“When someone is dealing with anhedonia, healing doesn’t happen through willpower alone, it requires gentle, consistent steps that reengage the brain’s reward system,” says Dr. Hafeez.
Some strategies that can help include:
1. Try Behavioral Activation
Behavioral activation is the act of doing activities you love without expecting a pleasure response. “Even if you don’t feel like doing something enjoyable, like taking a walk, listening to music, or spending time with a friend, try doing it anyway,” says Hafeez. “The pleasure might not come right away, but these small actions can start to shift brain chemistry over time.”
2. Reconnect With Your Favorite Activities Slowly and Intentionally
You don’t have to jump back into all of your favorite activities all at once; in fact, it may work better to add them gradually, says Dr. Goel. “Patients often benefit from gently reintroducing themselves to activities they once enjoyed, even if the initial experience feels unrewarding,” she says.
Goel recommends starting with small, manageable steps to gradually retrain the brain to reconnect with pleasure. For example, if you used to love long walks, try a 5- to 10-minute stroll through your neighborhood and gradually increase that amount.
3. Try to Avoid Isolation
“Encouraging minimal social interaction can significantly support recovery. Human connection, even in small doses, helps rebuild emotional pathways and alleviate feelings of isolation,” says Goel. For instance, if going to a friend’s birthday party feels like too much, ask to meet them for a one-on-one chat over coffee another time. Just catching up for 15 minutes on the phone can help stave off isolation.
4. Be Kind to Yourself
Experiencing anhedonia does not mean you have a character flaw, or that you’re lazy, says Hafeez. “When joy feels flat, people often judge themselves harshly or withdraw further. Giving yourself permission to feel numb without blaming yourself is part of the process,” she says.
Also, don’t tell yourself that you should be feeling joy or pleasure in the activity you once loved. This can create shame when those feelings don’t match the thoughts you’re having, which can further intensify the symptoms of anhedonia.
5. Follow a Routine
Scheduling regular tasks throughout a day can help you feel a sense of achievement, which can grow into pleasure. Create a checklist to reward yourself for daily tasks like brushing your teeth, going for a walk, or eating breakfast every morning. Even if accomplishing those tasks seems mundane, each one can help you feel better and is worth celebrating.
6. Practice Mindfulness
One small study found that mindfulness-based stress reduction helped anhedonia, especially when it came to social activities.
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