Anhedonia is the inability to feel joy or pleasure from activities that used to bring you joy. It is a very common symptom of Depression, but it can also stand on its own. Anhedonia can make living feel dull and bland, and it can lead to isolation and deeper mental health issues.
Fortunately, there are effective treatments for Anhedonia. If you are struggling, read this article for helpful tips.
What is Anhedonia?
Anhedonia is a mental health condition in which you experience little to no joy or pleasure, even from activities that used to be enjoyable or that other people seem to enjoy a lot. For example, you might not find pleasure in physical intimacy, eating food, enjoying a TV show, going for a walk, hanging out with friends, or engaging in a hobby.
Anhedonia is a very common symptom of depression, but it can be diagnosed by itself too. People with depression will experience other symptoms in addition to Anhedonia, such as feeling sad, hopeless, or worthless, and possibly having suicidal thoughts.
There are two types of anhedonia:
- Social anhedonia: A lack of interest or derived pleasure from social interactions and relationships. You may have no interest in forming relationships with others or find them pointless. Whereas your peers are trying to hang out and form relationships, you find it all pointless. This can lead to social withdrawal and isolation.
- Physical anhedonia: A lack of pleasure from physical sensations like eating, listening to music, or being active. You might experience a loss of libido and hobbies. Food tastes bland and music is annoying or pointless (even bands you used to enjoy).
Anhedonia can leave your life feeling dull and pointless. The color and energy that seems to seep from everyone else’s life isn’t available to you. This can lead to feelings of frustration. You might start to wonder what’s wrong with you and withdraw from your community. In an attempt to spare yourself the hurt of not feeling joy when you think you should, you might stop doing the things that used to make you happy.
As understandable a reaction as this is, it can worsen anhedonia symptoms and lead you down the path to depression.
Anhedonia is a mental health condition, but it does not mean you’re broken or that there is something wrong with you.
Anhedonia symptoms
You might be experiencing Anhedonia if you experience:
- Lack of Interest: Feeling disinterested or indifferent towards activities that used to bring joy or satisfaction, leading to a sense of apathy or emotional numbness.
- Difficulty Feeling Pleasure: Struggling to experience pleasure or excitement even in typically enjoyable experiences, resulting in a pervasive sense of flatness or emptiness.
- Social Withdrawal: Isolating oneself from social interactions or distancing from relationships due to a diminished ability to derive happiness or fulfillment from social connections.
- Low Energy Levels and Motivation: Experiencing persistent fatigue, lack of motivation, or reduced energy levels that can further contribute to a sense of disengagement from activities or relationships.
- Negative Mood: Feeling persistently sad, irritable, or emotionally detached, with emotions seeming muted or subdued compared to the intensity expected in certain situations.
- Guilt and shame: All of these symptoms can cause feelings of guilt or shame. You might wonder what you’re doing wrong.
Anhedonia is a relatively common issue. Around 70% of people with depression experience anhedonia as a symptom, and around 8% of U.S. adults were diagnosed with depression last year.
How long does anhedonia last?
Anhedonia can last hours, days, or weeks. In the case of depression, anhedonia is likely to last as long as the depression does, getting better with treatment. How long anhedonia lasts is highly dependent on its root cause and the treatment steps taken. Causes of Anhedonia include depression, trauma, stress, difficult life transitions, or high-functioning depression.
Can you have permanent anhedonia?
Usually, anhedonia is not permanent. Although it can last a long time, it is a treatable condition, and with the right treatment, it can be put in remission. If you have anhedonia that is treatment-resistant, trying these up-and-coming therapeutic techniques can be helpful:
- Ketamine therapy
- Repetitive transcranial magnetic stimulation (rTMS)
- Deep brain stimulation (DBS)
- Vagus nerve stimulation (VNS):
- Lithium
Researchers are beginning to explore psilocybin as an effective treatment for treatment-resistant anhedonia and depression. Current research is promising, but the FDA has not approved it yet for mainstream use.
Anhedonia Treatments
Treatment for anhedonia involves coping skills, self care, and therapy. In severe cases, antidepressants can help.
If you’re struggling with anhedonia, these things can help.
- Do what used to make you happy: It may seem counterintuitive, but going through the motions of the things that used to bring you joy can spark some feelings of contentment and happiness. Start small, and keep your expectations in check: you might not feel the joy you used to, but savor the time you spend doing your hobbies, and notice any changes in how you feel.
- Engage with your community: Resisting the urge to draw away from everyone is important when battling anhedonia. When you can, hang out with the people that you care about, even if it doesn’t bring you as much joy as it used to.
- Exercise: Exercise isn’t just important for mental health, it releases endorphins which are natural pain killers and mood boosters. After exercise, you might find your emotions more light and capability for joy stronger. Try exercising and then engaging in a hobby or hanging out with someone to capitalize on the endorphins in your system.
- Slow down: We live in a very fast-paced society where we are constantly being moved from one thing to another. Instead of rushing, learn to slow down. Savor your coffee in the morning and the feeling of sun on your face. You can also practice gratitude to help draw attention to the good things in your life.
- Practice grounding techniques: Anhedonia can create distance between you and the world around you, which can lead to dissociation and emotional numbness. To combat this, practice grounding techniques such as the 3-3-3 method, color scanning, and breathwork.
- Talk to a therapist: A licensed therapist can get to the root cause of your anhedonia and help you recover from it. This may include coping skills, processing past traumas and experiences, and emotional regulation. Therapy has proven to be effective at treating Anhedonia, like depression. Read this guide to learn how to get started with therapy.
If you are struggling with Anhedonia and would like to talk to a therapist, contact Lifebulb’s team. We have affordable, online therapists near you who accept most major insurances and offer little to no wait list. You deserve to experience life fully and brightly again. Therapy can help you get there.