⚠️ Caution:

• Chasing dopamine via scrolling, sugar, or chaos worsens burnout and dysregulation.

Depression

Primary: 🌱 Serotonin
Secondary: Dopamine, Endorphins

Why:

• Depression involves mood regulation, circadian rhythm, and emotional tone

• Dopamine drops secondarily due to low energy and hopelessness

Most helpful supports:

• Light exposure (especially morning)

• Routine and predictability

• Gentle movement (not “push harder”)

• Regular sleep/wake times

• Behavioral activation at low threshold

• SSRIs/SNRIs when indicated

⚠️ Caution:

• Forcing motivation before mood stabilizes can increase shame.

Trauma / PTSD / Dissociation

Primary: 🛡 Oxytocin + Endorphins
Secondary: Serotonin

Why:

• Trauma disrupts safety, trust, and pain modulation

• The nervous system is organized around threat, not reward

Most helpful supports:

• Safe, attuned connection (human or animal)

• Co-regulation before self-regulation

• Deep pressure, rhythmic movement

• Laughter after safety is established

• Trauma-informed therapy (EMDR, IFS, SE, etc.)

⚠️ Caution:

• Dopamine-seeking can feel destabilizing when safety isn’t present.

Chronic Illness / Chronic Pain

Primary: 🔥 Endorphins
Secondary: Serotonin, Oxytocin

Why:

• Chronic pain and illness tax the body’s pain-buffering systems

• Fatigue and inflammation affect mood and motivation secondarily

Most helpful supports:

• Pacing (not boom-bust cycles)

• Gentle, consistent movement

• Pain-safe pleasure (music, warmth, humor)

• Social connection that doesn’t demand energy

• Multidisciplinary medical care

⚠️ Caution:

• “Just exercise” advice often increases flares and guilt.