Dopamine Nation by Anna Lembke
Date read: 1/3/24. Recommendation: 8/10.

Dopamine Nation is categorized as a clinical psychology book, and it is certainly that, offering strategies for those struggling with addiction, depression, and anxiety. But it’s equal parts philosophy. Lembke reflects on the modern world where we have constant access to high-reward, high-dopamine stimuli—everything from social media and news to drugs and food. And she offers a refreshing perspective, challenging us to embrace pain and its importance in our lives, rather than numbing ourselves at the first sign of discomfort. As her book notes, our obsession with empathy has run wild and must be paired with accountability if we want to drive lasting change and live more balanced lives.

Check out my notes below or Amazon for details and reviews.

My Notes:

I do whatever I want, whenever I want:
“Over the past three decades, I have seen growing numbers of patients like David and Kevin who appear to have every advantage in life—supportive facilities, quality education, financial stability, good health—yet developing debilitating anxiety, depression, and physical pain. Not only are they not functioning to their potential; they’re barely able to get out of bed in the morning.” Anna Lembke

Pain is necessary:
“Prior to the 1900s, doctors believe some degree of pain was healthy….By contrast, doctors today are expected to eliminate all pain lest they fail their role as compassionate healers. Pain in any form is considered dangerous, not just because it hurts but also because it’s thought to kindle the brain for future pain by leaving a neurological wound that never heals.” Anna Lembke

We spend our entire lives running from pain and even the slightest discomfort, trying to distract ourselves each step of the way. 

“The reason we’re all so miserable may be because we’re working so hard to avoid being miserable.” Anna Lembke

“Pain to treat pain. Anxiety to treat anxiety.” Anna Lembke

“What if, instead of seeking oblivion by escaping from the world, we turn toward it? What if instead of leaving the world behind, we immerse ourselves in it?” Anna Lembke

Assuming responsibility: 
Victim narrative: “Patients who tell stories in which they are frequently the victim, seldom bearing responsibility for bad outcomes, are often unwell and remain unwell. They are too busy blaming others to get down to the business of their own recovery. By contrast, when my patients start telling stories that accurately portray their responsibility, I know they’re getting better.” Anna Lembke

“One of the jobs of good psychotherapy is to help people tell healing stories…We as mental health care providers have become so caught up in the practice of empathy that we’ve lost sight of the fact that empathy without accountability is a shortsighted attempt to relieve suffering.” Anna Lembke

“But if the therapist can help the patient take responsibility if not for the event itself, then for how they react to it in the here and now, that patient is empowered to move forward with their life.” Anna Lembke