Nothing Makes Me Happy: Understanding Anhedonia And Finding Relief

If it feels like nothing makes you happy anymore, you may be experiencing anhedonia, a term for the reduced ability to feel pleasure or interest in things you once enjoyed. This can be a hallmark symptom of depression, which impacts approximately 21 million American adults, though it can appear in other situations, too. Whatever the cause, this feeling can be difficult to sit with, and support is available. Connecting with a licensed therapist, whether in person or online, may help you understand what you're experiencing and take small steps toward relief.

What it means when nothing makes you happy

When joy seems out of reach, you may be experiencing anhedonia. The American Psychological Association (APA) defines anhedonia as "the inability to enjoy experiences or activities that normally would be pleasurable."

It can help to understand that anhedonia is a symptom, not a diagnosis. Depression, on the other hand, is a diagnosis that is clearly defined in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). While anhedonia is one of the hallmark signs of a major depressive episode, you don't have to have depression to experience it.

Beyond depression, anhedonia can accompany the following:

• Bipolar disorder
• Parkinson's disease
• Post-traumatic stress disorder (PTSD)
• Schizophrenia
• Certain substance-related conditions
• Traumatic brain injury (TBI)

Common reasons you may feel emotionally numb

Various factors can contribute to emotional numbness, including intense stress, grief or shame from past experiences, and substance use. Depression therapy may offer meaningful support for a persistent low mood and related symptoms. A closer look at some of the factors that can contribute to anhedonia may help you make sense of your own experience.

Stress, burnout, and emotional overload

Chronic stress can lead to burnout, which some mental health experts suggest can increase the risk of depression and lead to people feeling drained or emotionally exhausted. You may lose the ability to feel much of anything, leaving you disconnected from both positive and negative emotions.

Grief and major life changes

Emotional numbness after grief is common. It can slow down your emotions so you don't feel overwhelmed and can manage them at a more reasonable pace. However, feeling only numbness can prevent you from working through grief, which can cause you to get stuck. People may associate grief with death, but it can occur after significant life changes, too, like the end of a relationship or a significant career change.

Substance use and mood changes

Using alcohol or other substances to dull emotional pain may seem effective in the short term, but substance use can change the brain's reward system, reducing its ability to feel pleasure. Over time, substance use can worsen mood and reduce the ability to feel pleasure.

Practical steps when nothing feels enjoyable

When you don't have any motivation, it can be difficult to take action. Taking small, intentional actions can help you get started, and these steps can build momentum over time. The strategies below offer a few different starting points.

• Start with behavioral activation
• Move your body gently
• Prioritize rest and sleep
• Try mindfulness or meditation
• Stay connected to others

Start with behavioral activation

One approach used in cognitive behavioral therapy is called behavioral activation, which is rooted in the idea that action comes before motivation, not after. In other words, instead of waiting to feel better before acting, you might start by doing something small and let the action slowly shift how you feel. If you used to enjoy cooking, you could start by making one simple meal. If you loved walking, you might try a five-minute walk around the block. If reading once brought you comfort, you could read a single page before bed.

Move your body gently

On low-energy days, gentle movement can feel more manageable than a full workout, and it may still support your mood. Research suggests that regular physical activity can support mood by increasing serotonin and dopamine levels. If you're ready to explore more support options, connecting with a licensed therapist can be another helpful step.

Prioritize rest and sleep

Sleep and mood often share a two-way relationship, meaning poor sleep can worsen low mood, and low mood can disrupt sleep. Prioritizing rest may help you feel a bit more steady. It can help to keep a consistent bedtime, limit screens before sleep, and create a calm, restful environment in your bedroom.

Try mindfulness or meditation

When emotions feel dulled, mindfulness practices can gently reconnect you with the present moment. Simply noticing your breath, your surroundings, or physical sensations may help you tune back into small experiences. You might start with a five-minute guided meditation and build from there as it feels comfortable.

Stay connected to others

Isolation can deepen feelings of numbness, so staying in touch with others may make a meaningful difference. This doesn't have to mean big social plans; small steps can count. You might text a friend, share a meal with a family member, or consider joining a support group where you can connect with people going through something similar. Over time, these connections can be a valuable part of finding relief.

Rebuilding meaning over time

Recovering from emotional numbness or depression doesn't usually happen overnight. It can be a gradual process of reconnecting with what really matters in life. It may not require making big, dramatic changes. Small, intentional choices can help you find a sense of purpose and take steps toward personal growth.

When using insurance, certain BetterHelp features may be limited or unavailable, including chat-based sessions, groups/classes, and select self-help tools.

Let your values guide you

When you feel numb, it can help to allow your personal values to guide you. Even if you don't feel motivated, making choices that align with what you care about can help you maintain integrity and keep moving forward. There are many ways to do so, including small acts of service or learning something new. Purpose does not have to be profound. Even small actions that remain consistent with your values can help you build a foundation for your emotions for when they start to come back.

Pleasure may return gradually

Healing is not always straightforward, and it doesn't follow a set timeline. You may begin to notice small glimmers, like enjoying a meal, smiling at chirping birds, or laughing during a conversation with a friend. Noticing these small moments can matter, and with patience, intention, and the right support, you may find these moments begin to appear more and more often. If these feelings persist, it may be time to consider reaching out for professional support.

When to seek professional help

If you feel like nothing makes you happy, or you are noticing other signs of depression, it may be time to consider seeking professional support. Below is a closer look at symptoms that may indicate depression and the treatment options that can help.

Signs that may indicate depression

Depression can show up in a variety of ways:

• Low mood. Low mood may be one of the first noticeable symptoms of depression and can involve a sense of discontent, lack of motivation, and hopelessness. These feelings may be normal at times, particularly if you're facing difficult challenges. But if they persist, along with other depression symptoms, for two weeks or more, you may be experiencing depression.
• Sleep disturbances. Depression and sleep typically have a bidirectional relationship, meaning that depression can cause disruptions to your sleep patterns, and sleep loss can exacerbate depression. If you find that you're sleeping more or less than you used to, this could be a sign of depression.
• Changes in appetite. Have you been unusually hungry or less interested in food than normal? Researchers have found that some of the areas of the brain that influence depression may also contribute to appetite. One common way this symptom shows up is through weight fluctuations.
• Trouble focusing. Depression can make it hard to concentrate for extended periods of time, which can affect several areas of your life. You may have more trouble solving problems, making decisions, or planning than you once did.
• Anxiety. Depression and anxiety can be common comorbidities. According to the Anxiety and Depression Association of America, nearly half of people diagnosed with depression are also diagnosed with an anxiety disorder. Even if you don't have an anxiety disorder, experiencing common anxiety symptoms, such as irritability, worry, and restlessness, could be a sign that you're living with depression.
• Physical pain. There can be several common physical indicators of depression, including back pain, joint aches, and gastrointestinal distress. Unexplained aches and pains are sometimes the most noticeable symptoms an individual experiences.

If several of these signs resonate with you, it may be helpful to explore what treatment could look like.

Treatment options for anhedonia and depression

Treatment for depression may include a combination of psychotherapy and, when clinically appropriate, medication. In some cases, professionals may recommend blood tests to rule out other conditions that could be contributing to your symptoms. If you're interested in exploring medication as part of your care, it can help to speak with a licensed healthcare professional.

BetterHelp now offers psychiatry services through Uplift as an additional care option alongside therapy, giving you access to licensed psychiatric providers who can evaluate your needs. Whether medication is part of your plan is a personalized decision made by your provider based on a full clinical evaluation—not everyone needs or benefits from medication. It's always a good idea to consult a healthcare professional before starting or stopping any medication.

Medication availability and coverage may vary by member location, clinical appropriateness, and individual pharmacy/insurance benefits. Prescribing decisions are made by the treating clinicians. We do not guarantee that any specific medication will be prescribed or covered by a member's insurance plan.

*Based on finalized paid psychiatry visits with a copay. Insurance availability, coverage, and costs vary by state, plan, provider network, and provider availability.

If you or someone you know is experiencing suicidal thoughts or is in immediate danger, please reach out to a mental health professional or call or text the 988 Suicide and Crisis Lifeline immediately. When you're ready to explore ongoing support, online therapy can be another accessible option.

How online therapy can help when nothing makes you happy

Online therapy can be a convenient and accessible way to manage depression and similar mental health challenges. Using an online therapy platform like BetterHelp, you can participate in sessions from the comfort of your home, which can be helpful when a lack of motivation makes it difficult to leave the house. You also have the option of reaching out to your therapist between sessions through in-app messaging, and they may respond as soon as they're able.

Some providers on BetterHelp may be in-network with certain health plans, and co-pays average about $23/session for eligible members. Coverage varies by plan, provider, and therapist availability. You can check your in-network status on the BetterHelp site.

Whether you choose in-person or online therapy, a licensed professional from a large network of qualified providers can help you understand the signs of depression in your life and explore the underlying reasons for your feelings. If you'd like to explore psychiatry as part of a holistic mental health care experience, BetterHelp now offers psychiatry services through Uplift, connecting you with licensed psychiatric providers.

A large body of evidence points to online therapy as a potentially effective form of mental health care for those experiencing sadness and other feelings commonly associated with depression. A 2019 study specifically looking at BetterHelp users found that using the online therapy platform significantly reduced depression symptoms.