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Worried about slipping into the ? A "dopamine menu" could help.

Popularized on social media, a dopamine menu is a list of positive activities that people can do to feel better during a tough period, family physician Dr. Mike Sevilla told TheNews. 

"People normally go to social media to get their dopamine hit, which is basically making them feel better, but usually after something like that they ," he said. 

Dopamine, a neurotransmitter in the brain, plays a crucial role in . Dopamine menus may be particularly helpful for , as well as for combatting seasonal slumps, explains Michelle Hunt, a psychotherapist at Empower Your Mind Therapy.

"Neurodivergent individuals tend to have reduced (or) limited dopamine, which impacts every function in the body," Hunt said, but she adds that anyone can benefit from trying out the method. "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of seasonal changes."

While anyone can use this technique any time of year, Sevilla says it can be especially helpful as , darker and colder. 

"That's usually when people isolate themselves, they get more depressed, and they tend to go to these unhealthy behaviors like social media," he said. "Especially as we're getting into the winter months, it's really great to for people to be prepared. A dopamine menu is a lot about just being prepared."

So, what should go on your dopamine menu? Anything that brings you joy — with bonus points for something active, Sevilla said.

"Physical activity does give you a dopamine hit, so you would physically feel better, but it also is better for your well-being," he said, suggesting simple activities like walking your pet. "Not only is it very functional, it also is good for you."

Other ideas include: 

"It doesn't have to be a big event (or) be an all-day thing," he said. "Maybe it's an hour or two, and that can be enough of a dopamine hit to to get you feeling better and to get you making better choices."

Hunt likes to break down dopamine menus into different categories, which can be tailored to a person's needs in different moments. 

Appetizers — These include limited-effort activities with immediate reward, she explained. For example:

Entrees — These are still accessible, but with a bit more effort.

Sides — These are supportive activities that complement more challenging tasks. 

Desserts — These are activities that can be indulged in periodically, but which should be kept limited. 

Specials — These are more of an effort (and expense) but can be enjoyed periodically when accessible.

As you discover what works for you, Hunt suggests keeping all your senses in mind.

"For the dopamine menu, it is recommended to use tailored sensory input to shock the body into being more present by increasing dopamine. If watching a video isn't helpful, maybe something with smell or texture may be more appropriate," Hunt said.