Do you know what the term “anhedonia” means? When I pose this question to my clients, they usually mention a rare blood disease.
Because I enjoy writing and I also enjoy educating, let me tell you about the non-rare-blood-disease plaguing an overly depressed nation. Anhedonia is the inability to experience pleasure from things/activities previously found pleasurable. It’s that month of not wanting to get out of bed after a breakup; it’s the six months of not tasting food following the loss of a spouse. In its less aggressive forms, it is simply not enjoying the things that once brought you joy during a trying or particularly difficult season. And guess what? It’s one of the major symptoms of depression.
Certainly, experiencing less fulfillment than usual from a previously enjoyed activity does not mean you’re depressed. If you are depressed, though, you know the gloom of anhedonia like an old friend. And speaking of old friends – if you have a close friend struggling with depression, you can clearly discern the mark of anhedonia in their everyday life. Knowing what it is can be helpful, but what can one do to combat it? Here are 5 helpful suggestions for those fighting to create space to feel joy again:
Develop a Morning Routine
If you are experiencing diagnosable depression, the morning can be the most difficult time of day. You may not be sleeping regularly and most likely struggle with general fatigue as a result. Integrating a few small rituals into your first moments of the day can be hugely impactful in creating space to experience joy. Try morning stretching, breathing exercises, a few minutes of reading, or a walk around your neighborhood to get your mental & emotional systems of operation in full swing.
Practice Daily Gratitude
Solution-focused therapy hinges on the truth that attending to positivity over negativity produces real relational changes in real people’s lives. Want to see how that works? Check out my article on The Everyday Reframe. Gratitude is a simplified way of choosing to attend to the positive things in your own life. By making a daily list of just 3 things you’re thankful for, you can shift your entire mindset in just minutes. If it sounds crazy, try it for one week and see the results for yourself!
Go Outside!
National Geographic recently released an incredibly insightful article on the positive effects of nature on the brain. Studies abound highlighting the mental health benefits of being outdoors. Not only do those who spend more time outside experience reduced production of cortisol (a major stress hormone), but they were also observed to live longer than those with less exposure to the natural world. Do yourself a favor and break free of the four walls keeping you from the fresh air that awaits.
Less Screen Time with More Face Time
If this sounds like an oxymoron, you have proven yourself a member of the iGeneration and I commend you for reading a mental health blog at age 8. Seriously, though – screen time on devices like cell phones and computers has been tied to significant impairment in cognitive functioning across the board. Excessive screen time has been linked to everything from inappropriate dopamine release to less efficient sensory and information processing. My suggestion? Replace time on your phone with time building real, relational connection with other human beings. This could mean reaching out to a friend, spending more time in places where other people dwell (like coffee shops), or joining a support group. Find a way to connect with other people instead of with a lit up screen.
Seek Professional Help
It goes without saying (but I’m going to say it) that depression is a serious condition that must be treated by a mental health professional. Slight examples I used above (like not wanting to get
out of bed after a breakup) do not qualify for the diagnosis in and of themselves, but multiple symptoms manifesting at the same time call for an immediate need to seek support. The NIMH provides a more expansive overview of diagnosable depression, symptoms, and treatment options. If you or someone you care about may need professional help, reach out to a mental health professional for resources. My peers and I in the family therapy field are here to serve you.
Being bogged down by that feeling of not wanting to do anything can be paralyzing and isolating. If five ideas seem overwhelming, begin by implementing one of these today and choose to create space for a more joyful & fulfilling kind of existence.