“Nothing Makes Me Happy”: Exploring Anhedonia & Depression

Feeling sad or unhappy sometimes is part of the human experience. However, when you find that you haven’t felt happy in a while or that things you used to enjoy no longer bring you pleasure, it could be a mental health symptom like anhedonia—the inability to feel pleasure, often linked to depression or PTSD. If you feel like “Nothing makes me happy anymore,” help is available. Below is an overview of anhedonia, when it might indicate depression, other possible causes of unhappiness, and strategies you can use to improve your outlook and wellbeing.

“Nothing makes me happy": Could it be anhedonia?

Anhedonia as a symptom of depression

The APA also notes that anhedonia is often a key sign of depression, though it can also appear as a symptom of bipolar disorder, post-traumatic stress disorder, schizophrenia, and others. 

Keep in mind that feeling low may not always be a clinical symptom. It’s normal to feel sad from time to time or to have a low mood in response to life challenges. A therapist can help determine what may be causing these feelings, and meeting with this type of professional is the answer to the question, “How to check if I have depression?”

In order for a mental health professional to consider a depression diagnosis for a person experiencing anhedonia, the person must also be experiencing several other persistent signs of clinical depression, such as:

• Low mood
• Significant changes in appetite and/or sleep patterns
• Fatigue and lethargy
• A sense of hopelessness
• A sense of worthlessness

When to seek mental health support for unhappiness

Experiencing anhedonia or persistent unhappiness can be reason enough to seek mental health support from a therapist. Whether it’s a sign of a mental health condition like depression or a temporary effect of difficult life circumstances, a mental health professional can offer a listening ear, positive coping strategies, mood support, and a personalized treatment plan.

Persistent or severe anhedonia can be a serious symptom, and you deserve to feel happiness. That’s why reaching out for the support of a mental health professional if you experience anhedonia can be so important. Seek immediate support from crisis resources or your local emergency room right away if you experience suicidal thoughts or behaviors.

What does depression treatment involve?

Your therapist or psychiatrist can screen you for depression symptoms. If they make a diagnosis of depression, they will typically recommend talk therapy as a first-line treatment method. Modalities like cognitive behavioral therapy (CBT) can be used to help you recognize unhelpful thoughts that may be contributing to low mood and then shift them in a more positive and realistic direction.

In some cases, a healthcare provider might also recommend medication in combination with therapy. Never start, stop, or change any medication without consulting your doctor or psychiatrist. Finally, they may also recommend that you try to adopt certain healthy lifestyle habits, like:

• Practicing good sleep hygiene
• Exercising regularly
• Eating nutrient-dense meals
• Connecting socially with others

Other possible causes of anhedonia including fading happiness

Even if you don’t have depression or another mental health condition, there can be other causes or contributing factors to a lack of happiness in your day-to-day life. Some examples include:

• Ongoing stress. Modern stress sources can include work, finances, relationships, and more. Consistent stress in these areas may make it hard to feel joy and could lead to emotional burnout.
• Adjusting to a major life transition. Life changes, like moving to a new place or starting a new job, can take time to adjust to, which could lead to a sense of unhappiness for a while.
• Managing chronic pain or an illness. The stress of feeling constant pain or concern about a medical illness can impact mood.
• Lack of healthy lifestyle habits. Even mild dehydration can affect mood, and exercise has been shown to have mood-boosting properties. Without these kinds of healthy habits, you may feel unhappy.
• Loneliness. Not having strong social connections could lead to low mood and other symptoms of depression.
• Grief or traumatic memories. If you have memories of past trauma or signs of grief that you have not processed or addressed, these could affect your sense of happiness and well-being.

Keep in mind that a therapist can help you cope with any of the above challenges and learn to build healthy habits—even if you don’t have a diagnosable illness like depression.

Strategies for renewing your sense of happiness

The following strategies may help you improve a low mood that’s not caused by a diagnosable mental illness. If you think you might be experiencing depression or another mental illness, it’s recommended that you connect with a therapist for screening and treatment. They may also recommend techniques like the ones in addition to a clinical treatment plan.

Check your physical health before assuming depression

If you're struggling with mood and sleep, you may want to see your primary care physician first, because the effects of some underlying physical conditions could overlap with mental health symptoms. For example, some symptoms that appear to be caused by depression could actually be due to an underactive thyroid, low levels of Vitamin D, or even dehydration. Consulting with your doctor for a medical evaluation could help rule out any physical causes of your unhappiness.

Develop balanced eating habits to boost your mood and well-being

Research suggests a strong link between eating patterns and mood, likely due to the mechanisms of the gut-brain axis. Eating habits that involve plenty of fiber, healthy fats, and other nutrients may help improve mood and cognitive function. Finding ways to add more nutrients into your regular eating patterns and ensuring that you eat meals consistently can be a helpful strategy for boosting mood.

Stay connected

While it can sometimes be difficult to reach out socially when you’re feeling unhappy, connecting with others may help you feel happier. Research suggests that social connection is a key determinant of mental health, so building up your social support system may bring you many benefits. Strengthening these bonds could also help you live by values of community support and care and cultivate meaning, purpose, and a more fulfilling life—which could help improve your outlook and mood.

You can start small, with a phone call to a family member or a low-key movie night with an old friend. Or, you might get involved in your community to try and meet new people—such as by volunteering for a cause that’s important to you, joining a book club, or taking an art class.

Practice gratitude to boost happiness and contentment

Research suggests that a regular gratitude practice—that is, saying or writing down a few things you’re thankful for each day—can help a person feel happier. Whether it’s your family and friends, your pet, your warm bed, or the birds outside your window, there’s typically always a point of brightness in your life to notice and feel gratitude for. Making it a habit to recognize and appreciate these things may help you feel happier in the moment and over time.

Track your mood to identify emotional patterns

You may also want to consider keeping a mood chart, whether you use an app, a digital document, or pen and paper. You might jot down a few notes about your mood at the end of each day, perhaps also recording a few factors that might have impacted how you felt. Over time, you may be able to notice patterns that you can then address. For example, you could see that your mood dips in the winter, when you’re not exercising much, when you spend time around a certain person, or when things are especially hectic at work. Once you know what’s contributing to your unhappiness, you may be able to take steps to adjust or find new coping mechanisms for these factors.

Move your body often

Finally, getting regular physical movement can be a helpful addition to your mental health care routine. Studies indicate that exercise can release mood-boosting endorphins and potentially provide several other mental and physical health benefits. 

Finding an enjoyable way to move your body regularly—whether it’s running, walking, dancing, biking, rock climbing, swimming, or something else—can be a way to feel happier in your everyday life. Exercising outdoors when possible may give you an additional boost, since research suggests that time spent in nature may increase positive feelings.

Trusted mental health resources 

For additional advice on how to improve mood and mental health overall, consider exploring resources from trusted health authorities on other sites, such as:

• The Substance Abuse and Mental Health Services Administration (SAMHSA) 
• The National Alliance on Mental Illness (NAMI)
• The National Institute of Mental Health (NIMH)
• The World Health Organization (WHO)

How therapy can help

Whether you suspect you may have depression or are simply looking for emotional support in regulating your mood, meeting with a therapist can be a helpful next step. They can help you feel heard and supported and offer evidence-based guidance and coping skills for the mental health challenges you may be facing.

Exploring the option of online therapy

If you have a busy schedule and want to meet with a counselor from the comfort of your own home, online therapy might be a more convenient option than face-to-face therapy. With a platform like BetterHelp, you can get matched with a licensed therapist by simply filling out a questionnaire about your needs and preferences. Once matched, you can meet with your therapist virtually—via phone, video, or live chat—to address low mood and other concerns.

The potential benefits of online therapy for managing depression and finding happiness

Research suggests that online therapy can often be as effective as in-person therapy for a variety of concerns—including receiving depression support. For example, one study indicates that online cognitive behavioral therapy (eCBT) can generally be “at least as effective” as in-person CBT for treating depression symptoms.