Why large doses of pleasure are eroding your chances of authentic happiness

Happiness is a topic we all discuss from time to time, and a state we strive to attain. While it is one of our most important emotions, along with pleasure, scientific evidence suggests happiness has many benefits for health, and can increase longevity. I have written several articles on the topic of happiness. However, today, I want to look at this significant topic through a different lens. A lens that considers authentic happiness in the context of brain chemistry properties. Specifically, to distinguish between the chemicals that drive pleasure and happiness. While both are beneficial, too much pleasure, as you will read, can negate happiness and increase depression and poor health. So, let’s dive in to see how your happiness and pleasure barometers are tracking.

How do we measure happiness?

How and where do we find happiness? In the pursuit of happiness, individuals engage in varied activities and pastimes. From food, alcohol, drugs, gambling, extreme sports and adventures. Furthermore, movies, games, spiritual pursuits, socialising, to setting challenging goals. As you will see, some activities are linked with one specific chemical more than others. On a global level, countries also focus on happiness and wellbeing. Bhutan, for instance, measures the collective happiness and well-being of it’s population with a gross national index. Additionally, in 2016, the United Arab Emirates created their first Minister for Happiness, responsible for creating a happier society. Moreover, while happiness can be difficult to measure, and is ultimately determined by individuals, Ben Tal Shahar, the author of ‘Happier,‘ states:

‘Happiness is created through a combination of experiencing pleasurable moments; good feelings.’

Pleasure doesn’t always equal authentic happiness

So, let’s dive into the subtler difference between pleasure and happiness in this context, to unpack clues to unlock the keys to happiness. Dr Robert Lustig, a paediatric neuro-endocrinologist at the University of California in San Francisco, shares some fascinating insights in his book, ‘The Hacking of the American Mind.’  Fundamentally, he believes pleasure and happiness have been mixed up, according to our brain chemistry function. Furthermore, large corporations use this knowledge to increase their profits at the expense of the American population. While he goes deep into the latter, which makes for a poignant read, my intention here is to help you increase your authentic happiness. Importantly, so you can decide if it is helpful to change any of your habits or pastimes.

Neurotransmitters and authentic happiness

While we have many neurotransmitters, (a signalling molecule secreted by a neuron to affect another cell across a synapse), we have two important ones specifically associated with pleasure and happiness. Firstly, dopamine. Dopamine is associated with pleasure or reward. The second neurotransmitter is serotonin. Serotonin is associated with contentment, oneness or peace. Ultimately, happiness, or what I will refer to as authentic happiness. Moreover, there is a fundamental difference between dopamine and serotonin. While dopamine is the ‘reward’ neurotransmitter that tells our brains we want more, Serotonin is the ‘contentment’ neurotransmitter that tells our brains we don’t need any more. This is the key point.

 

One chemical can lead us to craving more and one can benefit our feelings of content or inner peace. Click To Tweet

 

Dr Lustig cites seven critical differences between happiness and pleasure in terms of their properties. First, pleasure is short-lived  while happiness is long-lived. Second, pleasure is visceral while happiness is ethereal. Third, pleasure is associated with taking, while happiness with giving. Fourth, pleasure can be gained by substances while happiness can be found without them. Fifth, pleasure is often gained alone while happiness is often gained in social groups. Finally, the experience of pleasure can lead to addiction and depression while happiness does not. You cannot be addicted to happiness. Ultimately, too much dopamine drives down serotonin and can lead to unhappiness, and chronic stress drives down both. In conclusion, achieving a healthy balance which includes managing stress levels is key to your authentic happiness.

Where do we get dopamine from?

Dopamine is released in the brain whenever we consume alcohol, nicotine, sugary foods, caffeine, or processed foods. Furthermore, illicit or pharmaceutical drugs, such as opiates, release dopamine, as does gambling, gaming and time on social media. However, when we celebrate a goal and feel proud of an achievement, we also release small amounts of dopamine. In my view, a key way to increase our positive feelings.

The problem with the first few categories is that dopamine gives you an initial hit, which then falls to a lower level. Due to its excitatory properties, you then crave more. Over the long term, this can lead to addiction, depression, unhappiness and massive health problems. You only have to take a look around to witness this. We see people with gambling addictions, drug and alcohol dependence, reliance on chocolate, junk food, social media, gadgets and gaming. Furthermore, millions of children and adults have mobile phones with them constantly, which they become addicted too. There is even a name for phone addiction. It’s called nomophobia. They are all crying out for our attention, and our attention is a highly profitable commodity.

Social media platforms keep you coming back for more

Interestingly, Facebook’s Chamath Palihapitiya admitted on CNBC that Facebook intentionally designed its social media platform to stimulate dopamine in the user’s brain to make them use the app more. In his book, ‘The hacking of the American Mind’, Dr Lustig believes the big corporations are so aware of the dopamine effect that they create their products to trigger this, to help build profits at the sacrifice of health. Indeed, he estimates that 75% of the $4 trillion spent on US Healthcare is for diseases such as obesity, depression, cancer, cardiovascular disease, diabetes can be tracked to our ‘hacked minds.’

On the flip side, we can use these neurochemical’s properties to motivate ourselves. Remember, it’s not all bad! Because of our desire for short-term pleasure, breaking our goals into small tasks, completing one, ticking it off and enjoying the feeling helps us keep the motivation up. Moreover, having something to look forward, a social event, or party, is a great way to build your feelings of pleasure with the anticipation we build.

Serotonin helps create authentic happiness

Serotonin has a different effect on the brain. It is a ‘contentment’ neurotransmitter that tells our brain, ‘This feels good. I have had enough. I don’t want or need more.’ Serotonin regulates our mood. Furthermore, you cannot overdose on serotonin.

It is worthwhile pausing for a moment to reflect on your technology habits. How often do you check your social media account? What happens when you hear a ping or see a notification? Do you regularly unplug from your gadgets, or are you the sort of person who is constantly checking social media or playing games? Is your phone with you 24/7 and do you feel as if something is missing if it isn’t? If so, it might be worth getting used to living without it for a time?

Unplugging from your usual reward behaviours or activities can feel challenging at first

Undeniably, you may feel a sense of loss, boredom or anxiety. However, moments of creativity and insights are what can await you instead. What about sugary foods, junk food, alcohol or gaming? Do you use these too frequently to seek instant reward and pleasure? Finally, knowing that big corporations use this dopamine brain fact to increase profits, will hopefully give you a stronger reason to change your diet, gaming or social media habits?

Let’s look at a few ways to increase your authentic happiness, while, of course, still enjoying some pleasure.

Four C’s and the PERMA Model of happiness and wellbeing.

Dr Lustig has a solution he calls the ‘Four C’s.’  Four ways to increase serotonin naturally and build contentment, peace and happiness. I believe they fit well with Dr Martin Seligman’s model of happiness and wellbeing, the PERMA model. The PERMA model outlines five key pillars that contribute to positive wellbeing: Positive emotions, Engagement, Relationships, Meaning, and Accomplishment. Along with the ‘Four C’s, they can help you build authentic happiness while keeping pleasure driven rewards in check.

Let’s pull them together.

1.Connect

We release serotonin when we are enjoying the company of others, (and possibly a bit of dopamine and oxytocin, another important neurotransmitter.) Furthermore, Dr. Lustig also says that eye contact is important as it builds empathy. Moreover, the third of Seligman’s pillars, Relationships, highlights this key activity. Furthermore, when you enjoy the company of others, you are likely to feel a positive emotion. This ticks the P in the PERMA Model. Additionally, we see the importance of connection playing out in research into Blue Zones. Blue Zones are areas of the world with high longevity. You can read about one of them, Ikaria, a Greek island, where I share key ingredients for a long and healthy life.

2. Contribute

When you contribute and focus on others, rather than yourself, you feel better. Remember how you feel when you do a random act of kindness, make dinner for the neighbour or help a friend? Contributing has a positive effect on your brain’s pathways, and you are highly likely to feel good. Again, matching with the P in the PERMA model. Furthermore, contributing can also increase feelings of self-worth and esteem, which increase meaning and purpose.

3. Cope

Learning to cope and build resilience is an important skill to develop. Dr. Lusting includes three areas in his ‘Four C’s.’

1. Sleep. Getting good quality sleep is critical as it is essential to our serotonin levels. Moreover, sleep deprivation increases cortisol levels, the stress hormone, and can lead to depression. For additional information on how to improve your sleep, check out this article.
2. Mindfulness, meditation or prayer. These activities all help increase serotonin and brain function. When you consider how disconnected we are, how short our attention span is, and how easily we succumb to distraction, taking time to focus your attention is a critical skill to develop today. Furthermore, learning to tame the mind and change unhelpful or negative thoughts is essential for increasing happiness. Moreover, this lies at the epicentre of my work. Importantly, I believe it is one of the most indispensable skills to master in the pursuit of self-mastery and authentic happiness. Additionally, it has the potential to transform lives.
3. Exercise. When we exercise, our body produces endorphins which help us feel great. Exercise often involves setting and achieving goals, connecting with others, which tick the pillars of the PERMA model.

4. Cook

I believe the art of cooking healthy food is on the rise. Many people want to improve their health and take control over their lives. You only have check out the millions of YouTube videos on the topic and the numerous shows on TV. Certain foods, such as fish, contain the amino acid, Tryptophan, a precursor to the neurotransmitter serotonin. Omega-3 also improves mood, whereas processed foods reduce tryptophan and can lead to lower moods. I am fortunate as my husband loves to cook. Moreover, when he cooks, he seems to be in a state of flow, and flow states increase productivity and happiness. Importantly, it is the equivalent of Engagement in the PERMA model. Whether cooking is your thing or not, finding a hobby or activity that you enjoy and engage with fully is important for your wellbeing and authentic happiness, engagement and meaning in life.

The glue that binds authentic happiness together is our ability to make meaning

The one component of the PERMA model, I believe, which brings all of this together, is Meaning. I believe our ability to find meaning in our lives is one of our greatest allies. One Harvard research trial shows that respondents who believe they have meaning in their life have better physical and mental health scores and higher cognitive function compared with those who didn’t.

Without meaning, there can be no happiness. And meaning is the one thing we can choose. We can decide to shift our perspective on the world and choose a positive meaning that eating healthy foods is a priority. Moreover, we can decide that eating junk food, participating in drugs or drinking too much alcohol is not something we will tolerate any longer. Perhaps it will stop the large corporations from getting richer? Ultimately, it’s your choice to choose a meaning that helps you build a sense of self and engage in pursuits that both build pleasure and authentic happiness.

Meaning is something you build out of your life

I will end with a quote which I believe brings this all together and puts responsibility in your hands, not the hands of a substance, company product, drink, sugary food or social media corporation:

Meaning is not something you stumble across, like the answer to a riddle or the prize in a treasure hunt. Meaning is something you build into your life. You build it out of your own past, out of your affections and loyalties, out of the experience of humankind as it is passed on to you, out of your own talent and understanding, out of the things you believe in, out of the things and people you love, out of the values for which you are willing to sacrifice something. The ingredients are there. You are the only one who can put them together into that unique pattern that will be your life. Let it be a life that has dignity and meaning for you. If it does, then the particular balance of success or failure is of less account. John Gardner

 

Finally, referring back to the meaning of happiness, as Dr. Martin Seligman says, we create it through a combination of experiencing pleasurable moments, connecting with people, accomplishing goals, having fun and service to others.

Are you willing to change the meaning you put on your habits? Could you embrace healthier habits and pursuits that will allow you to increase your pleasure in healthy ways, and your authentic happiness? Will you take more control and choose wisely, knowing that large corporations are no longer hacking your brain for their profits? Worth considering in my books!