Dopamine detox benefits reddit anxiety. Start with a Dopamine Detox, then maintain a Dopamine Fast.

Dopamine detox benefits reddit anxiety More time on your hands = more boredom. I can only dopamine detox part of the day. I wanted to try a dopamine detox as a way of treating serious depression and anxiety as well as make myself more effective at work. im no neurologist or psychotherapist so all i can tell you is my experience. In normal people this causes overwhelming anxiety. The amount of dopamine receptors in your brain gets reduced the more dopamine you take in. Welcome to Dopamine Detoxing. Jan 14, 2025 · A dopamine detox can help clear the mental clutter, allowing you to reconnect with what truly matters and find joy in everyday life again. Members Online The urge to give in instead of being productive This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. Get out of Reddit too it does count as social network. A lot of people don't understand what dopamine actually does, it's discussed online incorrectly. From a Harvard Medical School article- "The original intent behind the dopamine fast was to provide a rationale and suggestions for disconnecting from days of technology-driven frenzy and substituting more simple activities to help us reconnect us with ourselves I haven't watched this particular video, but Dr. But you also become more and more numb the more dopamine you're getting on a regular basis. No studies have directly looked at a dopamine detox. This school of thought believes that the more dopamine is released, the higher a person’s tolerance becomes, requiring more and more stimulation to feel good. Some may find that a dopamine detox made things worse for them rather than making them better. Dopamine Detox. It's not a detox, it's not a fast, it doesn't lower dopamine levels and it doesn't upregulate dopamine receptors, as it is too short in duration. No caffeine, no sugar, phone screen turned to black and white if I had to use it, no social media practically no internet use(and here I mean no yt what so ever. Here's my take on this after day 7 Intro. Social media addiction creats peak in dopamine baseline level which follows with significant downgrade of it, which cause anxiety. Hope this helps. I've been cold showering for years and recently stepped up into ice baths and on the days I skip it, I can feel the difference in dopamine in me and its stronger If you use the detox, then you may experience dopamine withdrawal symptoms, including anxiety, panic attacks, or depression. Welcome to Dopamine Detoxing. You might notice positive changes pretty Sep 29, 2024 · 4 Benefits of Dopamine Detox. The Science of Mindfulness: Mindfulness practices like meditation and mindful breathing promote self-awareness, emotional regulation, and improved attention span, which can enhance the benefits of a dopamine detox. ive been struggling with attention span and procrastination for a few years now, with full suspicions i had adhd. Well, first of all dopamine is your body's main reward chemical. The practice of “dopamine detoxing” or “dopamine fasting” suggests that taking a break from these pleasurable experiences might help regulate dopamine levels. But I'm still continuing to see good effects compared to before the detox. One of the primary benefits of a dopamine detox is improved focus and productivity. I didn’t go cold My dopamine detox journey has truly been a lifesaver, bringing me back from a state of chronic exhaustion and into a place where I feel I can thrive. Members Online 30 day No fap challenge! Without a dopamine detox, you cant know who you truly are; you are just a rat in a maze pressing a button on a computer, playign games, watching porn, engaging in netflix stories and books. Masturbation in moderation is generally healthy, but excessive porn use can have serious adverse effects. ASAP. Members Online How to optimize video games and can anyone inform me about cold showers? In my experience, yes. No sex. Stop doing those first and your dopamine will come back and cortisol will lower. Dopamine detox is the KEY!! Just cut what gives you short-term happiness at least for a day. Will a dopamine detox help with social anxiety and depression? Coins. 1️⃣ Mental Clarity → Improved Focus and Concentration. Members Online Side effects of Dopamine Dysregulation A dopamine detox aims to recalibrate the reward pathways by reducing exposure to dopamine-triggering stimuli. Trick is hidden in keeping dopamine baseline level at constant, preferably higher, value. Outside of the cognitive and general health benefits, you will learn to associate short term discomfort with an increase in dopamine , stopping you from dopamine seeking behavior's for an immediate fix. It detoxes adrenaline and cortisol. K (HealthyGamerGG) has a great video on the neuroscience of it and how if you've become desensitized to dopamine you may be able to "detox" and adjust your sensitivity, but that you need to abstain from highly dopaminergic activities for 2+ weeks in order to have the desired effect, because that's how long it takes for your neural pathways to It's a wiring issue. Try it out 40,000 member subreddit about "dopamine detox" Post about "dopamine detox" being pseudoscience. Le planning : le secret pour une dopamine detox réussi. Start with daily exercise. Ready to give your brain a much-needed break? Let’s dive into the wonderful benefits of a dopamine detox. Because ADHD craves it and it soothes trauma from my youth. Twitter, IG, and TikTok. If someone has done it, can he tell what… I think my dopamine addiction had something to do with my high levels of anxiety, but it was never really clear until I went on a 24-hour detox. Try it! You won’t regret. I decided to stop all those addictions cold turkey, 7 days ago. That is how you start feeling those weird feelings. First thing I did next morning was put on some classical, while drinking my coffee and smoking a cig, then went on to eat breakfast (which I don't do that often surprisingly but in the past 3 days I have done) and then work out and meditate and have a cold shower. Discover the long-term benefits of a dopamine detox, like improved decision-making, productivity, and relationships. But to me, it seems logical, and I have proven that logic to myself the last two weeks. Here’s what helped: A 30-Day Detox: I started by cutting my screen time in half over the first two weeks. The comments I've read 'blasting' people who say 'dopamine detox' doesn't work, seem to be equating 'dopamine detox' with reducing technology use. The cold gives long dopamine, rather than short hits so no real crashes from what I remember But there are also a multitude of other benefits as well as dopamine, physical and mental. I knew I had to retrain my brain to find satisfaction outside of endless scrolling. Sabroxy also acts on the GABA-A (I think) receptor. Like any healthy habit, the benefits of dopamine detox work best when you approach it as an ongoing practice rather than a quick fix. Ever feel like your brain is a web browser with 27 tabs open, all playing music? A dopamine detox helps close those tabs and silences the noise. Though I certainly believe that the science is there to show that reducing one’s exposure to things that trigger an unnatural dopaminergic response after prolonged periods of subjection to them is extremely beneficial in that it can assist with a ‘ reset ‘ of sorts This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. By reducing the constant influx of stimulating information, your brain can better concentrate on important tasks and maintain attention for longer periods. Don't just detox without goals, that'd be my advice. I'm wondering if a lengthy dopamine detox could help my anxiety symptoms lessen? Sometimes I feel very overwhelmed and I spend a lot of time online to try and distract myself from these uncomfortable feelings. Sabroxy works best when combined with a dopamine Dec 23, 2024 · A dopamine detox is a process of intentionally reducing or eliminating the things that trigger the release of dopamine in our brains, which can lead to addiction. When I say detox, I want to try and make this sustainable. Before dopamine detox, my day was like this: immediately after getting up, I tried to sit down straight to work (I work from home) I know this is an old thread but i thought i'd give my insight. A dopamine detox, also known as dopamine fasting, is a lifestyle practice that aims to reset the brain's reward system. Best of luck champ!!! SR is an ancient practice used by a small percentage of the male population worldwide. the 4 Benefits of a Dopamine Detox In today's fast-paced, technology-driven world, the concept of a dopamine detox has come to be a brilliant… Yet calling it dopamine detox is seriously wrong. I find that after a dopamine detox and quitting the medication my overal focus is better than with the meds. Aug 22, 2023 · A person undergoing a dopamine detox may experience dopamine withdrawal symptoms, including anxiety, panic attacks, or depression. Because bromantane enhances dopamine synthesis, would I benefit from other nootropics like Ritalin/Adderall/Selegine that are dopamine modulators?? Anybody have any similar experiences? Hi everyone, this is the first time after many attempts that I was able to do a full week of dopamine detox. This video he debunks exactly that, and then tells the (suspected) logic behind it. Focus on the actual things you’re giving up for now— junk food, music, electronics, sex— and just live life and don’t focus on the dopamine Dopamine and Dopamine Fasting. skin glowing,No pimples, I felt more loving towards myself, felt more attractive, less bothered about people's opinions. Dopamine isn't that simple. The key is to slowly remove these highly addictive behaviours and do other things. Dopamine is not the sensation of hedonic"pleasure". SR provides many benefits that are extremely useful to men regardless of your age, social or financial situation. Add in meditation. It is low dopamine level which cause anxiety and depression. Temporary Effects. For the past 2 weeks I’ve quit several bad habits all at once (caffeine, alcohol, and several other things. See my other comment for a partial answer to your question. I did quit alcohol and TikTok but i didn't find myself capable of maintaining a conversation in a satisfactory way. Now if you don't want to take such extreme action and starve yourself of all the pleasure, you can perform a smaller dopamine detox. Doing it every day is more important than doing it well. 0 coins. The older videos I saw inculded no speaking, reading fiction or nonfiction, food beyond water, no coffee either, cleaning, listening to music, video games, shows or videos, anything you would be doing in an attempt to get dopamine like deep cleaning behind stove, arts and crafts, working out, finishing that backlog of minor tasks like fix doorknob. After that, you've got the hard work to do, and dopamine isn't some magical Oz-like being pulling strings. I heard it reduces anxiety. Off the top of my head, this seems sort of like people that 'do cleanses' which basically means shitting yourself for 3 days to cleanse the toxins out of your body lmao. Though I still have anxiety, I'm able to cope with it better. Posted by u/evolvedcoffee - 7 votes and 6 comments Sabroxy doesn't make more of anything, it just increases the amount of time dopamine hangs around outside of neurons. And that's where a dopamine detox schedule comes in. If I go the full day I get depressed from not getting enough dopamine. Yet calling it dopamine detox is seriously wrong. Before I continue, I must emphasise that I don’t subscribe to the mainstream idea of a ‘ dopamine detox ‘ literally. Welcome, I have recently done a Dopamine Detox (DD) where I lasted approx 24 days before I returned to my previous Instant gratification habits. It is essentially changing how you seek your dopamine - instead of getting it from instant pleasures, you obtain it from seeking genuine achievement and reward at a nice 80/ alright so i started a dopamine detox 5 days ago and i planned to go for 2 weeks. If you're an adrenaline junkie like I was, then there is a right way and a very wrong way to do this. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Find examples and tips on how to do a dopamine detox and take control of your mental health today. It involves intentionally reducing dopamine-triggering activities to help manage overstimulation and addiction. I started to feel less anxious and insecure with the practice but really feel the difference when i started the dopamine detox/intake. Due to this, I think my dopamine receptors have been completely and utterly fried. So dopamine detoxes may be harder for us, but they do have some benefits because the things that you detox from are bad for all humans, regardless of brain chemistry. The purpose of this sub is to discuss the physical and spiritual benefits of retaining. List of things i cut on my detox: No music or very limited, minimal screen usage, fasting from food 16-18hrs a day, no junk food, no substances Wanted to drop a quick journal style post in for inspiration and guidance. I hope it helps you. There is a definitely a correlation with music and dopamine. I encourage you all to shift into that direction we need to be strong men for our current generation and the coming generations. i could definitely keep going but my ex and i broke up relatively recently and it’s really difficult to keep myself distracted from those thoughts yk while only being able to do the “dopamine detox” approved activities. Mindfulness has been Dopamine is a non infinite but renewable resource. What is a Dopamine Welcome to Dopamine Detoxing. Aug 7, 2024 · This is where the concept of a dopamine detox comes into play. I decided i will make a post and tell the benefits and what i’ve felt. So, is there anything you can do to overcome high dopamine rushes? To help you overcome addictions, you need to perform a dopamine detox. Cold exposure will work wonders either cold showers or short ice baths. It just seems like suddenly everyone and their mother on Reddit likes to bring up Dopamine as the hot neurotransmitter, even though 99% of them have no clue about half of its functions. Mindfulness has been Dopamine detox doesn't detox dopamine. It’s best not to cut out exercise (even if you find it pleasurable—trust me, it’s not going to ruin your dopamine detox). Dopamine detox doesn’t work the same for everyone. Staying away from stimuli for days/weeks probably won't help you that much. I will update it every week until i reach 4 weeks. Jan 22, 2023 · Learn about the power of a dopamine detox to reset your brain's reward system and improve your mental health. I noticed significant euphoria when listening to music on phenibut and have noticed a difference in focus and mood when training in the gym without music There could be some benefit to eliminating it for your dopamine detox, who knows. I drank pretty heavily from 2020 until… Yep, that’s why my first paragraph specified that a dopamine detox is not actually a dopamine detox! I do think the idea could use a new name, but this seems to be the name people are going with 💖 I think it’s cool that there’s other research being done out there and I think this isin’t for everyone for sure! Welcome to Dopamine Detoxing. is that a valid excuse to like stop? i mean of course my dumbass brain wants me to stop Welcome to Dopamine Detoxing. You're going to pick one day of the week, where you're going to refrain from one of Welcome to Dopamine Detoxing. Results/Progress I quit porn, video games, tv shows, music, and movies, and short form social media content such as youtube shorts and tiktok, and instagram reels. RPE) that have been brought forward as hypotheses for a "general function" of dopamine (the notion of a neurotransmitter having a general function deserves scare quotes) are relevant to RL. So if you abstain from certain activities for a few days(72 hrs) you'll see a return in baseline dopamine. I think there’s benefits to being bored, especially in our current state of constant overstimulation Things to cut out: Romance books/manga – I can read cute distraction books only if it’s in my target language >: ) Welcome to Dopamine Detoxing. I'm a lot calmer - 30 days back I literally felt like a zombie. Reply reply BruceWayne055 Heyhey, after the past 31 days I completed my first ever month-long extreme dopamine / consumism detox and I wanted to share my motivation, results, realisations (and some techniques). g. Focus on the actual things you’re giving up for now— junk food, music, electronics, sex— and just live life and don’t focus on the dopamine Before the medication, I had to spend a lot of time figuring out what was eating up my attention. However, when you detox from what stimulates a lot of dopamine it leads to a person being able to find joy in things that stimulate dopamine in a lesser way. Added benefits are no comedown, no jitteryness, no anxiety, more stable energy/focus levels, being happier etc. Dopamine detox in this case tries to be a quick fix solution to a much bigger problem. I've started learning about dopamine detoxing about a month ago, (great timing now that Andrew started this Free course!) And I wasn't getting too much results from the dopamine fast, and I won't get into the scientific details right now, but what I found out (through research, Brother is a nutritionist, and an amazing youtube video by alex becker) is this: Of which there's an endless amount available in our modern world. Exercise will balance dopamine as best as it can be. Even if your dopamine levels go unchanged, at the very minimum you will have more time more time on your hands. Constant connectivity may erode our ability to concentrate and think deeply. Or I could say dopamine detox is bullshit because it's temporary, it's akin to a smoker quitting for 2 weeks and going back to smoking, but quitting the activities that give too much dopamine permanently isn't bullshit. Sep 2, 2022 · By following these tips, you will be better prepared to face your heightened anxiety levels during your dopamine detox. One example was social media was a huge culprit. Like eating sugary foods because surely those calories will help you survive. Consuming cheap dopamine decreases my ability to handle stress and anxiety - 42/365 days of dopamine detox The usual explanation for why we ran towards addictive things is that we're unable to deal with stress. Dopamine increases desire, dopamine creates motivation. If done correctly, "dopamine detox" actually increases real dopamine and can rewire your brain to use that as the primary motivator. I do feel like the benefits are stagnating at the moment, which is a little demotivating if I'm being honest. A dopamine detox aims to recalibrate the reward pathways by reducing exposure to dopamine-triggering stimuli. A dopamine detox can be challenging, but the result is worth it! Dec 21, 2023 · "Dopamine Detox" can have some small and transient positive effects but there are two problems with the detox: It makes false claims about what it does. Brain fog, anxiety, irritated, I couldn't think straight or form a complete sentence without zoning out. Plenty of studies on how it rewires the brain. . Members Online Anxiety during dopamine detox RULES were: No fap, no sugar, 16:8 fasting, no alchohol, no smoking. Posted by u/idclmao - 1 vote and no comments For example I am making a short film and everytime I do a dopamine detox I say "Ok, i will focus on write the script and paint the sketches", after that study programming and maybe running. I'll list down the activities that provide too much dopamine. Results: Extreme confidence, weight loss 5 kgs, High boost in testosterone, deadlift weight progression 110kgs>140kgs. As for the relevance of dopamine to RL research: Obviously, many of the concepts (e. Members Online 30 day No fap challenge! Aug 22, 2024 · Benefits and Potential Challenges of Dopamine Detox. One of the best benefits of a dopamine detox is once you quit entertainment/instant gratification, self improvement habits feels fun. 24-hour complete dopamine detox Same as the 48-hour dopamine detox but 24 hours instead. DAILY. Starting your dopamine detox journey is all about making conscious and effective choices! Well the first time I've done a dopamine detox was basically the first day in the past 6 years or so, where I didn't listen to music. I was doing dopamine detox for the last 3 days and relapsed today. Your brain prompts you to do other stuff for dopamine- If you ended up being productive during the detox, it’s most likely because your brain wanted to get dopamine but knowing that you were on detox your brain had to think of other ways to get it. For most of us, dopamine is associated with activities like playing video games, scrolling through social media, or engaging in other forms of instant gratification. To start off a dopamine detox, to pick a day in the week to avoid all the highly stimulating activities. See the Required Reading for more. The Concept of Dopamine Detox. Nice, don't worry your not 110% with rules all the time, not saying don't attempt it. In theory you are supposed to replace cheap dopamine hits with something more rewarding. Scrolling social media. during the pandemic i went through a depression and would use TikTok for upwards of 9 hours every day, and not trying to be dramatic but i could feel my Welcome to Dopamine Detoxing. Your brain releases dopamine to reward you whenever you do something that is supposed to be beneficial for you. So I started with curating all my feeds - IG, FB, TikTok, Reddit, Twitter. NoFap posts will not be tolerated and is insta-ban. For the few people on this sub who don't know what it is, when people talk of "dopamine detoxing" they usually mean the abstinence of activities that provide A dopamine rush is what a cat feels when it sees something that could be a mouse. If your source of information is any of dopamine detox YouTube videos with dozens of millions of views, you might think that it must be effective. Based on the answers above, you can plan a detox for how long you want. The biggest difference I've felt is the peace and clarity of mind which translate into many aspects of life. I hope my story can inspire others to examine their relationship with stimulation and consider whether a dopamine detox might benefit them too. It'll get easier. Members Online 30 day No fap challenge! Jan 29, 2025 · While some people find dopamine detox helpful in moderation, others don’t resonate with it at all—what’s important is finding what works for you. Strengthening your relationships, communication Apart from the fact that dopamine detox reduces the desire to use mobile phones. Dec 23, 2024 · A dopamine detox is a process of intentionally reducing or eliminating the things that trigger the release of dopamine in our brains, which can lead to addiction. I think the problem is these behaviour patterns are all engrained in us from childhood and or other mental disorders which cause anxiety. Members Online 30 day No fap challenge! Nov 20, 2023 · Real-life Testimonials. To put it simply: Dopamine detox works because you become so bored, that boring stuff becomes more fun. I struggled with addiction to videogames, pornography, junkfood, social media scrolling etc. Edit: forgot to mention, talk to your doctor before quitting your meds!! Dopamine Detox everyday is the end goal where I only get my dopamine from positive sources such as socializing, learning, completing tasks and exercise. I'm decluttering my life too and have implemented most of your rules too after reading it that fit my work life. Sabroxy works best when combined with a dopamine A porn addiction and compulsive sexual behavior recovery peer support forum. (Ironic I'm here, but scrolling reddit Welcome to Dopamine Detoxing. The book Dopamine Detox, are suggesting a detox of: 48-hour complete dopamine detox You must eliminate most or all sources of external stimulation for a total of 48 hours. Currently I am on day 7 of a Dopamine Detox. Pour réduire la surstimulation quotidienne, vous devez éviter de consulter votre téléphone tout au long de la journée et l’utiliser seulement pendant des créneaux bien précis. A schedule provides you with a clear structure and timeline for your detox, ensuring that you stay on track and make the most of your time away from dopamine-inducing activities. Assess how your mental health could benefit from reduced screen time. Watch his video on dopamine and the analogy of the tidal wave pool. I'm left wondering if this is the "tipping point" moment, and the hardest moment. It makes me give just enough of a shit about my job to actually do it. So if I watch YouTube, go on reddit, watch Netflix, etc. To give some context, I had already was on a week-long sugar fast due to overdoing it on sugar looking for that high (from finals) and getting a bladder infection. I tried bromantane and I find that it really helps my cognition/attention span/focusing/anxiety. The problem with that approach is that these dopamine detox videos were created by people who have a very limited understanding of what dopamine does in our brains. Actionable Steps: Note any feelings of stress or anxiety associated with digital device use. Dopamine is a non infinite but renewable resource. So, here's the deal with dopamine detox: it's been reported to bring a bunch of benefits. Essential Steps for a Successful Dopamine Detox Journey. If yes, then its a huge motivation for me to continue on this path of no gaming (im on day 2 btw) because i have been fighting with this social anxiety since my early teenage and tried everything (kind of) to get rid of it and for your kind information i have also read several other posts of people claiming that quitting gaming has vanished "Normal" dopamine is too little for todays society, maybe back in the 50s it would be fine but studies prove that youth today experience much more stress and anxiety overall, so dopamine is more useful than not. Sabroxy doesn't make more of anything, it just increases the amount of time dopamine hangs around outside of neurons. The Dopamine Detox lifestyle is not the 24 hour fad you see online where you have the dumbass youtubers telling you that you can re-sensitize your brain, coz that is wrong. 1. But now, I feel a lot calmer. then suddenly stop and do so for a couple weeks I could potentially get as much of a good feeling from reading books as I was Sep 24, 2024 · Dopamine Fasting. And there are no "dopamine levels" like there are testosterone levels or anything like that. Which is not quite accurate because your brain is always producing all the dopamine in your body. the 4 Benefits of a Dopamine Detox In today's fast-paced, technology-driven world, the concept of a dopamine detox has come to be a brilliant… 1. Drugs like ecstasy or molly blow all your dopamine levels and take many days to replenish. In my case I cut watching YouTube videos, Instagram and Reddit and then my brain started to looking for dopamine by achieving my goals. Basically title. Edit: forgot to mention, talk to your doctor before quitting your meds!! Well I tried. It wasn’t perfect, but it worked better than anything else I’ve tried. People claim increased productivity, better mood, controlled impulsive behaviors, less anxiety, fewer intrusive thoughts, and a more balanced lifestyle. Desire and pleasure are separate processes of the brain that must work in tandem in order to feel the effects of the reward system. Jan 14, 2025 · So I decided to do something drastic: a dopamine reset. I've had a really bad problem with social media addiction for about 6 years now, and it's gotten to the point where I'll have reddit and twitter open, listening to music, in front of a game on my xbox and still feel bored. until you shut all this out, your true creativity, true passions can never truly be recognized or fulfilled. Start with a Dopamine Detox, then maintain a Dopamine Fast. Dopamine Detox everyday is the end goal where I only get my dopamine from positive sources such as socializing, learning, completing tasks and exercise. I drank pretty heavily from 2020 until… I do feel like the benefits are stagnating at the moment, which is a little demotivating if I'm being honest. Did not binge so hard i watched some vids on youtube and i used reddit a little… Welcome to Dopamine Detoxing. Dopamine detox doesn't detox dopamine. Mar 8, 2024 · Doing a dopamine detox has many benefits, such as: Improving your mood, motivation, and optimism Reducing your stress, anxiety, and depression. it's not as unilateral as people think. Exercise actually boosts serotonin, and that helps regulate dopamine. But, I don't know if it's really a detox, because I'm taking medication to increase my dopamine at the same time so maybe it doesn't count? Before the medication, I had to spend a lot of time figuring out what was eating up my attention. That along with too much cortisol. Like for Reddit, I made specific multi-Reddit and stopped browsing r/all. Release dopamine using the activity itself. Then i started the dopamine detox and reducing it in general. Digital overload can lead to anxiety, depression, and FOMO (fear of missing out). Hello there, I started the dopamine detox a few days ago removing my social media without turning off my phone and computer because of studies and online classes, but every time I try to study I can't concentrate, I am so tired all the time and all I want to do in my breaks is sleep. Don't release dopamine before a difficult activity or during the activity with other distractions. To truly experience the benefits of a dopamine detox, you need to implement it into your daily routine. I've been studying dopamine and brain chemistry for some time now, just for my own interest. This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. I gained a lot from the previous detox Therefore I am resetting and starting a new dopamine detox. mrsgtt cseg rty xox qyuo mtfv npfx kcx qhyqsn jojisx ktsmr pvrbalmf nhn puqkoe bsnid