Dopamine Overconsumption: An Islamic Perspective

Why We’re Never Satisfied – And How to Break Free

Did you know that today, we consume more sugar in one week than our ancestors did in an entire year? Or that we check our phones an average of 144 times a day? Scientists say we’re drowning in dopamine. But instead of making us happy, it’s making us anxious, restless, and addicted. How do we escape this cycle?

The Science Behind Dopamine and Overindulgence

Dopamine is a neurotransmitter often associated with pleasure, but more accurately, it is the "motivation" chemical—it drives us to seek rewards. Each time we eat, scroll, buy, or win a reward, we get a small dopamine hit. However, over time, our brains adapt, and we require more stimulation to feel the same pleasure (Lembke, 2021).

The Hidden Trap of Excess

Our modern environment constantly triggers dopamine spikes:

• Social Media: Every notification delivers a quick dopamine hit but ultimately leads to anxiety and dissatisfaction.

• Shopping: The thrill of buying new things fades quickly, leaving us craving more.

• Processed Foods: Engineered for addiction, they provide instant pleasure but long-term harm.

Example: The first bite of cake is amazing, but by the third or fourth, it’s just okay. That’s dopamine adaptation at work.

The Islamic Perspective: Balance and Moderation

Islam warns against excess. Allah says in the Qur’an:

“Eat and drink, but do not be excessive. Indeed, He does not like those who commit excess.” (Qur’an 7:31)

Excessiveness—whether in food, consumption, or entertainment—leads to dissatisfaction. The more we chase pleasure, the less we actually enjoy it.

Overconsumption and Materialism

We live in a world obsessed with acquiring more. Studies show that happiness from material purchases lasts only a short while, then we crave the next new thing (Weber & Jaekel-Reinhard, 2000).

 Islamic Reflection: The Prophet Muhammad (PBUH) said:

“Wealth is not in having many possessions, but in being content within oneself.” (Bukhari 6081)

Practical Solution: Next time you feel the urge to buy something unnecessary, pause and ask:

• Do I truly need this, or am I chasing a fleeting feeling?

• Will I still want this a week from now? Try a 30-day shopping fast: no unnecessary purchases for one month—and see how it changes your mindset.

Food Overindulgence and Mindful Eating

Many of us eat not out of hunger, but due to boredom or stress. Processed foods provide immediate pleasure but contribute to long-term health issues (Gómez-García et al., 2021).

Islamic Wisdom:

“The worst container a human can fill is his stomach.” (Tirmidhi 2380)

Practical Solution:

• Follow the 80% rule: Stop eating when you are slightly full.

• Delay gratification: If you crave sweets, wait 10 minutes: most cravings will disappear.

• Ramadan Reflection: Fasting teaches us to appreciate food and control cravings.

The Dopamine Detox: How to Reset Your Brain

If we don’t control our habits, they will control us. A dopamine detox helps reset our brain’s reward system by removing artificial highs for a short time.

Try this challenge for one week: 

Reduce or eliminate:

• Social media scrolling

• Junk food & sugar

• Online shopping

• TV binging 

Replace with:

• Qur’an reflection – Filling your heart, not just your time.

• Real conversations – Spending time with loved ones.

• Nature & exercise – Boosts dopamine naturally without addiction.

Setting Boundaries to Protect Well-being

Dopamine addiction isn’t just about food or shopping—it extends to relationships and constant validation-seeking. Many feel drained after excessive social interactions or mindless scrolling.

Islamic Perspective: Allah commands us to guard our time and energy. We are responsible for how we use our minds, hearts, and money.

The Path to True Contentment

Both Islam and science agree: less is more. When we chase dopamine highs, we become enslaved to our cravings. But when we practice moderation, self-control, and gratitude, we find peace.

Reflection Question: What is one area in your life where you can start practicing moderation today?

 Call to Action: For the next 7 days, choose ONE habit to cut back on. Observe how it changes your mindset, patience, and sense of contentment.

“True happiness isn’t found in more. It’s found in enough.”

References

Gómez-García, S., Bayón-Calatayud, M. P., & Witte, H. (2021). Burnout and mental health in healthcare professionals: The role of resilience and social support. Frontiers in Psychology. https://www.sciencedirect.com/science/article/pii/S2387020621003466

Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence. NPR. https://www.npr.org/sections/health-shots/2021/09/08/1034995621/dopamine-nation-examines-how-to-find-balance-in-the-age-of-indulgence

Weber, A., & Jaekel-Reinhard, A. (2000). Burnout syndrome: A disease of modern societies? Occupational Medicine, 50(7), 512-517. https://www.researchgate.net/publication/12131853_Burnout_Syndrome_A_Disease_of_Modern_Societies

The Power of Mindfulness: Strengthening the Immune System Through Awareness

In my journey toward holistic health and healing, I have been deeply exploring the profound effects of mindfulness on the immune system. As an oncology nurse, I witness firsthand how my patients' attitudes and mental resilience play a crucial role in their quality of life. Many of them incorporate mindfulness into their daily routine, and the results are undeniable: less stress, improved emotional well-being, and a noticeable impact on their overall health. This awakening has opened my eyes and heart to the powerful connection between mind and body.

Mindfulness and the Immune System

Mindfulness: a state of present awareness without judgment, has been shown to have tangible effects on immune function. Research indicates that mindfulness meditation leads to increased immune activation and a reduction in inflammatory markers (Davidson et al., 2022). By reducing chronic stress, which weakens immune defenses, mindfulness enhances the body's ability to fight infections and recover from illnesses.

• Reduction of Inflammation: Studies reveal that mindfulness practices lower pro-inflammatory cytokines, which play a role in disease progression (Davidson et al., 2022).

• Enhanced Immune Cell Activity: Mindfulness increases the activity of natural killer cells, which help the body defend against infections and even cancer (UF Health, 2021).

• Regulated Stress Response: Chronic stress suppresses immune function, but mindfulness mitigates this effect by reducing cortisol levels and promoting relaxation (Davidson et al., 2022).

A New Perspective in Oncology Care

Through my work, I have seen how my patients use mindfulness not just as a coping mechanism but as a tool for transformation. Those who embrace meditation, breathwork, or simple moments of gratitude often experience improved sleep, reduced pain, and an overall greater sense of peace. This connection between mental well-being and immune strength is something I now integrate into my own self-care practices as well.

Incorporating Mindfulness into Daily Life

Mindfulness does not require hours of meditation; small, intentional changes can have lasting benefits. Here are some easy ways to incorporate mindfulness into daily routines:

1. Breath Awareness: Taking a few deep breaths before starting the day can reduce stress and promote relaxation.

2. Gratitude Practice: Reflecting on positive moments can shift perspective and enhance emotional resilience.

3. Body Scans: Brief check-ins with the body help to identify and release tension.

4. Nature Walks: Engaging with nature mindfully supports both mental and immune health.

The Path Forward

As I continue to learn about the intersection of mindfulness and immune health, I feel deeply inspired by my patients’ strength and their ability to find peace amid uncertainty. Science continues to validate what many holistic practitioners have long believed, mindfulness is not just a practice for the mind; it is medicine for the body.

References

Davidson, R. J., Rosenkranz, M. A., & Dunne, J. D. (2022). Mindfulness-based interventions and immune system functioning: A review of randomized controlled trials. Clinical Psychology Review. https://www.sciencedirect.com/science/article/abs/pii/S0272735822000095

UF Health. (2021). Meditation brings robust immune system activation, UF Health researchers find. https://ufhealth.org/news/2021/meditation-brings-robust-immune-system-activation-uf-health-researchers-find

Rediscovering and Manifesting Your True Self

Pakeeza Ali, MSN, RN, HNB-BC - Doctoral of Nursing Practice Candidate, San Jose State University

The Power of Core Values, Neuroscience, and Vision Boards for Goal Setting and Well-Being

Creating a vision board is more than just a creative exercise—it’s a purposeful process of aligning your goals with your core values, using tools grounded in self-reflection, neuroscience, and spirituality. By reflecting on your past, identifying your values, and visualizing your future, you create a personalized roadmap for success.

Why Core Values Are Essential

Your core values are the principles that define who you are and what you stand for. In Islamic teachings, these values are deeply tied to our purpose as servants of Allah (SWT). They help guide decisions, cultivate resilience, and ensure our goals align with both worldly aspirations and eternal rewards.

Examples of Core Values (with Arabic terms)

1. Tawhid (Oneness of God)

• This foundational value reminds us to align every aspect of our lives with the awareness of Allah’s presence and sovereignty.

• Practical Goal: Dedicate 10 minutes each morning for reflection or dhikr (remembrance of Allah).

2. Ikhlas (Sincerity)

• Acting with pure intentions to please Allah and seek His reward.

• Practical Goal: Reflect on intentions before starting any task, ensuring it’s for Allah’s sake.

3. Adl (Justice)

• Upholding fairness in personal and community relationships.

• Practical Goal: Resolve conflicts with fairness and avoid favoritism.

4. Shukr (Gratitude)

• Appreciating Allah’s blessings in all areas of life.

• Practical Goal: Keep a gratitude journal, writing three things you’re thankful for each day.

5. Sabr (Patience)

• Remaining steadfast through trials and trusting Allah’s plan.

• Practical Goal: Memorize and reflect on Qur'anic verses about patience (e.g., Qur'an 2:153).

6. Ihsan (Excellence)

• Striving for perfection in worship, work, and relationships, knowing Allah sees all.

• Practical Goal: Commit to one act of worship with ihsan—such as praying salah with full focus daily.

7. Haya (Modesty and Humility)

• Living with dignity, avoiding arrogance and excess.

• Practical Goal: Simplify your wardrobe, prioritize humility in conversations, and engage in self-reflection.

Neuroscience and the Power of Visualization

Neuroscience explains how visualizing success and aligning it with your values can reshape the brain. Neuroplasticity allows the brain to form new neural pathways, enabling us to adopt new habits and perspectives.

Key Concepts:

• “Neurons that fire together, wire together”: Visualizing a goal repeatedly strengthens neural connections that make it easier to achieve.

• Focus on Success: The brain can’t distinguish between visualization and reality, so imagining success helps prepare the mind for it.

• Intentional Repetition: Repeated visualizations create a mental "rehearsal," priming the brain to act when opportunities arise.

Reflecting on Wins and Losses

Self-reflection is an essential step in setting meaningful goals. By reflecting on both victories and challenges, we identify what worked, what didn’t, and how to adjust moving forward.

Journal Prompts for Reflection:

1. What goals or intentions did I achieve this past year?

2. What challenges did I face, and how did I grow from them?

3. Did my actions reflect my core values? If not, what held me back?

4. How did I show gratitude for Allah’s blessings in the past year?

5. Which habits or behaviors do I want to leave behind?

How to Identify Your Core Values

Reflecting on your core values allows you to connect with your authentic self and align your goals with what truly matters. Islamic values can serve as a guide for living a life of purpose and sincerity.

Steps to Identify Core Values:

1. Reflect: Think of moments when you felt fulfilled and close to Allah.

2. Connect: Look for themes in those moments (e.g., serving others, seeking knowledge, maintaining relationships).

3. Prioritize: Select 5–7 values that resonate deeply with your identity.

Setting Goals Rooted in Your Values

Setting goals that align with your values ensures they feel meaningful and fulfilling. Here’s how to connect values to actionable goals:

• Value: Adl (Justice) → Goal: "Resolve conflicts with fairness in family or workplace."

• Value: Shukr (Gratitude) → Goal: "Start every dua with gratitude for Allah’s blessings."

• Value: Ihsan (Excellence) → Goal: "Work on perfecting one sunnah practice, like regular Tahajjud."

Creating Your Vision Board

A vision board combines imagery, words, and affirmations to bring your goals to life. Grounded in both neuroscience and Islamic intention-setting, it serves as a constant reminder of your aspirations.

Steps to Build Your Vision Board:

1. Choose a Power Word: Select a single word to guide your year (e.g., "Patience," "Growth," "Purpose").

2. Define Goals: Write 5–10 high-level goals that reflect your values, such as health, family, and spiritual growth.

3. Collect Visuals: Use magazines, photos, or printouts to represent your values and goals.

4. Categorize: Organize your board into sections, such as "Faith," "Health," "Relationships," and "Career."

5. Write Action Steps: Include habits or milestones for each goal, e.g., "Daily dhikr after Fajr."

Practical Reflection and Daily Practice

Once your vision board is complete, integrate it into your daily life. Use it as a tool to refocus and stay motivated.

Daily Journal Prompts:

1. What small action can I take today to move closer to my vision?

2. Which value will I embody in today’s interactions?

3. How can I show gratitude for progress made so far?

The Intersection of Core Values, Neuroscience, and Islam

When core values, neuroscience, and Islamic principles come together, they provide a framework for intentional living. Core values give us purpose, visualization rewires the brain for success, and Islamic teachings keep us spiritually grounded. This approach enhances not just our productivity but also our mental well-being and sense of barakah (blessing).

Conclusion

Combining self-reflection, Islamic principles, and neuroscience transforms the way we set and achieve goals. By understanding your core values, visualizing your success, and grounding it all in Islamic intentions, you create a meaningful and fulfilling path forward.

Start this journey by reflecting on who you are and who you aspire to be. Let your vision board inspire action, growth, and alignment with your true purpose.

The Healing Power of Aromatherapy: A Holistic Approach to Wellness

Pakeeza Ali, MSN, RN, HNB-BC, Caritas Nurse - Doctoral of Nursing Practice Candidate, San Jose State University

In my practice, I spend a great deal of time with my oncological patients, guiding them through integrative approaches to ease the side effects of treatment. Aromatherapy has become one of the most effective and accessible tools I recommend for managing nausea, pain relief, sleep disturbances, and relaxation. Beyond my patients, I also incorporate these same therapeutic techniques into my own life, ensuring my workspace remains a sanctuary of healing and tranquility.

Aromatherapy in Oncology Care

Cancer treatments often come with distressing symptoms: nausea from chemotherapy, pain from procedures, or difficulty sleeping due to anxiety. Research has shown that essential oils can offer relief, enhancing patients' overall well-being. For example, lavender and peppermint oils have been widely studied for their efficacy in reducing nausea and promoting relaxation (Wang et al., 2024).

Nausea relief: Peppermint oil has been shown to significantly reduce chemotherapy-induced nausea when inhaled or applied topically (Wang et al., 2024).

Pain management: Essential oils like ginger and frankincense have anti-inflammatory properties that can help ease discomfort.

Sleep support: Lavender and chamomile promote relaxation, helping patients struggling with insomnia find restorative rest.

Emotional well-being: Aromatherapy activates the limbic system, helping to reduce anxiety and foster a sense of peace.

Creating a Healing Sanctuary

Aromatherapy is not just something I recommend to my patients—I rely on it myself. My office is designed to be a healing sanctuary, with a lavender diffuser gently filling the space with its calming scent. This simple addition helps me stay centered throughout the day, offering both mental clarity and emotional balance.

For those looking to integrate aromatherapy into their daily lives, here are a few simple steps:

Diffuse essential oils – Lavender, eucalyptus, or bergamot can transform any space into a calming retreat.

Topical application – Diluting essential oils with a carrier oil and applying them to pressure points can enhance relaxation and alleviate tension.

Aromatherapy baths – Adding a few drops of essential oils to a warm bath can promote deep relaxation.

Inhalation therapy – A few drops of oil on a cotton ball or tissue can offer immediate relief from stress and anxiety.

Scientific Backing & the Future of Aromatherapy

The benefits of aromatherapy extend beyond anecdotal evidence. A growing body of scientific research highlights its impact on health. According to a recent study published in Journal of Ethnopharmacology, essential oils show significant promise in symptom management for various conditions, including chronic pain and mental health disorders (Wang et al., 2024). This research reinforces what many holistic practitioners have known for centuries—scent has the power to heal.

Embracing Aromatherapy as a Daily Ritual

Whether you're a patient seeking relief from treatment side effects, a caregiver looking for ways to support a loved one, or simply someone aiming to cultivate a more peaceful environment, aromatherapy is a gentle yet powerful ally. By mindfully incorporating essential oils into our daily routines, we can enhance our physical health, emotional well-being, and overall quality of life.

References

Wang, X., Li, Y., & Zhang, L. (2024). Therapeutic effects of essential oils in oncology symptom management: A systematic review. Journal of Ethnopharmacology. https://www.sciencedirect.com/science/article/pii/S0378874124004793

Cortisol and Stress Management

Pakeeza Ali, MSN, RN, HNB-BC - Doctoral of Nursing Practice Candidate, San Jose State University

Dr. Douaa Roufia Attabi, MD - Public Health Student, San Jose State University 

Understanding Cortisol: The Hormone Behind Stress and How to Manage It

In today’s fast-paced world, stress has become an almost constant companion for many. Whether it’s work pressure, personal responsibilities, or social challenges, stress impacts both our mental and physical health. One key player in our body’s stress response is cortisol, often referred to as the “stress hormone.”

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands that is released in response to stress. It plays a significant role in regulating various functions such as metabolism, immune response, and even memory formation. However, when cortisol levels are consistently high due to chronic stress, it can lead to a range of health issues, including anxiety, depression, and fatigue.

As detailed in The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness, the rise of constant stimulation and digital engagement in modern society is rewiring our brains, particularly in young people, leading to an unprecedented increase in stress-related disorders. This rewiring keeps cortisol levels elevated, reinforcing a cycle of chronic stress and mental health struggles.

The Impact of Chronic Stress

In his book, The Stress-Proof Brain, Dr. Melanie Greenberg explains how prolonged exposure to stress and high cortisol levels can interfere with our brain’s ability to function optimally. Over time, chronic stress can weaken the immune system, making the body more susceptible to illnesses. It can also impair cognitive functions, such as memory and decision-making, as cortisol directly affects the hippocampus, the part of the brain responsible for these processes.

Greenberg emphasizes the importance of understanding our stress triggers and finding ways to manage them effectively. Stress management isn’t just about avoiding stressful situations—it’s about learning how to cope with them in a healthy way.

Effective Stress Management Techniques

There are several strategies to reduce cortisol levels and manage stress more effectively:

Art Therapy: Engage in drawing, painting, or coloring to express emotions and reduce stress. Consider adult coloring books or creating a vision board that reflects your aspirations.

Nature Immersion: Spend time outdoors, whether it's hiking, gardening, or simply taking a walk in a park. Connecting with nature can help reduce stress and improve mood.

Mindful Movement: Try activities like yoga, tai chi, or qigong that combine gentle movement with mindfulness to promote relaxation and reduce anxiety.

Journaling: Write about your thoughts and feelings or keep a gratitude journal. Expressing emotions on paper can provide clarity and relieve stress.

Laughter Yoga: Participate in laughter yoga sessions that combine laughter exercises with yoga breathing techniques. Laughter releases endorphins and promotes a sense of well-being.

Creative Visualization: Practice guided imagery or visualization techniques to imagine peaceful settings or scenarios that promote relaxation.

Music and Sound Therapy: Listen to soothing music or nature sounds. You could also try playing a musical instrument or singing, which can be therapeutic and uplifting.

Crafting: Engage in hands-on activities like knitting, crocheting, or DIY projects. The repetitive motion can be calming, and creating something tangible can be rewarding.

Mindfulness and Meditation Apps: Utilize apps that provide guided meditations, breathing exercises, or stress-relief techniques, making it easy to incorporate mindfulness into your routine.

Cooking or Baking: Experimenting with new recipes or baking can be a fun way to focus your energy and creativity, allowing you to enjoy the process and the delicious results.

Storytelling or Poetry: Share stories or write poetry to express emotions and connect with others. Participating in storytelling circles or poetry readings can foster a sense of community.

Dance Therapy: Use dance as a form of expression and release. You can join a dance class or simply dance at home to your favorite music, letting your body move freely.

Pet Therapy: Spend time with pets or consider volunteering at an animal shelter. Interacting with animals can provide comfort and reduce stress.

Breath-work: Practice different breathing techniques, such as the 4-7-8 method or box breathing, to help calm the mind and body.

Sensory Activities: Engage in activities that stimulate the senses, like aromatherapy with essential oils, sensory bins filled with various textures, or tactile crafts.

Socializing: Spend time with friends and loved ones to foster connections and share experiences. Engaging in social activities can provide support, lift your mood, and reduce feelings of isolation.

Sleep Management: Prioritize good sleep hygiene by creating a calming bedtime routine, maintaining a consistent sleep schedule, and creating a comfortable sleep environment. Adequate sleep is essential for managing stress and improving overall well-being.

Conclusion

In a world where stress is inescapable, understanding the role of cortisol and its effects on our health is crucial. As The Anxious Generation and The Stress-Proof Brain both suggest, managing stress involves not only reducing external pressures but also adopting strategies that can recalibrate how our bodies respond to them. By integrating mindfulness, physical activity, proper sleep, and supportive relationships into our daily routines, we can break the cycle of chronic stress and promote long-term well-being.

References:

• Greenberg, M. (2017). The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity. New Harbinger Publications.

• Fried, R. (2023). The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness. Harmony Books.