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Dopamine: The Reward Hormone

Unlocking Motivation, Pleasure, and Purpose

Dopamine, often called the “reward hormone,” is a neurotransmitter that plays a major role in how we experience motivation, pleasure, and satisfaction. It is released in the brain when we achieve a goal, enjoy a delicious meal, or listen to music we love. This biochemical reaction reinforces positive behaviors and drives us to repeat them.

🧠 How Dopamine Works

Dopamine operates in a reward circuit known as the mesolimbic pathway. When you perform actions that your brain perceives as beneficial—like completing a task or eating a favorite food—dopamine is released, giving you a feeling of satisfaction and pleasure.

According to research by Stellar et al. (2011), the release of dopamine acts as a “motivational salience” signal that promotes goal-directed behavior.

🎯 Boosting Dopamine Naturally

To encourage healthy dopamine levels, consider integrating these daily habits:

  • Set and achieve small goals
  • Listen to music that uplifts you
  • Eat your favorite (healthy) comfort foods
  • Practice gratitude
  • Exercise regularly
  • Celebrate accomplishments, big or small

📚 References

  • Stellar, J. E., John-Henderson, N., Anderson, C. L., Gordon, A. M., McNeil, G. D., & Keltner, D. (2011). Positive affect and markers of inflammation: Discrete positive emotions predict lower levels of inflammatory cytokines. Emotion, 15(2), 129–133.
  • Volkow, N. D., Wang, G.-J., Fowler, J. S., & Telang, F. (2008). Overlapping neuronal circuits in addiction and obesity: Evidence of systems pathology. Philosophical Transactions of the Royal Society B, 363(1507), 3191–3200.
John S. Collier, MSW, LCSW, is a seasoned clinical social worker with over 25 years of experience, serving the London, Kentucky area through Southeast Kentucky Behavioral Health, LLC. Known for his compassionate approach and commitment to quality care, Mr. Collier supports individuals and families with a focus on mental health and well-being. He is available for professional inquiries at (606) 657–0532, extension 101, or by email at [email protected].

Forgive Yourself: A Guide to Letting Go of Guilt

We all make mistakes. Maybe you said something hurtful to a friend, failed a test because you didn’t study, or made a choice you regret. Whatever it is, holding on to guilt can feel like carrying a heavy backpack everywhere you go. The good news is that you don’t have to carry that weight forever. Learning to forgive yourself is an important skill that can help you feel better, move forward, and grow as a person.

Why Is It So Hard to Forgive Ourselves?

When we hurt someone or mess up, it’s easy to get stuck in negative thoughts. You might think, “I should have known better” or “I don’t deserve to be happy after what I did.” These thoughts come from guilt and shame.

  • Guilt happens when we realize we did something wrong. This feeling can actually be helpful because it encourages us to make things right (Tangney et al., 2007).
  • Shame is different—it makes us feel like we are a bad person, not just that we did something wrong. Shame can be harmful because it makes us feel stuck and unworthy of forgiveness (Brown, 2012).

The truth is, nobody is perfect. Everyone makes mistakes, and those mistakes don’t define who you are.

The Benefits of Forgiving Yourself

Forgiving yourself doesn’t mean forgetting what happened or pretending it didn’t hurt someone. It means recognizing your mistakes, learning from them, and moving forward in a healthier way.

Studies show that self-forgiveness can:
✔ Reduce stress and anxiety (Wohl et al., 2008)
✔ Improve self-esteem (Hall & Fincham, 2005)
✔ Help you maintain better relationships (Thompson et al., 2005)

When you forgive yourself, you give yourself a second chance to grow and become a better person.

Steps to Forgiving Yourself

If you’re struggling to forgive yourself, here are some steps to help:

1. Admit What Happened

Be honest with yourself about what you did and how it affected others. Avoid making excuses, but also avoid being too hard on yourself.

2. Apologize and Make Things Right

If you hurt someone, a sincere apology can help. Sometimes, making up for a mistake can help you forgive yourself faster. If you can’t fix the situation directly, try doing something good for someone else.

3. Learn from Your Mistakes

Ask yourself:
🔹 What can I do differently next time?
🔹 How can I grow from this experience?

Turning mistakes into lessons can make you stronger and wiser.

4. Practice Self-Compassion

Would you tell a friend they are a terrible person because they made a mistake? Probably not. So why do it to yourself? Try speaking to yourself with kindness instead of criticism.

5. Let Go of the Past

Holding onto guilt won’t change what happened. The best thing you can do is focus on being the best version of yourself moving forward.

Conclusion

Forgiving yourself isn’t always easy, but it’s an important step toward happiness and personal growth. Nobody is perfect, and mistakes are part of being human. By practicing self-compassion, making things right, and learning from the past, you can free yourself from guilt and move forward with confidence.

This article was written by John S. Collier, MSW, LCSW.  Mr/ Collier has over 25 years of experience in the social work field.  He currently serves as the Executive Director of Southeast Kentucky Behavioral Health, LLC based out of London Kentucky.  John may be reached at (606) 657-0532 extension 101 or by email at [email protected].

References

  • Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Gotham Books.
  • Hall, J. H., & Fincham, F. D. (2005). Self–forgiveness: The stepchild of forgiveness research. Journal of Social and Clinical Psychology, 24(5), 621-637.
  • Tangney, J. P., Stuewig, J., & Mashek, D. J. (2007). Moral emotions and moral behavior. Annual Review of Psychology, 58, 345-372.
  • Thompson, L. Y., Snyder, C. R., Hoffman, L., Michael, S. T., Rasmussen, H. N., Billings, L. S., … & Roberts, D. E. (2005). Dispositional forgiveness of self, others, and situations. Journal of Personality, 73(2), 313-360.
  • Wohl, M. J., DeShea, L., & Wahkinney, R. L. (2008). Looking within: Measuring state self-forgiveness and its relationship to psychological well-being. Canadian Journal of Behavioural Science, 40(1), 1-10.
Telling Your Child “No” Without a Good Explanation

The word “no” is an essential part of parenting, helping children understand boundaries, safety, and appropriate behavior. However, simply saying “no” without offering an explanation can lead to frustration, confusion, and resistance from children. Research in developmental psychology and child behavior suggests that explaining the reasoning behind a “no” can foster better communication, cognitive development, and emotional regulation in children (Grolnick et al., 2007).

This article explores the importance of providing explanations when setting boundaries for children and how this approach can benefit their emotional and cognitive growth.

The Psychology Behind “No”

Children are naturally curious and seek to understand the world around them. When a parent tells a child “no” without an explanation, the child may not grasp the reasoning behind the restriction. This lack of understanding can lead to:

  • Increased frustration and defiance (Baumrind, 1991)
  • Reduced trust in parental guidance (Grusec & Goodnow, 1994)
  • Impaired problem-solving and decision-making skills (Deci & Ryan, 1985)

On the other hand, when parents provide an explanation, it allows the child to process the logic behind the rule, making them more likely to accept and internalize it (Smetana, 2011).

The Benefits of Explaining “No”

1. Encourages Critical Thinking and Decision-Making

Explaining “no” helps children develop reasoning skills. For example, if a child asks to eat candy before dinner, simply saying “no” may lead to frustration. Instead, saying, “We need to eat healthy food first so that your body gets the right nutrients. After dinner, you can have a small treat,” teaches the child about nutrition and decision-making (Piaget, 1952).

2. Reduces Defiance and Power Struggles

Children are more likely to comply when they understand the logic behind a rule. Research on authoritative parenting shows that children raised with explanations and open discussions are less likely to exhibit defiant behaviors than those raised with authoritarian approaches (Baumrind, 1991).

3. Strengthens Parent-Child Relationships

A child who receives explanations for parental decisions feels respected and valued. This approach fosters a stronger, more trusting relationship between parent and child, encouraging open communication and cooperation (Grolnick et al., 2007).

4. Teaches Emotional Regulation and Empathy

When parents explain the reasons behind restrictions, children learn to regulate their emotions and consider others’ perspectives. For example, saying, “You can’t grab that toy from your friend because it will make them sad,” helps a child understand social dynamics and empathy (Hoffman, 2000).

How to Effectively Explain “No”

  1. Be Clear and Age-Appropriate – Tailor explanations to the child’s level of understanding. A toddler may need a simple reason, while an older child can handle more complex explanations.
  2. Keep It Brief and Direct – Avoid over-explaining or lecturing, as young children have short attention spans.
  3. Use Positive Language – Instead of focusing on what the child cannot do, offer alternatives. For example, “You can’t run inside, but you can run outside,” maintains the boundary while redirecting the behavior.
  4. Encourage Questions – Allow children to ask questions about rules, which can further reinforce their understanding.
  5. Be Consistent – Ensure that explanations align with family values and remain consistent across situations.

Telling a child “no” without an explanation can lead to resistance, confusion, and frustration. By providing a rationale, parents help children develop cognitive, emotional, and social skills while fostering a respectful and cooperative relationship. Research supports that authoritative parenting—characterized by warmth, communication, and explanations—produces well-adjusted, independent, and empathetic children (Baumrind, 1991).

As parents, guiding children with reasoning and respect ensures they not only understand boundaries but also learn critical life skills that will benefit them in the long run.

References

  • Baumrind, D. (1991). The influence of parenting style on adolescent competence and substance use. Journal of Early Adolescence, 11(1), 56-95.
  • Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. Springer.
  • Grolnick, W. S., Deci, E. L., & Ryan, R. M. (2007). Autonomy support in parenting: The role of structure. Handbook of Parenting, 1, 97-118.
  • Grusec, J. E., & Goodnow, J. J. (1994). Impact of parental discipline methods on the child’s internalization of values: A reconceptualization of current points of view. Developmental Psychology, 30(1), 4-19.
  • Hoffman, M. L. (2000). Empathy and moral development: Implications for caring and justice. Cambridge University Press.
  • Piaget, J. (1952). The origins of intelligence in children. Norton.
  • Smetana, J. G. (2011). Adolescents, families, and social development: How teens construct their worlds. Wiley.
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