It's no secret that the festive season can be overwhelming, and for those who are low on dopamine, it can be even more challenging. Common effects of a lack of dopamine include poor sleep, difficulty concentrating, low motivation, and dysregulation, among many others. For individuals with conditions like ADHD, this can be especially true if not properly managed.

While it may be tempting to seek out quick fixes to boost dopamine levels, it's essential to focus on slow-release activities that can improve your mental health. The following menu of themed activities is designed to help you find a sense of calm amidst the holiday chaos. Important psychological themes include Mindfulness, Social connection, Sense of Accomplishment and Gratitude. The dopamine-boosting activities outlined below are not only fun, but they can also help you reconnect with yourself and others.

1. Mindfulness

One great way to slow down and focus on the present moment is to practice mindfulness. Activities like nature walks, breath work, drawing, yoga, gratitude journaling, and meditation can help anchor your focus and provide a much-needed break from the hustle and bustle of the season.

2. Socially Connection

Social connection is also essential for improving mental health. Cooking, decorating, playing games, traveling, and sharing stories are all great ways to foster a sense of belonging and connection with loved ones.

3. Sense of Accomplishment

For a tangible sense of accomplishment, try hands-on activities like DIY spa nights, art projects, or gardening. These activities can be therapeutic and rewarding, providing a much-needed break from the chaos of the season.

4. Gratitude

Finally, take time to appreciate the beauty and wonder of the world around you. Stargazing, storytelling, traveling to new places, sightseeing while on a hike, going to a concert, or visiting a museum can all provide moments of awe and appreciation.

In this season of excitement and exhaustion, make it a priority to focus on intentional, slow dopamine releases. Remember, the festive season is not just about the hustle and bustle, but also about finding moments of tranquility and joy.