In psychology, there is a term “anhedonia” — a condition where a person loses the ability to derive pleasure from things they once enjoyed. It is a fairly common symptom that signals the presence of mental health issues. Anhedonia can be triggered by post-traumatic stress disorder, chronic anxiety, and depression. The phenomenon became especially widespread during the isolation caused by the COVID-19 pandemic. Although the global situation has changed, many psychologists note that the number of people suffering from a loss of the ability to experience pleasure is only increasing. There are several steps to help you out of this state.
Lifestyle Changes
Some people have a genetic trait that manifests as an imbalance in dopamine levels. Therefore, they need to maintain balance manually. Usually, the body indicates what exactly it lacks for happiness: more sleep or physical exercise, more frequent changes of scenery such as trips to the countryside or simple walks in the park instead of going to a shopping mall. Diet and social connections also play a crucial role. All these elements are part of a lifestyle and can be easily adjusted.
Less Electronics at Night
The computer, smartphone, and television have become the main tools that allow us to discover the world and connect with others. They entertain us, help us learn, keep us informed, help us meet new people, and find jobs. It’s impossible to imagine life without modern devices, but there is a downside. These devices dull our ability to derive pleasure from non-electronic stimuli. Moreover, forgetting your phone at home or in the car can cause anxiety, even panic. Try reducing your usage of modern digital technologies. Put aside electronic devices at least an hour before bed. This will free up time for more important things, like having a dialogue with yourself.
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Treat Yourself Like a Best Friend
Convince yourself that you deserve care and understanding just by the fact of your existence. If you don’t feel like attending a party or even leaving the house on a day off, ask yourself a simple question: what actions would be most beneficial for me? Don’t hesitate to put yourself first, as you would the most precious person in the world. Cut out harmful thinking patterns. You don’t have to live for something, especially if that “something” doesn’t inspire you. Don’t strive to get “everything all at once,” as this is almost always a trap or dead end. Don’t plan too meticulously and don’t try to reach imposed ideals. Be easy on yourself, forgive your weaknesses, and reward yourself for your virtues.
Keep a Thought Journal
In a state of anhedonia, people usually hold onto three destructive beliefs simultaneously. They view themselves negatively, see the world around them in a negative light, and have a bleak outlook on the future. In other words, they develop a concept where an unworthy person lives in a terrible world with no prospects. To combat this, you need to recognize the obvious bias. A thought journal, kept in a paper or electronic notebook, can help. Record the strongest emotions you experienced during the day and the stimuli that triggered them. This forces you to analyze information instead of accepting it unconditionally.
Replace Negativity with Neutrality
It is quite difficult to switch from negative thoughts to positive ones. The brain perceives such a sharp transition as unnatural. And rightly so: sudden mood swings are a psychological disorder. Therefore, try to transition more smoothly to neutral thoughts. Don’t be afraid if they sound like “so what” or “I don’t care.” This is better than fear, anxiety, and despair. If you manage to maintain neutrality long enough, you can eventually shift to something positive.
Remember What You Have
Many people only dream of the things you own. This isn’t just about clothing, a phone, or a car. You have a home, a job, close friends, and family. You should also be grateful for good health, which even some billionaires cannot afford. In short, while dreaming of more, never forget the small things that brought you positive emotions. All the joy of life consists of such small things that turn out to be the most important.
Return to Your Hobbies
The greatest disappointment comes when a person realizes that they no longer enjoy their favorite activities. A different approach may help. Make the main goal not to derive pleasure but simply to perform the action. You do this to avoid guilt. Something inside pushed you, prompted you to go to the stadium, start a game, or pick up a book from the shelf. Satisfy the urge, and at the very least, you will transform a negative state into a neutral one. Gradually, the taste for your favorite activity may return and even intensify. You may want to make up for lost time.
