Name: 多巴胺排毒對憂鬱症有害嗎？🤔 真的假的？！ (Is Dopamine Detox a Bad Idea for Depression?)
Uploaded: 2026-01-15T18:15:26.000Z
Duration: 4 min 46 s

Logging off social media, quitting Netflix, or cutting out every quick hit of pleasure, hoping to reset your brain?

關掉社交媒體、停止看 Netflix，或是戒掉所有短暫的快感，希望重置你的大腦？

進階被動語態

The idea sounds appealing, especially if you've been scattered, exhausted, or like nothing feels exciting or rewarding anymore.

這個想法聽起來很吸引人，特別是當你覺得心神不寧、精疲力盡，或是覺得什麼事都提不起勁、沒有回報的時候。

What if your brain is already running low on dopamine?

如果你的大腦本身多巴胺就已經不夠了呢？

If you're depressed or running on empty from burnout or depression, can cutting out pleasure actually make you feel worse?

如果你感到憂鬱，或是因為職業倦怠或憂鬱症而耗盡心力，戒掉快感真的會讓你感覺更糟嗎？

Despite the name, a dopamine detox isn't actually about lowering or eliminating dopamine.

雖然叫做多巴胺排毒，但其實並不是要降低或消除多巴胺。

See, dopamine isn't just a pleasure chemical.

你看，多巴胺不只是帶來快感的化學物質。

It's the fuel behind your motivation, curiosity and drive to seek rewards.

它是你動力、好奇心和追求獎勵的驅動力的燃料。

It can help you learn, focus, form habits and regulate mood.

它可以幫助你學習、專注、養成習慣和調節情緒。

In other words, dopamine doesn't just make you feel good, it makes you want to feel good.

換句話說，多巴胺不只讓你感覺良好，它還讓你渴望感覺良好。

So what happens when you stop wanting to feel good at all?

那麼，當你完全不想感覺良好時，會發生什麼事？

The so called dopamine detox usually means taking a break from overstimulating activities like social media, gaming, eating junk food, doom scrolling, binge watching or compulsive spending to reset your reward system.

所謂的多巴胺排毒通常是指暫停進行過度刺激的活動，例如社交媒體、玩遊戲、吃垃圾食物、無意識地滑手機、追劇或強迫性購物，來重置你的獎勵系統。

So when people say a dopamine detox works, what they often mean is that stepping back from instant gratification helps them feel clearer, calmer and more intentional.

所以當人們說多巴胺排毒有效時，他們通常的意思是，暫時遠離即時的快感，能幫助他們感覺更清晰、更平靜、更有目標。

The detox doesn't magically fix your brain, it just helps you notice what's been numbing it.

排毒並不會神奇地修復你的大腦，它只是幫助你注意到是什麼讓大腦變得麻木。

If you're already struggling with depression, extremely low mood or burnout, your dopamine system isn't overstimulated, it's understimulated.

如果你已經在對抗憂鬱、情緒非常低落或職業倦怠，你的多巴胺系統並不是過度刺激，而是刺激不足。

Major depressive disorder often comes with dopamine system dysregulation, meaning less sensitivity to rewards, flatter mood, less energy, difficulty feeling pleasure, and

重度憂鬱症通常伴隨著多巴胺系統失調，意味著對獎勵的敏感度降低、情緒低落、精力不足、難以感受到快感，以及

in that case, cutting off the few activities that still spark joy can actually backfire, leaving you even more numb, unmotivated and detached from life.

在這種情況下，停止那些還能讓你感到快樂的少數活動，反而可能適得其反，讓你感覺更麻木、沒有動力，並且與生活脫節。

So before you detox, it's worth asking, do I need less dopamine or do I need more of it in the right places?

所以，在你開始排毒之前，值得問問自己：我需要減少多巴胺，還是需要在對的地方增加多巴胺？

What happens if you fail your dopamine detox?

如果你多巴胺排毒失敗了，會發生什麼事？

This is the question most people are afraid to ask, but

這是大多數人害怕問的問題，但

it's an important one In a world designed to hijack your attention with every ping and scroll.

在這個充滿各種通知和滑動訊息、旨在劫持你注意力的世界裡，這是一個重要的問題。

Our dopamine system is constantly firing, overstimulating your reward pathways, leaving you constantly chasing novelty and excitement, but

我們的大腦多巴胺系統不斷在運作，過度刺激你的獎勵路徑，讓你不斷追逐新奇和令人興奮的事物，但

That's why so many people turn to dopamine detoxes.

這也是為什麼這麼多人會嘗試多巴胺排毒。

But when you go all or nothing, it's easy to fall into a trap of self punishment disguised as discipline.

但當你採取極端做法時，很容易落入一種偽裝成紀律的自我懲罰陷阱。

突然間，任何令人愉悅的事物都感覺很糟糕。

That kind of restriction can backf, leading to burnout, shame or rebound binging.

那種限制可能會適得其反，導致職業倦怠、羞恥感或反彈性暴飲暴食。

Once the detox ends, the brain thrives on balance, not deprivation.

一旦排毒結束，大腦更喜歡平衡，而不是剝奪。

The goal isn't to eliminate pleasure, but to reclaim intentionality.

目標不是消除快感，而是重新找回主動性。

So how do you detox safely if you're depressed?

那麼，如果你感到憂鬱，該如何安全地進行排毒呢？

Most benefits people report, like sharper focus or more motivation, might come less from the detox itself and more from taking time to reflect the trend.

大多數人回報的好處，像是更專注或更有動力，可能不完全來自排毒本身，而是來自花時間反思趨勢。

Detoxing comes from a culture that wants quick fixes.

排毒源自於一個追求快速解決方案的文化。

But brains don't really work like a phone battery that you can just reset.

但大腦不像手機電池那樣可以隨意重置。

It's balance we should be striving for, not deprivation.

我們應該追求的是平衡，而不是剝奪。

So instead of detoxing, experts suggest reintroducing small, meaningful rewards.

所以專家建議，與其排毒，不如重新引入有意義的小獎勵。

Connection to help retrain your brain's reward system.

連結，來幫助重新訓練大腦的獎勵系統。

If you're feeling low, the goal isn't less dopamine, but

如果你感到低落，目標不是減少多巴胺，而是

better dopamine Small, consistent joys that restore motivation and meaning.

更好的多巴胺，微小而持續的快樂，能恢復動力和意義。

So can a dopamine detox backfire if you're already depressed?

所以，如果你已經憂鬱，多巴胺排毒會不會適得其反？

Yes, if it's done harshly or without care.

是的，如果執行得太嚴苛或不夠小心。

但如果能做到平衡、有支持且有目標。

It can also help you reconnect with what truly feels good instead of just what feels loud.

它也能幫助你重新連結那些真正讓你感覺良好的事物，而不是隻追求那些喧囂的。

真正的問題不是我該不該排毒？

But what am I trying to find when I unplug?

而是當我斷開連結時，我到底想找尋什麼？

What do you think your brain is really craving right now?

你覺得你的大腦現在真正渴望的是什麼？

Share your insights in the comments down below.

在下方的留言區分享你的想法。

And if this helped you, don't forget to like, share and subscribe for more.

如果這對你有幫助，別忘了按讚、分享並訂閱以獲得更多內容。

Psychology Made Practical thanks for watching.

Psychology Made Practical 感謝你的收看。

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多巴胺排毒對憂鬱症有害嗎？🤔 真的假的？！ (Is Dopamine Detox a Bad Idea for Depression?)

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discipline

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deprivation