Tips for dealing with anhedonia (lack of enjoyment)

Hi neurodemon,

Welcome to the SANE Forum, I'm sure the community here will have a lot of insights and experience to share with you.

Kind Regards.

TonyTunes (moderator)

Hey @neurodemon

Anhedonia is really hard to deal with. When I’m experiencing it, I usually end up feeling a bit guilty because I know something should be enjoyable and it just isn’t. Especially when it comes to hanging out with other people. I found it helpful to not put pressure on myself to enjoy things. If I do great, if I don’t, that’s okay too. It might be helpful to rate and keep track of your enjoyment of things. You might not necessarily find something you enjoy fully but you might find that you enjoy something more than you thought/expect. Things can still be worthwhile even if they’re not enjoyable. I do hope you find something that works for you.

Hello! @neurodemon

Thank you so much for your post. I would love to connect you with @AlwaysMyself who has expressed some similar feelings as of late. I get the sense you'd be a wonderful support for one another at the moment. 🫶

Hi @neurodemon ,

You're ahead of me. I didn't know lack of enjoyment had a name.

I think it's connected to the meds - part of the side effects. Oh, that there weren't side effects.

I'm not sure if this will help but I find reading some sort of scripture helps - something that feeds the spirit. Or listening to music - I find music can be powerful enough to break through it.

Thanks for sharing what a problem it is. I related to your post immediately.

@neurodemon Hello and welcome to the forum family. It takes guts to reach out but I want to let you know the people here are so very kind, understanding and inclusive.

I have also suffered with anhedonia. I’m so sorry you have too for such a long time. I don’t propose to have all the answers. Firstly I want to say that you are a really strong person and I admire you persevering looking for ways to find enjoyment in the things you like. For me things I try is to do are be around people who I feel comfortable with I might not feel enjoyment at the time though. Sometimes the joy comes afterwards when I think back on the time we spent together. Other stuff though I realise it’s really really hard to do is go for a daily walk even for 5 minutes. To try to eat healthy and to try to do something I used to enjoy even if I don’t feel like it. There’s long periods where just getting out of bed and maybe brushing my teeth is a real achievement.

One thing that helps me get through the day is the SANE recovery club. You can join for free. We have Zoom meetings where we have a different topic Eg. Finding meaning/purpose. You don’t even have to talk or have your camera on. You can use the chat function but don’t have to do that either. You can talk about your struggles and people are so loving and understanding. It’s a real good safe space and helps with finding some joy and not feeling so lonely.

Medicine can help but being around people, looking after yourself by eating well and self care.

What does finding no joy feel like to you? Can you remember a time when you felt joyful? What was that like?

We’ve only just met but I really do care about how you are feeling. You are not alone. You can recover but it can take time. Coming to these forums has been such an awesome decision you’ve made.

@AlwaysMyself is currently on holidays overseas and not back for a couple weeks. I’m tagging them because they are so awesome and have had this for a long time too. They always give such amazing feedback.

Hi @Realness I had no idea there was a name for it too but I completely have related. I became sick about 4 years and although I am much better than I was, I feel what has been discussed here. Its not quite depression but more - a lack of enjoyment and feel like there is something missing - not been able to connect with others and my outside well with meaning .......

Wish I could provide some support or insight @neurodemon 😞

Hi @Kashmina ,

I agree - it's quite difficult to describe but it is a real barrier to doing things, sometimes doing anything - even things l use to love or usually enjoy. Things can feel meaningless. I've always loved reading but some days picking up any book seems too much of an effort. Or I'm reading the book but it's from a distance if that makes sense - like there's a barrier between me and the reading. It's very frustrating. I now have the time to do things I love, only I don't enjoy them like I use to.

I created a dopamine menu the other day. You choose things that you normal would enjoy and put them on a menu like starters mains and the like. then I write them on pop sticks and I allie myself too pick one of two a day. The not knowing and not choosing myself has helped me personally

Morning @Realness yes that is how it feels for me too! I have that with many things and one of them is being out in nature. Even in the heart of my recovery I could go to the reserve (I have two that are not too far from me) and enjoy a walk and I would do some gentle stretching and breathing and take in my surroundings. I could feel what nature had to offer, now I dont feel the same. I struggle to even get there ..... As you have mentioned, I now too have time to enjoy these things more and I cant. But I do try but sometimes it feels pointless 😞

Hello @RedPandabear I have never heard of this but I have looked it up and it is a sweet idea. I like that it is creative and you tailor it to your personal interests. I will have to give this a go. Thanks