Don't Enjoy Anything Anymore? Here Are 9 Ways to Overcome Anhedonia

Make lifestyle changes that lower inflammation and balance dopamine.

"Some individuals may have a genetic vulnerability to have slightly imbalanced levels of dopamine," Ho says. "But a lot of the things that help balance dopamine levels are modifiable, such as sleeping sufficiently, reducing levels of psychosocial stress, eating consistent healthy meals, and engaging in important social interactions." These lifestyle changes also lessen inflammation in the body and brain, so prioritizing them is key.

Engaging in important social connections simply means making contact with people you feel safe with, even if you don't feel like socializing, says Nadeau. "Oftentimes people experience anhedonia and other symptoms of depression when they feel these social connections are weak."

Go outside and move.

Although more research is needed, exercise may be particularly beneficial for people with anhedonia because it promotes dopamine-related activity in the brain. According to a study published in the journal Mental Health and Physical Activity, indivituals with depressive symptoms who participated in regular aerobic exercise were more reactive to positive emotional stimuli, If you can move outdoors, even better: A number of studies have found that spending time outdoors in green space can improve cognitive function and memory, as well as relieve depression, anxiety, and stress.

Limit use of electronics, starting at night.

Our electronic devices have become one of our main windows on the world, and on each other. When our brains become used to reward cues coming mainly from our phones and computers, it can dull our ability to feel enjoyment from non-electronic experiences, Felger says. She advises slowly reducing your electronic use in the hours leading up to bedtime, so you can reap some of the benefits to support sleep as well.

Treat yourself like you'd treat a best friend.

"Do anything you can to convey to yourself that you are worthy of care and compassion," says Nadeau. You may not feel like going for a walk or calling a friend, but to remind yourself that you're worthy, ask yourself, "What would be most helpful for me right now? How can I show myself care and compassion?"

Identify thinking patterns that could get in the way of caring for yourself; for instance, a tendency toward all-or-nothing thinking. To an all-or-nothing thinker, everything is a matter of extremes: She might believe that in order to socialize, she needs to have fun activities planned and conversations that flow easily the entire time—otherwise, it's not worth it. Becoming aware of this thinking pattern helps you start reframing defeatist thoughts with more helpful ones and actually increase motivation.

Keep a thought worksheet to investigate negative thinking.

Nadeau says people experiencing anhedonia often hold defeatist beliefs across three categories: "You might have negative views of yourself, combined with negative views of the world—which is not surprising at the moment—combined with negative views of the future, like 'it's not going to get better' or 'I'm always going to feel this way.'"

To help restructure your beliefs, Nadeau suggests keeping a thought worksheet. On a piece of paper, write about a recent situation that bothered you, the emotions you felt, and the thoughts that automatically came up (about yourself, the world, and/or the future).

Write down evidence that supports the negative automatic thoughts that drove your negative emotions, and evidence that does not support it. This exercise allows you to step outside your churning emotions and more objectively review all the information your brain is receiving, Nadeau explains, looking not only at the negative aspects, but the neutral and positive aspects. Afterward, reassess your moods without judgement.

Replace negative thoughts with neutral ones.

Besides evaluating your negative thoughts, take the time to create neutral thoughts to counter them, says Nadeau. For example, a neutral thought could be, "Even though my friend and I aren't as close as we used to be, she still checks in on me."

"It takes into account something negative and positive and draws them together," Nadeau says, which makes the thought more realistic and easier for you to adopt.

Keep a daily record of things you're grateful for.

Listing things you're grateful for in a journal brings the forgotten positive aspects of our lives to the front of our mind, says Nadeau. "You may be grateful for having food on your plate, or having a pillow to rest your head on every night, or for the moon and how it shows up every evening." Try to do this each day, even if you write down only one or two things.

Try doing something you used to enjoy.

"It can be really discouraging to find you no longer enjoy somethiing you once really loved to do," Nadeau says. To combat negative associations with activities that used to be positive, Levy suggests approaching them with a different intention. Instead of seeking enjoyment, focus on leaving the activity with a more neutral perspective, such as, 'I've done something to improve the way I feel.'

Start with small, manageable bursts of time, spending 15 minutes watching a TV show or walking outside. Levy encourages taking note of what sensations you experience during the activity, like the fluffy blanket across your knees as you watch a sports game, to practice being mindful of the moment.

Seek out therapy when needed.

While the above tips can be beneficial jumping off points, if anhedonia has been present for a long time and begun affecting your ability to carry out daily activities, Levy recommends seeking out a therapist or psychiatrist to provide additional, professional support as well as coping strategies.