What are good ways to get dopamine?

Any walks in nature
Exercise
Music
Podcasts
Iron and B6 apparently are the vitamins you need

For me:

strength training
walks in the woods or by the sea
cut flowers
lovely clean (new?) bedding
buying food that I enjoy and he didn’t

time 1:1 with friends or family who are supportive

definitely agree with the amazing effect of volunteering on mental health and mood- if you have time.

the book “get divorced, be happy” is quite fun.

good luck!!

Ritalin

I'd agree with gardening, and crafting. Some time ago I experienced a massive trauma relating to my child. I went out into the garden, and hacked a huge bush from about 10 feet high, down to 2 feet. I got so involved in what I was doing, and the physical hard work of clearing it all up, that to my surprise, I felt much better.

Crafting is something else which takes complete concentration, and hopefully gives you something pretty to look at once you've finished.

Exercise of course is brilliant.

In fact, from my own experience, and reading what helps others, it would appear that doing anything which you have to give your complete attention to, helps to focus your mind on what you are doing, rather than giving you time to think about your problems or bad experiences.

It sounds like you've already made some massive progress OP. I wish you the very best of luck and happiness in the future.

Weight training, can't beat it.

I have ADHD, and after an awful breakup, I found that tennis and table tennis helped regulate my moods. These sports keep my mind busy, so there's no time to overthink, and I don't have to talk to anyone while playing, but I'm still connected with others.

It’s trying to find something that will give you that dopamine. The trauma bond can be difficult to break it’s almost as if you have to re-wire your brain. I love long walks in the forest or by the river. Just enjoying the fresh air and exercise. I also am a member of a gym which is amazing for my mental health. I always feel so much better when I’ve done a workout.
book yourself a little treat, manicure, massage or something that makes you feel good.

good luck with the job interview - you’ve got this

Completing tasks gives me a little dopamine hit.

Clearing out one drawer - ding!
Filling one bag to go to the charity shop - ding!
Cleaning the fridge out - ding!

Climbing. Good exercise, very good head clearing IME and a nice social scene

I think it's important to accept that the dopamine rush is not something you actually need. If you've been using it to stave off anxiety because it meant that everything was ok, you probably feel empty and anxious without anything to fret about and aim for. Your baseline needs to come down.

I think we're all different in what we enjoy. I like making things on a potter's wheel. Soothing and fun.

bilateral stimulation music listened to on headphones is something that helps in resolving trauma and anxiety. give that a try?

plenty on youtube

Music. Exercise. Time spent with friends. Dog walks. Solo coffee dates. Cooking your favourite recipes

This is a good one. I have a ‘move my body’ play list 😁

rollercoasters, laughing, cold shower/dip in the sea, doing something a bit risky you've never done before (iceskating or go karting)

These all give you an adrenalin and dopamine hit - make you feel alive

Dance! Put on some songs you love (that make you go 'omg I LOVE this song!') and dance your socks off!

exercise exercise exercise... the gym is my happy place and you can tell when i've missed a few days. I'm not a gym rat, i am old, unfit and overweight.. but i get such a buzz from being there.

if you can't afford a gym.. then walk.. or run, or hula hoop or skip or cycle.. but honestly, you wont get a better fix

EXERCISE

OM meditation. I love it! Feel amazing afterwards. There has been studies published on it calming the nervous system.

Dont focus too much on ‘dopernine hits’

Focus on peace and settling your nervous system. Focus on creating a super safe loving home and pour love in to yourself.

This is honestly the best time to find yourself. Avoid dating sites and invest so much time finding happiness in small things.

Journal, meditation, exercise, forgiving yourself - because I know you will have some feelings of blame towards yourself. Therapy if you can afford it, podcasts about building self esteem/finding joy.

Dont go down rabbit holes of why your ex treated you the way he did. Move on and create the life you want and all that starts with finding peace and protecting it 💗

Thanks for sharing this. I think it's very helpful :)

Have you tried journaling? . . . you could write down what you have done each day and put a star by the side of anything you particularly enjoyed and a cross by the side of anything which really hasn't worked for you. You should soon start to see a pattern . . .

Or writing down how you feel, what changes you would like to make and how you could achieve this

There's loads of good stuff on YouTube which will explain this better ~ I find it to be really insightful

I don’t know about getting over trauma, but I saved this diagram ages ago. I’m sure you can find something more scientific, but it shows that there are lots of routes to ‘happy’.
Another one of them is not even exactly being happy, more content when you’re really in the zone with something. I get it when I’m gardening, doing a job where I can see progress, like decorating. Sometimes even at work if I can just focus on one thing.

Morning sun is meant to be crucial.

Look at ways to help someone with ADHD, all good practices for helping with Dopamine hits and troughs.

For exercise The Body Project is good on YouTube and Fight Master has a beginners Yoga Course.

Like others have said a walk is also good.

Have you tried Meditation too? Insight Timer is a free app and you can choose how long you want to meditate for.

Look at trying to reduce carbs and alcohol wand increase protein too. No need for faddy diets, just things like if you fancy a snack, try to choose a higher protein one

Volunteering?

Looking at kittens on Instagram (I'm not joking)

Enrol on some training.

Small everyday things for me are: running a bubble bath, speaking on the phone to someone I love, binge watching something.

I agree with the exercise. This will probably sound very lame, but I also get my dopamine hit with jigsaws!! Every time I find a piece that fits, I get a little rush of excitement!

Setting small achievable goals. Crafting is good - it's meditative, it keeps your hands busy, and you see the results of your work immediately. Knitting, crocheting, sewing, maybe folding origami if that's your bag.