefits. Some of them include: 

• Pain relief: If you are in emotional or physical pain, crying can help you feel some relief from your pain. When you cry, your body releases hormones such as endorphin and oxytocin that help reduce pain.
• Communication: Tears can sometimes help people understand what you are feeling when expressing your emotions. Tears are an early way we learn to communicate distress to those around us. Crying can gain social support from friends and family who will respond to your expression of emotion with empathy and concern.
• Social connection: In addition to communicating your emotions, they can also serve as a way to connect with others. One study found that people who struggle to cry also reported less connection with others and reduced empathy. They were also more likely to exhibit a more avoidant attachment style.
• Cleanse your eyes: Tears can help give your eyes a good cleanse when you are most in need of it. A lack of tears can lead to damage to the eye’s cornea and damage to vision.
• Mood booster: While it sounds counterintuitive, crying can sometimes help boost your mood. After a good cry, you may be likely to feel more relaxed and in a better mood. 

How to Cry If You Want to 

Being unable to cry isn’t necessarily a problem. Some people have honed healthy ways to feel and process emotions of sadness without crying. However, if you are concerned about your inability to cry and are looking for ways to fix that, here are a couple of tips to consider: 

Find a Safe Space

Sometimes, you might not be crying because you don’t feel like you’ve found a safe enough space for it. This can be any place where you feel comfortable and free to be your authentic self free from fear, stigma, and judgment. 

Consider Therapy

You might often not cry because you lack the tools to handle your emotions properly. Therapy can help with this. A therapist can guide you as you explore and learn about your feelings and emotional defenses that may inhibit your ability to cry more freely.

By working with a therapist, people can become more mindful and aware of their emotions. In addition to becoming more in tune with their feelings, a therapist can help people learn skills that will help them tolerate emotional distress rather than trying to repress or suppress it.

Therapy can also be a powerful tool for improving emotional regulation, which can help people better understand and manage their emotional experiences.

Lean On Your Support System

Sometimes, you might not cry because you keep your emotions bottled up and do not share them with your support system. Confiding in loved ones about your emotional struggles may allow you to feel less alone and better able to share your emotions and tears.

Dreams can be about as mysterious as our lives get—most of the time it can be impossible to understand why we’ve had a certain dream at all. Could it be the movie you watched right as you nodded off? Your vivid imagination? Stress from the previous day? Or is your subconscious trying to communicate with you?

One of the most perplexing, awkward, and universal dream occurrences is realizing in the middle of a dream that you’re stark naked. For some people this might be funny, but for many of us, it manifests some of our worst nightmares.

Some research suggests that dreams aren’t just random; they are symbolic and mirror your thoughts and emotions more than you may even realize.

Being naked in your dream can mean various things, from feeling vulnerable and ashamed to wanting to be free and authentic in your real life. While there are many interpretations as to why you may be naked in a dream, your feelings and experiences dictate what it means for you.

So, whether being nude in your dreams leaves you laughing or cringing, it’s worth considering what your subconscious might be trying to tell you.

The Symbolism of Being Naked in Your Dreams

Being naked in your dream is often connected with how you feel about yourself. If you’ve suddenly started having recurring dreams where you’re in your birthday suit, examine your emotions. First, how did you feel in the dream? Did you feel a little exposed or deeply uncomfortable?

However, dreams about being naked don’t always leave you feeling awkward or exposed. Sometimes, these dreams can be nudging you to embrace your most authentic self. If you’re dancing around naked without a care in the world in your dream, it could be a sign to completely embrace yourself, quirks and all.

According to Chelsey Borson, Dream Analyst & Founder Of Luna Leaps, dreaming about being naked is a common experience that can evoke feelings of vulnerability, embarrassment, or freedom. The symbolism of being naked in dreams often represents a desire for authenticity, openness, and fear of exposure or judgment. Possible interpretations include insecurity, a need for acceptance, or a longing for self-acceptance.

Your culture and beliefs also determine how you view being naked in your dream. In some places, being nude is as natural as breathing and might symbolize. For others, it’s more taboo, loaded with shame or embarrassment.

Ultimately, the symbolism of being naked in your dreams is deeply personal. If you’re feeling exposed, looking for authenticity, or maybe just processing some deep-seated fears or desires, your subconscious might just be trying to send you a message.

Psychological Perspectives on Naked Dreams

Psychologists have theorized about dreams since time immemorial. Dreams about being naked can be interpreted through different psychological schools of thought. Some of the most common are below: 

Freudian 

Sigmund Freud, known as the father of psychoanalysis, intepreted dreams as expressions of repressed desires or anxieties. In his view, being nude in a dream might symbolize hidden feelings of shame, guilt, or a fear of exposure—perhaps revealing your vulnerabilities or sexual desires that you’re unwilling to face in your waking life.

Jungian 

Carl Jung, another colossus of psychology, might interpret these dreams differently. He might see them as symbols of your persona being stripped away, exposing your true self. A Jungian psychologist may theorize that this signifies your vulnerability or the revelation of your most authentic self.

Cognitive

Cognitive psychologists might suggest that dreams of being naked reflect preoccupations you may have with your self-image or with the way society perceives you. Such dreams could be your brain’s way of processing fears related to embarrassment, social judgment, or feelings of inadequacy.

Gestalt 

In the Gestalt view, every part of a dream is seen as a reflection of the dreamer. Being naked in your dream could be interpreted as a wake-up call to examine areas of your life where you feel exposed or judged.

Evolutionary Psychology 

From an evolutionary standpoint, some might argue that these dreams tap into primal fears of vulnerability or exposure that our ancestors might have experienced in their environment, suggesting these dreams are deeply rooted in our biology.

Whichever the perspective that speaks most to you, there’s a clear theme when it comes to assessing dreams of being naked. They’re not thought of as random or meaningless. Instead, they are believed to be symbolic, indicating that your subconscious is trying to communicate with you.

Cultural and Historical Significance of Nakedness in Dreams

The significance of nakedness in dreams varies across different cultures and historical eras. In many ancient cultures, nakedness had double connotations of purity and disgrace:

• For example, in ancient Egypt, dreams were considered messages from the gods, and being naked in a dream could be interpreted as a sign of truthfulness or shame, depending on the context.
• Similarly, in Greek and Roman cultures, where the body was exalted, dreams of nakedness could signify natural human beauty and virtue or humiliation and vulnerability.
• For people who practice Christianity and Judaism, nakedness often carries a sense of sin and shame that can be traced back to the story of Adam and Eve in the Garden of Eden. People who ascribe to these faiths may attach feelings of guilt, sin, or immorality to dreams of being naked.
• For some indigenous tribes, the concept of nakedness does not carry the same connotations of shame as it does in many Western cultures. Dreams involving nakedness might be seen in a more neutral or even positive light, potentially symbolizing purity, authenticity, or a connection to nature.

Throughout history, literature and art have depicted nakedness in various ways, influencing how people perceive and interpret nudity in dreams. For instance, Renaissance art celebrated the human body in all of its gloriousness, associating nakedness with beauty and divinity, which could influence dream interpretations to lean towards notions of purity and natural state.

Common Variations of Naked Dreams

There are many variations of naked dreams. You could be alone or in public, completely nude or semi-clad. While you might think your dreams are unique to you, here are common variations of naked dreams you and millions of other people across the globe have experienced.

Being Naked in Public

Dreams where you find yourself naked in public are prevalent and can be pretty distressing. These dreams often reflect feelings of vulnerability or fear of exposure. Being in public in the dream can heighten anxieties about how others perceive you or concerns over your reputation or being judged.

The setting of the public space can provide additional context as to what aspect of your public life might be stressing you.

Being Naked in Front of Specific Individuals

If you’re naked in front of specific people in your dream, such as a boss, a family member, or a romantic interest, it could signify your fears or anxieties related to those relationships.

For instance, being naked in front of a boss who has been putting you through the wringer might signify that you’re worried about your position at work. The identity of the person you’re naked in front of can give you clues about what your dream means and what dynamics might be at play.

Feeling Comfortable (or Uncomfortable) With Your Nudity

Your emotional response to being naked in your dream is crucial to help you understand what the dream means. If you feel ashamed or find yourself trying desperately to cover up in the dream, you could be struggling with feelings of insecurity, guilt, or shame.

On the other hand, if you feel indifferent or even liberated by nudity, it might suggest that you are shaking off limitations or embracing openness and transparency in your life.

Other Elements or Symbols in the Dream

While you’re more likely to be hyperfocused on the fact that you were naked in your dream when you wake, take a moment to pay attention to other elements or symbols in your dream. For instance, the location—being naked at school, at work, or in a completely neutral place can all mean different things.

If other elements are present, they could all have meanings, too. A body of water might signify turbulent emotions; being partially dressed could mean you’re experiencing partial revelations. The presence of several elements adds depth and layers to your dream.

Interpreting and Analyzing Naked Dreams

To interpret and analyze your dreams, you need to reflect upon them, either by yourself or with the help of a dream analyst or therapist. Keeping a dream journal is helpful for this purpose. Document every detail of your dream as soon as you wake up. With time, you’ll be able to establish connections between your dreams and your real-life experiences and emotions.

Here’s a step-by-step guide to help you get started:

• Recall all the details: Start by remembering as many details as possible about the dream. Note the setting, the people present, your emotional responses, and any distinct objects or symbols that stood out.
• Assess your feelings: Identify how you felt during the dream with adjectives. Were you embarrassed, scared, indifferent, or perhaps even freed? Your emotions in the dream directly reflect your subconscious and can be insightful.
• Consider the context: Analyze where you were and who you were with. For example, being naked at work or in front of your boss could relate to insecurities about your performance.
• Reflect on your current life circumstances: Try to connect the dream to what’s happening in your life. Dreams of nudity can often be triggered by situations where you feel exposed, judged, or vulnerable. Identifying recent events or stressors eliciting similar emotions can give clues about the dream’s meaning.
• Understand cultural and personal symbols: Being naked might have different implications, from shame and vulnerability to freedom and authenticity, depending on your background and beliefs.
• Look for recurring patterns: If you have recurring dreams where you’re naked, watch out for recurring patterns. These could point to deeper, unresolved issues in your life that need attention.
• Seek external input: Sometimes, discussing your dream with someone else, like a friend or family member, can give you a fresh perspective. Alternatively, if you’re deeply intrigued or troubled by your dream, you could make an appointment with a dream analyst or a therapist who could provide more profound understanding and clarity.

“In my practice, I’ve observed that naked dreams are incredibly common and can occur across various age groups and backgrounds; by exploring the context and emotions within these dreams, individuals can gain valuable insights into their inner experiences and psychological well-being,” says Erin Ulman, LPC.

Coping Strategies for Dealing With Naked Dreams

If naked dreams are causing you distress or confusion, there are several strategies you can use to cope with and understand these experiences better. 

One practical approach to dealing with naked dreams could be journaling about the dream and exploring the emotions and symbols present.

Here are some practical steps to help you manage and potentially reduce the frequency or intensity of naked dreams:

• Reflect on the dream’s meaning: Reflect on what the dream might signify about your life, emotions, or self-image. Understanding the possible messages or themes can ease anxiety and help you identify areas of your life that may need your attention.
• Address underlying stress or anxiety: Identifying and addressing any underlying stressors or worries in your life can help ease these dreams if they’re connected to feelings of unease. Consider stress-reduction techniques such as mindfulness, meditation, exercise, or talking to a counselor.
• Improve sleep hygiene: You should maintain a regular sleep schedule, create a restful environment, and avoid stimulants or stressful activities before bed if you’re having distressing dreams.
• Journaling: Keeping a dream journal can be therapeutic. It allows you to express and process the emotions associated with the dream. Writing down what you remember can also help you identify patterns or triggers over time.
• Visualization and mental rehearsal: Before going to bed, practice visualizing yourself confidently and calmly handling a situation where you’re naked in a dream. Mental rehearsal can prepare you to react more positively or neutrally if the dream occurs again.
• Cultivate self-acceptance: Work on building your self-esteem and body positivity. Accepting yourself as you are can mitigate feelings of shame or embarrassment in dreams and real life.
• Mindfulness and relaxation techniques: Engaging in mindfulness or relaxation exercises before bed can help you calm your mind, potentially causing you to experience more peaceful dreams. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can be helpful. Borson says incorporating techniques from Vipassana meditation, such as mindfulness and non-judgmental awareness, can help people navigate naked dreams with a sense of presence and acceptance.
• Seek professional help: If naked dreams are persistent and troubling, talking to a mental health professional or a dream analyst can equip you with coping strategies to overcome these dreams.

These coping strategies can help you better manage and potentially reduce the impact of naked dreams on your sleep quality and emotional well-being.

While dreams of being naked can be unsettling or even embarrassing, they are a window into your subconscious. They can reveal your inner fears, wants, and desires. Delving into these dreams can help you gain valuable insights into your emotional and psychological state. However, practical coping strategies can help ease your fears if you find them distressing.

Overall, dreaming about being naked is a powerful symbol that invites individuals to explore their vulnerabilities, desires for authenticity, and fears of judgment. By approaching these dreams with curiosity, compassion, and mindfulness, Borson says, one can uncover hidden truths, cultivate self-acceptance, and embark on a journey of self-discovery.

Dopamine is a neurotransmitter—a chemical in the body—that carries signals from the brain to the body. It is produced naturally in the brain and plays an important role in movement, cognition, reproduction, mood, learning, memory, sleep, and more.

Dopamine deficiency, in which too little dopamine is available or processed, can cause problematic changes in mood, memory, sleep, social behavior, and the many other processes that this neurotransmitter helps regulate. Dopamine performs these important functions despite making up only a small percentage—less than 1 percent —of the brain’s neurons.

Dopamine Deficiency Signs and Symptoms

With links to conditions like schizophrenia and Parkinson’s disease, dopamine deficiency can cause similar symptoms, such as:

• Chronic back pain
• Persistent constipation
• Weight fluctuations
• Dysphagia or difficulty swallowing
• Sleep disorders
• Fatigue
• Attention difficulties
• Reduced sex drive
• Hallucinations and delusions
• Aspiration pneumonia
• Low moods

Causes of Dopamine Deficiency

Any number of factors might be responsible for low dopamine levels. These include sleep deprivation, obesity, drug abuse, saturated fat intake, and stress. Here’s a closer look at each.

Sleep Deprivation

Besides your morning coffee, dopamine is one of the reasons you feel refreshed and alert most mornings. This wakefulness is promoted by dopamine receptors—in particular, the D2 receptor. These receptors help mediate the functions of dopamine in the body.

However, sleep deprivation can reduce the number of D2 receptors in important areas of the brain, impeding dopamine transmission and production. In fact, with conditions such as Parkinson’s disease, many people lack sufficient dopamine and feel excessive daytime sleepiness.

Obesity

Among the other issues to which obesity has been linked is dopamine deficiency. Like sleep deprivation, obesity can lead to a reduction in D2 receptors. This becomes especially apparent when comparing the number of receptors in people who are and are not obese.

Drug Abuse

During early usage, certain drugs can contribute to an increase in dopamine. Cocaine, for example, produces euphoria and boosts dopamine levels. However, long-term use of these drugs is certain to offer diminishing returns, especially where dopamine production is concerned.

Saturated Fat

When you have fried chicken, buttered bread, chocolate, and other foods high in saturated fats, your brain understandably lights up with dopamine at all the pleasure you’re receiving from these foods.

However, these foods produce only short-term enjoyment. Over time, a high-fat diet disrupts central nervous system functioning and disrupts dopamine production, in turn leading to a deficit.

Stress

Stressors such as financial, relationship, workplace, and family life issues, can affect your body’s production of dopamine. Over time, this can lead to a deficiency.

Conditions Linked to Low Dopamine

A few of the conditions that can lead to low dopamine symptoms includes the following.

Major Depressive Disorder

Major depressive disorder is characterized by prolonged depressive moods or a lack of interest in activities that would ordinarily be appealing. This loss of interest is commonly referred to as anhedonia.

Both anhedonia and dopamine deficiency are related to a disruption in the mind’s reward process, which involves anticipation, motivation, and decision-making. Decreased levels of dopamine have been associated with major depressive disorders.

Schizophrenia

Schizophrenia is a severe mental health condition that can cause an abnormal interpretation of reality and, in turn, can affect a person’s ability to think and act. Some of its symptoms, such as hallucinations, delusions, and abnormal gait, can also be attributed to dopamine deficiency.

Parkinson’s Disease

Parkinson’s is a disorder of the nervous system. It is identifiable by tremors which may begin as barely noticeable, before progressing into obvious quivers, muscle stiffness, or delayed movement. This disorder may also cause problems with balance during motion.

Parkinson’s disease is the result of a number of factors, one of which is a reduction in the production of dopamine in the brain. When there is a dopamine deficit, this can cause the distinct movement difficulties associated with this condition.

How to Treat Low Dopamine Symptoms

Low dopamine levels can produce negative reactions throughout the body. Some things that you can do to fix low dopamine include getting regular exercise, eating foods that support dopamine production, consuming probiotics, and listening to music

Exercise

Working up a sweat by running, swimming, dancing, or other forms of movement, can help with increasing dopamine levels in the body. Studies carried out on animals have shown that certain portions of the brain are flushed with dopamine during physical activity. It is why exercising may sometimes produce a high.

Natural Sources

Your body’s supply of dopamine may be supported by external sources. Natural sources such as bananas, plantain, and avocado have been found to contain high levels of dopamine. Apples, eggplant, spinach, and tomatoes have also been recognized as dopamine sources. Proteins are also notable components in the dopamine production process.

Probiotics

Probiotics may get more notice for promoting gut health, but this bacteria is not only an important part of the body’s microbiome, it may also be useful for the production of dopamine and other neurotransmitters.

Music

Music has been shown to stimulate dopamine production in the brain, generating the familiar feelings of pleasure and excitement you experience when you listen.