By 7 Ways to Recover from Anhedonia – A Joyless State of Mind
By irevealinglight
So, what is anhedonia?
Anhedonia is the inability to feel pleasure or joy – a joyless state of the mind. It is a symptom of depression and other mental health disorders. The things that once made the person feel joy or contentment are no longer pleasurable or enjoyable. That is Anhedonia. A person with anhedonia feels unmotivated to try anything since nothing feels good or exciting to them. If there is a reluctance to do things that one took interest in or found pleasurable, then it might be anhedonia.Types of Anhedonia
There are two main types of anhedonia: Social and physical anhedonia. The Social Anhedonia is characterized by not wanting to spend time with others. While physical anhedonia makes the individual not enjoy physical connections or sensations. As earlier stated, one’s favourite meals also become tasteless. Even sex no longer appeals to the person. People with schizophrenia often report both physical and social anhedoniaWhat Causes Anhedonia?
Even though anhedonia is linked to depression, one does not have to have depressive feelings or be sad to have it. Studies show that anhedonia may be tied to changes in brain activity. Researchers discovered that the part of the brain that is linked to motivation, reward and decision making is also involved in anhedonia. They also have problems accurately judging the effort required to achieve a certain reward.The intensity of anhedonia can also be linked to health conditions. A study discovered that people who had schizophrenia, Parkinson’s disease or substance use disorder experience moderate levels of anhedonia but those suffering from depression experience severe anhedonia.Some symptoms of anhedonia include these:- Loss of interest in activities
- Lack of motivation/drive
- Loss of pleasure in relationships
- Reduced libido- it affects sexual pleasure
- Negative outlook
- Social withdrawal
- Emotional blunting – A feeling that emotions are dulled. Feelings of joy or excitement may be absent
- Displaying fake emotions in social situations.
- Desiring to be alone
7 ways to recover from this joyless state of mind -anhedonia
Recovering from anhedonia should not be viewed as a quick-fix process nor an uphill struggle. But one can gradually recover from it with the right mindset and practical solutions. Some of the ways of recovery are:1. Seek out professional help and therapy when needed
Professional therapists can handle cases of anhedonia effectively. Since anhedonia can be a symptom of several underlying conditions such as depression, it is recommended to consult with a mental health therapist who can assess the situation and provide treatment options. Depending on the underlying cause of the anhedonia, the therapist would recommend specific treatment options such as medication, therapy or both. Then again, the cost of seeking out professionals can be scary, especially when some online sessions are billed per hour-ranging from $65 to $250 depending on the therapists training, experience and location. The good news, however, is that you can find free or low cost therapy that suits your budget through social services, nonprofits, financial assistance programs and EAPs.2. Choose to have meaningful connections
You must be deliberate. You must choose to connect to people you once felt close to. “Strong social relationships have the potential to improve your outcome if you have a disease, such as depression, where dopamine is compromised,” says Dr. Lisa Feldman Barrett, Professor of Psychology. People that have anhedonia usually have a large shortage of dopamine.This hormone in the brain is involved in reward and motivation, amongst other functions. When dopamine is released in large amounts it creates that feeling of pleasure that motivates one to repeat the behavior. Meaningful interactions and connections can help increase the levels of dopamine, thereby increasing motivation, renewed energy and ability to recover from anhedonia-a joyless state of mind.3. Your thought pattern matters
Ever heard the aphorism, “You are what you think.”? Your thoughts form your reality. So, create neutral thoughts to counter every negative thought pattern. A neutral thought can be, “Even though I don’t really enjoy swimming as I used to, I still like watching my husband and kids swim.” This kind of thought triggers good feelings. You can also keep a daily record of things you are grateful for – being grateful for having kids, or being able to brush your teeth, drinking water or eating a small meal and other similar activities. Try and write down at least 1-3 things you are grateful for.4. Do it…even though you don’t enjoy it
Do what? Find one or two things that you really enjoyed doing in the past but you no longer derive pleasure from. Set small realistic goals each day. Try those things out again for like 10-15 minutes each day, not for the sake of enjoyment but to improve the way you feel. For instance, you used to relish a chicken lap and pepperoni pasta but you no longer do – you can try eating a small piece of chicken and small portion of the pasta. If it’s a T.V. show, you can watch it for 10 minutes at a time. Just be neutral about the outcome of the action and as time goes on you might just surprise yourself.5. Stress management
It is very important to identify sources of stress in your life and keep the levels from escalating because high levels of stress will aggravate anhedonia. You can manage stress effectively by engaging in these activities: deep breathing, meditation, yoga and other activities that help you relax and feel at peace.6. Show yourself care
Self-care is vital on the road to recovery from anhedonia. It’s important to take good care of your emotional and physical health. Try and establish a routine. It can be – eating a healthy meal, having adequate sleep, going for a walk and also practicing relaxation exercises and mindfulness. These routines have to be done intentionally because you might not derive joy from them. But decide to do them because they make you understand that you are worthy of care. See it this way and ask, “How can I show care to myself?” or say “I have done this to feel better.”7. Choose patience over pressure
Don’t allow yourself to be pressurized into recovery by anyone or even yourself. Recovery from anhedonia takes time and effort. It is important to be patient with yourself and learn to celebrate every little accomplishment and progress towards recovery. Don’t give up on getting better.Conclusion
The time frame for recovering from anhedonia-a joyless state of mind, varies for different people but it is possible. In good time, with support, dedication, the right treatments, therapies and holistic approach you will recover and experience great pleasure and joy again.All the best!**
Efe Lisa IfezuoDiscover more from Feminine Digest
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