I WAS out and about recently and stopped off for a coffee. I couldn’t help but notice how many people were glued to their phones, totally absorbed in their digital devices, even as many of them were walking along, oblivious to their surroundings.

I also noticed how many people were sat down in couples or groups, and were all on their phones, not really conversing with each other.

In our fast-paced, digitally driven world, it’s easy to get caught up in a whirlwind of constant stimulation. From the endless scroll of social media to the immersive worlds of video games, we’re constantly bombarded with experiences designed to trigger our brains’ reward system.

At the heart of this lies dopamine, a neurotransmitter often associated with pleasure and reward. When we engage in activities we enjoy, our brains release dopamine, creating a sense of satisfaction and motivation. However, excessive dopamine stimulation can lead to a range of issues, including addiction, anxiety, and depression.

Social media platforms, for instance, are expertly crafted to keep us hooked. The intermittent reinforcement of likes, comments, and notifications provides a constant stream of dopamine hits, making it difficult to resist the urge to check our phones. Similarly, video games are designed to be highly engaging, with rewards and challenges strategically placed to maintain our interest.

While these activities can be fun and enjoyable in moderation, overindulgence can lead to negative consequences. When we’re constantly seeking out dopamine rushes, our brains become less sensitive to natural rewards, making it harder to find satisfaction in everyday life.

If we look back in time, to when we were living in caves and such like, dopamine helped with our evolution. Every time we did something that helped our tribe or group, such as bringing food or firewood home, we got a reward. That reward was a feeling of motivation, we felt good. We would then be tempted to do the same type of thing again; it is how we thrived and evolved.

I tend to think of dopamine like a rollercoaster. When we experience a surge of dopamine, we feel elated and energised. However, as the effects of the dopamine rush wear off, we may experience a crash, feeling low, irritable, or even depressed. This rollercoaster effect can be particularly harmful to our mental well-being, as it can lead to mood swings, anxiety, and difficulty concentrating.

To counteract the negative effects of excessive dopamine stimulation, it’s important to find ways to level out our dopamine production. This can be achieved by incorporating a variety of activities into our daily lives, including:

* Mindfulness and Meditation: These practices can help us to become more aware of our thoughts and feelings, reducing stress and anxiety. I’m going to talk about them in more detail in this column next week.

* Physical Exercise: Regular exercise can boost our mood, improve our sleep, and reduce stress. Even a brisk 30 minute walk, where we get in the moment and don’t look at our phones can make a big difference.

* Social Connection: Spending time with loved ones can help us to feel more connected and supported. The trick is to actually get in the moment and converse with those we are with, enjoying their company and feeling naturally stimulated.

* Nature Therapy: Spending time in nature has been shown to have a positive impact on mental health, I talk about it a lot. Now that we have had the first snow of the season, and we are not officially in winter yet, it can be difficult to motivate ourselves to get out and about, but if you make the effort, you will feel the benefit.

As with most things in life, it’s important to remember that moderation is key. While it’s okay to indulge in activities that bring us pleasure, it’s important to balance these with activities that promote relaxation and rejuvenation. Next time you’re out and about with friends, try putting your phone in your pocket and enjoy the company you are with.

Please remember there is no need to struggle on your own, there is lots of help available locally. To find mental health support across Bradford District and Craven, visit healthyminds.services and use the “support finder”.

If you are in a mental health crisis and need urgent help, please call 0800 952 1181 to speak with First Response. When a First Response telephone assessment indicates a need for a face-to-face assessment, they will aim to see you within four hours.

You can also find emotional and confidential support by calling Guide-Line on 08001 884 884 or chat online at mindinbradford.org.uk/chat (8am to 12am).

* Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England. Email wellbeing@martinfurber.com