Nothing Makes Me Happy Anymore: Depression, Mental Health, And Therapy

Have you had trouble finding pleasure in activities you once enjoyed recently? Is it hard for you to summon the motivation to try new things? While this can be normal at times, these symptoms may point to the presence of a depressive disorder. Often characterized by low mood, fatigue, and lack of motivation, depression is one of the most common mental illnesses in the United States andimpacts approximately 21 million American adults. Despite its complex symptoms and high prevalence, depression can be a highly treatable condition. One way to treat depression may be with therapy, and you can connect with a licensed therapist in your local area or through an online therapy platform.

What it means when nothing makes you happy anymore

If you no longer feel joy, you may be experiencing anhedonia, which the American Psychological Association (APA) defines as “the inability to enjoy experiences or activities that normally would be pleasurable.”

According to the APA, anhedonia is one of the hallmark symptoms of a major depressive episode, but you don’t have to have depression to experience anhedonia. It can also be a symptom of the following: 

• Bipolar disorder
• Parkinson’s disease
• Post-traumatic stress disorder
• Schizophrenia
• Substance use disorder
• Traumatic brain injury

Anhedonia vs depression

Anhedonia and depression may be connected, but they are not the same. The primary difference is 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.

How anhedonia shows up in depression

Anhedonia can be a common sign of depression, but it may not always look the way one expects. While people may expect sadness and depression to appear as crying or other obvious signs, some symptoms can be subtle. For example, someone with depression may not experience intense sadness; instead, they may appear flat or feel disconnected from the things they once enjoyed.

In severe cases, anhedonia may include withdrawing from close relationships, feeling numb even in positive moments, or losing the motivation to perform basic acts of self-care. In other words, anhedonia doesn’t always appear as sadness; it can also be the absence of joy, which may be more difficult to identify.

Common reasons you may feel emotionally numb

Various factors can contribute to emotional numbness, including intense stress, grief or shame from past experiences, or substance abuse. We take a closer look at some of these factors below.

Stress, burnout, and emotional overload

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

Grief and major life changes

Emotional numbness after grief is common. It can help 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. 

Signs it may be time to seek help

If you feel like nothing makes you happy, or you are experiencing other signs of depression, it may be time to consider seeking professional help. Below, we take a closer look at these symptoms and what to look for.

• Low mood. Low mood may be one of the first noticeable symptoms of depression and can make an individual feel discontented, unmotivated, and hopeless. 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 symptoms of 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. If you find that you’ve gained or lost weight recently, or have experienced sudden increases or decreases in appetite, depression could be to blame. 
• 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. These cognitive effects can be especially pronounced at work, in school, or in similar environments that require extended focus. 
• Anxiety. Depression and anxiety can be common comorbidities. According to the Anxiety & 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, and they can exacerbate the mental and emotional symptoms of depression. 

Practical steps to feel better when motivation is low

When you don’t have any motivation, it can be difficult to take action. Taking small steps can help you get started, and intentional actions can help you build momentum over time.

Behavioral activation for low energy days

Behavioral activation is an approach used in cognitive-behavioral therapy rooted in the idea that action comes before motivation, not after. In other words, instead of waiting to feel better before acting, start by doing something small and let the action slowly shift how you feel. Low-effort activities, like a short walk or cooking a meal, can be good places to start.

Exercise regularly to support mood

Research consistently shows that regular physical activity can support mood by increasing serotonin and dopamine levels. One study suggests that “any amount of physical activity can improve mental health. Even modest exercise sessions, such as a 10-minute stroll, may improve mood and reduce depressive symptoms.”

One small example plan for today

If you don’t know where to start, here is a simple plan to take small steps toward increasing motivation. 

• Morning: Take a 10-minute walk outside. 
• Afternoon: Make a nutrient-dense meal.
• Evening: Do one thing you’ve been avoiding, like loading the dishwasher or folding a load of laundry. 
• Night: Do something that once brought you joy; for example, you can watch TV shows you love or reread a favorite book.

Rebuilding meaning and a fulfilling life over time

Values, purpose, and contribution

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 comes back gradually

Healing is not straightforward, and it doesn’t follow a 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.

Family, friends, and professional treatment: Ways to help depression and depressive mood symptoms

The first-line treatment for depression is typically a combination of medication and psychotherapy. 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 trying medication as part of your treatment, be sure to speak with your doctor or psychiatrist. Always consult with a healthcare professional before starting or stopping any medication.

With either in-person or online therapy, you can learn more about the signs of depression in your life, address your symptoms, and explore underlying reasons for your feelings. A therapist can provide you with support and compassion, along with useful tips for managing depression daily.

Also, if you or someone you know is experiencing suicidal thoughts or is in immediate danger, reach out to a mental health professional or call or text the 988 Suicide and Crisis Lifeline immediately.

Connect with family, friends, and people you love for further support to find relief from depression and other mental health conditions

In addition to professional treatment, seeking support from loved ones, such as a trusted friend or a family member, can be an important part of finding relief from depression and cultivating more happiness in your life. Joining a support group can also be beneficial, as it allows you to grow your support system, avoid isolation, and stay connected to people who are going through a similar experience. A strong support system can provide positive benefits and be a valuable part of the healing process.

Managing depression and improving mental health conditions with online therapy

Online therapy can be a convenient and affordable way of managing depression and similar mental health challenges so that you can start living a happy, healthy life. Using an online depression therapy platform like BetterHelp, you can participate in sessions remotely, which can be helpful if a lack of motivation is making it difficult to leave your home. You may also have the option of reaching out to your therapist outside of sessions. If you want to clarify a point made during therapy or have a question about a depression symptom, you can send them a message, and they’ll normally respond when they’re able. A licensed mental health professional can discuss their expertise in depressive disorders and guide you as you learn how to manage your depression symptoms.

A large body of evidence generally points to online therapy as an effective form of mental health care for those who are experiencing sadness and other feelings commonly associated with depression. A 2022 review found that online cognitive behavioral therapy can be as effective as in-person therapy at reducing symptoms of depression for many people.