Self Assessment: Improving Mood & Cognition
As you read the descriptions below, do you see yourself as having too much, not enough, or just the right amount of each of these five neurotransmitters? The following charts may allow you to better tune in to how your current brain chemistry may correlate to your mood, memory, appetite, cognition and energy level.
Too much, not enough, just right: Which apply to how you have been feeling lately? Write down your observations with today's date or print this page and take notes. If you are interested in tracking your progress, it can be helpful to compare future results to your results today.
Go slowly through this page and the others. There is a massive amount of information here.
Go slowly through this page and the others. There is a massive amount of information here.
Dopamine: Drive, Reward & Pleasure
Dopamine
Beta brainwaves (14-40hz) - frontal lobe
Dopamine is the neurotransmitter that helps control the brain's reward and pleasure centers. It also helps regulate movement and emotional responses, and it enables us not only to see rewards, but to take action to move toward them. Without Dopamine, we would lack motivation. We need Dopamine in just the right amounts: Too little will leave us feeling unmotivated, blah, and joyless, but too much can wreak havoc in our lives in many destructive ways. Dopamine personalities: high-energy extroverts rationalists, achievers, problem-solvers, pragmatists, love activities requiring intellect (e.g. crosswords, chess); relish competition; do not take criticism well.
Beta brainwaves (14-40hz) - frontal lobe
Dopamine is the neurotransmitter that helps control the brain's reward and pleasure centers. It also helps regulate movement and emotional responses, and it enables us not only to see rewards, but to take action to move toward them. Without Dopamine, we would lack motivation. We need Dopamine in just the right amounts: Too little will leave us feeling unmotivated, blah, and joyless, but too much can wreak havoc in our lives in many destructive ways. Dopamine personalities: high-energy extroverts rationalists, achievers, problem-solvers, pragmatists, love activities requiring intellect (e.g. crosswords, chess); relish competition; do not take criticism well.
Too Much: agitated, anxious, arrogant, hyperactive, hedonistic, psychotic, un-empathetic, uncooperative
Just Right: focused, driven, productive, pragmatic, capacity to love, high strategic intelligence
Not Enough: unmotivated, unfocused, lacking pleasure, low libido, sleep disturbances, easily distracted, forgetful, poor abstract thinking, poor concentration.
Alternately: resentful, impulsive, anti-social, fearful
Alternately: resentful, impulsive, anti-social, fearful
Reasons For Deficiency: alcohol use, stress, lack of sleep, adrenal fatigue, poor diet (high in sugar/saturated fats), over-training/high intensity exertion
Associated Cravings: cocaine, nicotine, coffee, sugar, bitter foods (black coffee, dark chocolate), impulsive overeating, sex, gambling, risk-taking; seeking a buzz or a feeling of pleasure
How To Boost: l-tyrosine, dl-phenylalanine, moderate exercise, novel experiences
Associated Cravings: cocaine, nicotine, coffee, sugar, bitter foods (black coffee, dark chocolate), impulsive overeating, sex, gambling, risk-taking; seeking a buzz or a feeling of pleasure
How To Boost: l-tyrosine, dl-phenylalanine, moderate exercise, novel experiences
Role in Sex: drive, desire and excitement
Take Note of Your Dopamine Levels
Lately, my Dopamine levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Lately, my Dopamine levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Norepinephrine: Energy & Excitement
Norepinephrine
Norepinephrine plays an important role, especially related to our fight-or-flight response. It is partially responsible for arousal and hypervigilance, but whether that arousal presents as excitement, terror, or rage depends on its balance with Dopamine and Serotonin. (Hyper-alertness is fine if you’re doing something like hunting or evading capture, but not helpful if you are speaking in front of a large group.) And, balancing Norepinephrine is often intermingled with balancing Dopamine and Serotonin: Low Norepinephrine may be addressed with l-tyrosine (which also raises Dopamine), and high Norepinephrine may be addressed with 5-HTP (which also raises Serotonin). Interestingly, extreme temperatures greatly affect Norepinephrine: Jumping into cold water and also sitting in a sauna significantly increases Norepinephrine, up to three-fold.
Norepinephrine plays an important role, especially related to our fight-or-flight response. It is partially responsible for arousal and hypervigilance, but whether that arousal presents as excitement, terror, or rage depends on its balance with Dopamine and Serotonin. (Hyper-alertness is fine if you’re doing something like hunting or evading capture, but not helpful if you are speaking in front of a large group.) And, balancing Norepinephrine is often intermingled with balancing Dopamine and Serotonin: Low Norepinephrine may be addressed with l-tyrosine (which also raises Dopamine), and high Norepinephrine may be addressed with 5-HTP (which also raises Serotonin). Interestingly, extreme temperatures greatly affect Norepinephrine: Jumping into cold water and also sitting in a sauna significantly increases Norepinephrine, up to three-fold.
Too Much: hypervigilant, panic attacks, anxious, manic, shaking, sweating, restless, irritable
Just Right: engaged, alert, responsive, healthy/appropriate fight or flight response
Not Enough: tired, lack of energy, depressed, impaired thinking. physical weakness, fibromyalgia, slow processing speed, attention deficit disorder, decreased alertness, failure to finish tasks
Reasons For Deficiency: elevated cortisol, prolonged stress, deficiency or inability to process tyrosine
Associated Cravings: use of alcohol/food/caffeine/drugs; seeking energy or to not feel depleted
How To Boost: dl-phenylalanine, l-tyrosine, cold shower/hot sauna, moderate exercise
Associated Cravings: use of alcohol/food/caffeine/drugs; seeking energy or to not feel depleted
How To Boost: dl-phenylalanine, l-tyrosine, cold shower/hot sauna, moderate exercise
Role In Sex: arousal and stimulation
Take Note of Your Norepinephrine Levels
Lately, my Norepinephrine levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Lately, my Norepinephrine levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Acetylcholine: Brain Speed, Awareness, Memory, Creativity & Empathy
Acetylcholine
Alpha brainwaves (7.5-14Hz) - parietal lobes
Acetylcholine gives the brain speed for processing information and accessing stored information. When our Acetylcholine levels are just right, we feel “in the zone”: We have access to all parts of our brain, and we are able to use those parts together/in concert with each other. When Acetylcholine levels are low, we can't properly switch or balance the signaling from different parts of the brain: emotion, cognition, memory, awareness, excitement, etc. Essentially, we lose our "quickness." Too much loss may eventually present as Alzheimers disease and dementia. Healthy Acetylcholine levels help regulate the balance between Dopamine and Serotonin as well. Acetylcholine personalities: authentic, benevolent and empathetic idealist; love words, ideas and communication; highly creative and open to new ideas; quick thinkers, considerate of others, flexible, creative, high diplomatic (emotional) intelligence.
Alpha brainwaves (7.5-14Hz) - parietal lobes
Acetylcholine gives the brain speed for processing information and accessing stored information. When our Acetylcholine levels are just right, we feel “in the zone”: We have access to all parts of our brain, and we are able to use those parts together/in concert with each other. When Acetylcholine levels are low, we can't properly switch or balance the signaling from different parts of the brain: emotion, cognition, memory, awareness, excitement, etc. Essentially, we lose our "quickness." Too much loss may eventually present as Alzheimers disease and dementia. Healthy Acetylcholine levels help regulate the balance between Dopamine and Serotonin as well. Acetylcholine personalities: authentic, benevolent and empathetic idealist; love words, ideas and communication; highly creative and open to new ideas; quick thinkers, considerate of others, flexible, creative, high diplomatic (emotional) intelligence.
Too Much: illogical, flaky, over emotional, give too much to others and become paranoid and isolated
Alternately (and paradoxically): brain fog
Alternately (and paradoxically): brain fog
Just Right: "in the zone”, aware, creative, empathic, intuitive, high diplomatic (emotional) intelligence. The different parts of the brain are communicating with each other quickly and effectively.
Not Enough: brain fog/brain sludge/"in a funk", mood swings, impaired attention/memory/comprehension, lack of abstract thinking, loss of creativity
Reasons For Deficiency: alcohol use, age, choline-deficient diet, adrenal fatigue
Associated Cravings: fatty foods (pizza, burgers, fried foods, ice cream, cheesecake, nuts, avocado, eggs), nicotine; looking for brain speed or to get out of a fog
How To Boost: alpha GPC, acetyl-L-carnitine, phosphatidylserine, eat choline-rich foods
Associated Cravings: fatty foods (pizza, burgers, fried foods, ice cream, cheesecake, nuts, avocado, eggs), nicotine; looking for brain speed or to get out of a fog
How To Boost: alpha GPC, acetyl-L-carnitine, phosphatidylserine, eat choline-rich foods
Role in Sex: sexual creativity and awareness, capability for physical arousal
Take Note of Your Acetylcholine Levels
Lately, my Acetylcholine levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Lately, my Acetylcholine levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
GABA: Stability & Calm
GABA
Theta brainwaves (4-7.5Hz) - temporal lobe
GABA is the primary inhibitory transmitter in the brain. It keeps the others in check, preventing them from going overboard. Without GABA, we would be all over the place: completely inconsistent, with endless mood swings. GABA can be created from Glutamate when the conditions are right: We need to slow down without stopping for the process to occur, so activities like yoga and meditation where we can "throw it in neutral" allow us to find GABA's stability and calm. GABA personalities: stable, trustworthy, nurturing, persistent, dedicated, logistically intelligent, caring, dependable, calm, objective, level-headed, punctual, confident, able to pace activity.
Theta brainwaves (4-7.5Hz) - temporal lobe
GABA is the primary inhibitory transmitter in the brain. It keeps the others in check, preventing them from going overboard. Without GABA, we would be all over the place: completely inconsistent, with endless mood swings. GABA can be created from Glutamate when the conditions are right: We need to slow down without stopping for the process to occur, so activities like yoga and meditation where we can "throw it in neutral" allow us to find GABA's stability and calm. GABA personalities: stable, trustworthy, nurturing, persistent, dedicated, logistically intelligent, caring, dependable, calm, objective, level-headed, punctual, confident, able to pace activity.
Too Much: stubborn, bossy, inflexible, blind to new opportunities, nitpicking, judgemental, uncreative
Just Right: stable, calm, objective, level-headed, punctual, dependable, confident
Not Enough: ungrounded, unstable, nervous, mercurial, anxious, mood swings, chronic pain, global memory problems, poor verbal memory, difficulty concentrating, disorganized anxious attention, impulsive attention errors (jumping the gun, erratic driving), inability to think clearly, difficulty making decisions, constantly seeking advice from others
Reasons For Deficiency: chronic stress, adrenal fatigue, sleep problems, diabetes, leaky gut, mineral deficiencies
Associated Cravings: alcohol, anxious overeating, quantity-over-quality binge eating; seeking to feel nurtured, calm, or less anxious
How To Boost: lemon balm, valerian root, inositol, l-theanine, meditation, yoga, stay consistently hydrated
Associated Cravings: alcohol, anxious overeating, quantity-over-quality binge eating; seeking to feel nurtured, calm, or less anxious
How To Boost: lemon balm, valerian root, inositol, l-theanine, meditation, yoga, stay consistently hydrated
Role in Sex: physical ability to reach orgasm
Take Note of Your GABA Levels
Lately, my GABA levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Lately, my GABA levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Serotonin: Playfulness, Happiness & Well Being
Serotonin
Delta brainwaves (.5-4Hz) - occipital lobe
Serotonin gives us our sense of well-being. It is generated in its highest quantities while we sleep. Not enough Serotonin often presents as anxiety. Too much (paradoxically) can present in similar ways: agitated, nervous and hesitant. Serotonin personalities: live for the moment, thrive on change, receptive to stimuli, in touch with mind and body, coordinated, resourceful, not put off by a struggle, love parties and celebrations, mountain-climbing, hunting, skiing, scuba diving (anything as long as there is excitement with it). optimistic, cheerful, easy-going, want to join in and be part of the fun, love children, intensely loyal.
Delta brainwaves (.5-4Hz) - occipital lobe
Serotonin gives us our sense of well-being. It is generated in its highest quantities while we sleep. Not enough Serotonin often presents as anxiety. Too much (paradoxically) can present in similar ways: agitated, nervous and hesitant. Serotonin personalities: live for the moment, thrive on change, receptive to stimuli, in touch with mind and body, coordinated, resourceful, not put off by a struggle, love parties and celebrations, mountain-climbing, hunting, skiing, scuba diving (anything as long as there is excitement with it). optimistic, cheerful, easy-going, want to join in and be part of the fun, love children, intensely loyal.
Too Much: apathy due to being satisfied (disinterest/uncaring about weight, health, others)
Alternately (and paradoxically): agitated, nervous, hesitant, vulnerable to criticism, hypo-manic, confused
Alternately (and paradoxically): agitated, nervous, hesitant, vulnerable to criticism, hypo-manic, confused
Just Right: sense of well-being, happy, optimistic, cheerful, easy-going, restful sleep, capacity to feel loved
Not Enough: anxious, unhappy, worried, paranoid, impulsive, codependent, perfectionistic, confused, memory loss, too many ideas to manage, difficulty concentrating, hyper-vigilance, restlessness, slow reaction time.
Reasons For Deficiency: use of alcohol/sweeteners/caffeine/nicotine, inflammation, poor diet (high sugar/ saturated fats)
Associated Cravings: alcohol, carbohydrates, salt, sugar binges; sad, anxious or compulsive overeating; seeking happiness or joy
How To Boost: l-tryptophan, 5-HTP, sleep, sunlight, walking, hot shower, eating carbs and proteins separately
Associated Cravings: alcohol, carbohydrates, salt, sugar binges; sad, anxious or compulsive overeating; seeking happiness or joy
How To Boost: l-tryptophan, 5-HTP, sleep, sunlight, walking, hot shower, eating carbs and proteins separately
Role in Sex: pleasure, satisfaction, delayed or absent orgasm
Take Note of Your Serotonin Levels
Lately, my Serotonin levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Lately, my Serotonin levels seem (high, low, just right, unstable): __________
A time of day when they feel lowest is (morning, mid day, evening, night): __________
A time when they might be high is (morning, mid day, evening, night): __________
Put It All Together
Lately...
Which levels are consistently high (circle all that apply): D, N, A, G, S
Which levels are consistently low (circle all that apply): D, N, A, G, S
Which levels are unstable (circle all that apply): D, N, A, G, S
What is different at different times of the day:
in the morning, my _____________ levels are _______________
at mid day, my _____________ levels are _______________
in the evening, my _____________ levels are _______________
at night, my _____________ levels are _______________
You have completed the Self Assessment.
Another way to take a snapshot of your neurotransmitters is with the Braverman Assessment.
Lately...
Which levels are consistently high (circle all that apply): D, N, A, G, S
Which levels are consistently low (circle all that apply): D, N, A, G, S
Which levels are unstable (circle all that apply): D, N, A, G, S
What is different at different times of the day:
in the morning, my _____________ levels are _______________
at mid day, my _____________ levels are _______________
in the evening, my _____________ levels are _______________
at night, my _____________ levels are _______________
You have completed the Self Assessment.
Another way to take a snapshot of your neurotransmitters is with the Braverman Assessment.
More:
"Neurohacking": An Overview
Self Assessment
Braverman Assessment
Supplements & Adaptogens
Effects of Alcohol on Neurotransmission
Dig Deeper
"Neurohacking": An Overview
Self Assessment
Braverman Assessment
Supplements & Adaptogens
Effects of Alcohol on Neurotransmission
Dig Deeper
Disclaimer: This document is for informational purposes only and is not intended to interfere with or supersede the guidance of medical or psychiatric professionals. You are responsible for your own body, including how you treat it and what you choose to put in it.