Buzz
Everyone feels down now and then, but if you’ve ever experienced the overwhelming sense that nothing is enjoyable anymore and there’s no point in trying, your sadness has a name: anhedonia. Often associated with mental health conditions, anhedonia can resemble boredom, though it’s distinguished by a profound lack of motivation to regain your spark. So, how can you beat anhedonia and rediscover joy? Experts offer insight into the condition and provide tips to help you overcome it.
What Is Anhedonia?
Anhedonia refers to the inability or diminished capacity to experience pleasure from activities that once brought joy. It’s a frequent symptom of mental health disorders such as depression, anxiety, and posttraumatic stress disorder (PTSD). However, even individuals who haven't been diagnosed with clinical depression can face situational depression or anhedonia, explains Sigal Levy, Ph.D., a licensed clinical psychologist in Fort Lauderdale, Florida. According to Miranda Nadeau, Ph.D., a licensed psychologist in Austin, Texas, 'It's something a lot of people experience at least once in their lives.'
Why Does Nothing Feel Good Anymore?
Let's begin by examining the brain. Various areas of our brain communicate to form a reward circuit, which signals what is rewarding, intriguing, or worth pursuing. According to Jennifer Felger, Ph.D., an associate professor in psychiatry and behavioral sciences at Emory University School of Medicine, 'When someone engages in an activity with the potential to earn money, for instance, these brain regions within the reward circuit are functionally connected.'
A key component of this communication is dopamine, the feel-good neurotransmitter, which is released when we experience rewards. Felger points out that in individuals with anhedonia, the interaction between these reward regions may be less effective, indicating an imbalance in dopamine levels, as explained by Tiffany Ho, Ph.D., a cognitive neuroscientist and assistant professor in psychiatry and behavioral sciences at the University of California, San Francisco.
Another potential reason for a less interconnected reward circuit could be prolonged inflammation in the brain and body, a phenomenon frequently seen in those with depression and anhedonia, especially after stressful events, as noted by Felger.
Our Stressful World Isn't Helping
Furthermore, the brain's threat circuit, which monitors potential dangers, has become more sensitive. With so many fearful and emotional triggers in today's world, Felger explains, 'Our brains are becoming more attuned to threats while noticing fewer positive experiences.' These circuits—both the reward and threat systems—are constantly active, but when one is overused, the other tends to operate less effectively, requiring more brain energy to function.
Steps to Overcome Anhedonia, One Step at a Time
1. Adopt lifestyle changes that reduce inflammation and help regulate dopamine levels.
"Some people may have a genetic predisposition that causes slightly imbalanced dopamine levels," explains Ho. "However, many factors that help regulate dopamine are within our control, such as getting enough sleep, managing psychosocial stress, eating balanced meals regularly, and maintaining meaningful social interactions." These changes not only help balance dopamine but also reduce inflammation in the body and brain, making them a priority.
Making meaningful social connections means reaching out to people you trust, even when you don't feel like socializing, says Nadeau. "Anhedonia and other depression symptoms are often experienced when people perceive their social connections as weak."
2. Get outside and move your body.
While further investigation is necessary, exercise could offer significant benefits for those dealing with anhedonia by stimulating dopamine-related brain activity. A study published in the journal Mental Health and Physical Activity revealed that individuals with depressive symptoms who engaged in consistent aerobic exercise were more responsive to positive emotional stimuli. If possible, try to spend time outdoors: Research indicates that being in green spaces not only boosts cognitive function and memory but also alleviates depression, anxiety, and stress.
3. Reduce screen time, especially in the evening.
Our digital devices have become integral to our connection with the world and each other. As we become accustomed to receiving constant reward signals from our phones and computers, it can diminish our ability to find enjoyment in non-digital experiences, according to Felger. She recommends gradually decreasing screen time in the evening to improve sleep quality and overall well-being.
4. Treat yourself with the same kindness you'd offer a best friend.
"Do whatever it takes to show yourself that you deserve care and compassion," suggests Nadeau. Even if you're not in the mood for a walk or reaching out to a friend, take a moment to ask yourself, "What would be most helpful for me right now? How can I demonstrate self-care and compassion?"
Recognize thought patterns that may hinder your self-care, such as a tendency toward all-or-nothing thinking. For those with this mindset, everything is viewed as an extreme: One might believe that socializing requires meticulously planned fun activities and seamless conversations, otherwise it’s not worthwhile. Becoming aware of this thought process enables you to replace negative thinking with more constructive alternatives, which can ultimately boost motivation.
5. Keep a thought journal to analyze negative thinking.
Nadeau explains that individuals struggling with anhedonia often hold pessimistic beliefs in three main areas: "You might have negative views about yourself, paired with negative views about the world—which is understandable given the current climate—and negative views about the future, like thinking 'things aren’t going to improve' or 'I’ll always feel this way.'"
To shift these beliefs, Nadeau recommends using a thought worksheet. On a piece of paper, describe a recent event that upset you, the emotions you experienced, and the automatic thoughts that came to mind (about yourself, the world, or the future).
Next, record evidence that either supports or contradicts the negative thoughts that fueled your emotions. This exercise allows you to detach from overwhelming feelings and objectively assess all the information your mind is processing, explains Nadeau, considering not only the negative, but also the neutral and positive elements. Afterward, reassess your emotions without judgment.
6. Replace negative thoughts with more neutral ones.
In addition to assessing your negative thoughts, Nadeau suggests taking the time to craft neutral thoughts that can counterbalance them. For instance, a neutral thought might be, "Although my friendship with her isn't as close as it once was, she still reaches out to check on me."
"This approach acknowledges both the negative and positive aspects, combining them into a more balanced and realistic thought," Nadeau explains, which makes it easier to embrace.
7. Maintain a daily gratitude journal.
Writing down things you're grateful for in a journal helps you focus on the positive aspects of life that often go unnoticed, says Nadeau. "You might feel thankful for having food on your table, a pillow to sleep on each night, or the moon that appears every evening." Try to do this daily, even if it's just one or two things.
8. Engage in an activity you once enjoyed.
"It can feel very discouraging to realize that something you once loved no longer brings you the same joy," says Nadeau. To break the negative associations with activities that were once fulfilling, Levy suggests approaching them with a fresh mindset. Instead of focusing on trying to have fun, aim to finish the activity with a neutral thought, such as, 'I’ve done something that might help improve my mood.'
Start with short, manageable intervals, like watching a 15-minute TV show or taking a brief walk outside. Levy recommends paying attention to the sensations you experience during these moments, such as the soft blanket over your legs while watching a game, to practice being mindful of the present.
9. Reach out for therapy if necessary.
Although the above strategies can provide a good starting point, if anhedonia has persisted for an extended period and begun to interfere with your daily life, Levy advises seeking professional help from a therapist or psychiatrist, who can offer additional support and coping strategies.
