{"id":8321,"date":"2019-07-18T05:34:40","date_gmt":"2019-07-18T05:34:40","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=8321"},"modified":"2021-04-21T13:09:40","modified_gmt":"2021-04-21T13:09:40","slug":"14-tips-for-feeling-good-with-anhedonia","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-tips-for-feeling-good-with-anhedonia\/","title":{"rendered":"14 Tips for Feeling Good With Anhedonia"},"content":{"rendered":"\n
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The condition known as anhedonia was originally defined as the inhibited or reduced ability to feel any kind of pleasure when doing things that would previously have been pleasurable for the sufferer. <\/p>\n\n\n\n

Emotional numbness or blunting seems to occur in people with his condition, which prevents them from finding the same psychological benefits from activities or experiences that they would’ve enjoyed for large parts of their life. <\/p>\n\n\n\n

The identification and separation of the two concepts \u2018liking’ and \u2018wanting’ here, in that both concepts can be inhibited by anhedonia, leading to an apathetic disposition and a reluctance to participate in things that a person would have previously spent a long time doing is important. <\/p>\n\n\n\n

There are several common symptoms that help with the diagnosis of anhedonia and it is best to have a wider understanding of the condition so that treatment can be targeted and effective. <\/p>\n\n\n\n

This is a condition that confuses sufferers, their families, as well as medical professionals, given its various causes and generally strange nature.<\/p>\n\n\n\n

1. Build a support network<\/h3>\n\n\n\n

One of the single most important things a person with anhedonia <\/a>can do is to develop a strong social support network. For some, this may mean forging and maintaining much stronger ties with friends or family. <\/p>\n\n\n\n

Knowing you have someone there who you can count on can go a long way toward improving your situation when living with anhedonia. For other people with anhedonia, a condition that mirrors depression in a lot of ways, a depression support group can be key. <\/p>\n\n\n\n

This may involve a community group that meets in a specific location or it might well be that you find an online support group that meets your needs. Whichever method you decide to choose to support your anhedonia, building a support network that suits you and your condition is probably the first step in conquering the challenges that you\u2019ll inevitably face as part of the condition, so do your utmost to ensure this happens.<\/p>\n\n\n\n\n\n\n\n

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2. Reduce your stress<\/h3>\n\n\n\n

When you’re under any kind of stress<\/a>, your body actually produces more of a hormone called cortisol. In the short-term, this can really be something that can be considered as a good thing because it can help to gear you up to cope with whatever is causing the stress in your life and whatever the stresses of modern life throw your way. <\/p>\n\n\n\n

Over the long run though, it can cause many problems for you and your anhedonia, including the very real threat of depression, which is obviously the last thing you need when you\u2019re already experiencing a much lower level of enjoyment in your life. <\/p>\n\n\n\n

The more you learn about, and use various techniques to reduce stress, the better you will feel about your anhedonia because it will reduce your risk of becoming depressed, which is something that anyone with anhedonia needs to avoid like the plague as it will only make things worse for them in the short term and in the long term.<\/p>\n\n\n\n\n\n\n\n

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3. Improve your sleep hygiene<\/h3>\n\n\n\n

Sleep <\/a>and mood are intimately and intricately related. Their correlation is pretty much indisputable as anyone who identifies as not being a morning person will confirm to anyone who identifies as being a morning person.\u00a0 <\/p>\n\n\n\n

A 2014 study interestingly found that as many as 80 percent of people with major depressive disorder experience sleep disturbances as well, which is pretty staggering on the face of it. This said if you feel like you just can’t fall asleep at all, or perhaps that you struggle to get out of bed in the morning because of just how exhausted you feel all the time, it could be time to do something about your sleep hygiene. <\/p>\n\n\n\n

Good sleep hygiene could be worth its weight in gold and absolutely key to improving the quality and quantity of your sleep, which could have many benefits for the symptoms of your anhedonia. Turn the lights off!<\/p>\n\n\n\n\n\n\n\n

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4. Improve your eating habits<\/h3>\n\n\n\n

Research continues to find clear and defined links between a person\u2019s diet <\/a>and their mental health. In fact, there have been so many detailed studies into this correlation, that the number of studies which have shown improving nutrition can prevent and treat mental illnesses has no gone way beyond a number you can count. <\/p>\n\n\n\n

There are so many brain-essential nutrients that can affect depression and the symptoms of anhedonia, which as we have said, tend to mimic chronic depression. For example, a 2012 study found that even a small zinc deficiency could increase the symptoms of depression. <\/p>\n\n\n\n

As with any change to diet though, it is very important to consider all of the implications, including weight loss or weight gain. This means that consulting a doctor or a nutritionist is a good idea before undertaking any major changes, even if they sound as though they\u2019ll solve all of your anhedonia problems in one fell swoop.<\/p>\n\n\n\n\n\n\n\n

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5. Learn how to stop negative thoughts<\/h3>\n\n\n\n

Anhedonia doesn’t just make you feel bad, it can actually also cause you to think more negatively than would be considered normal. Changing those negative thoughts and how you interpret them as well if you can, can improve your mood dramatically. <\/p>\n\n\n\n

Cognitive-behavioral therapy,<\/a> otherwise known as CBT is a relatively new type of therapy that works to alter the common patterns of negative thinking called cognitive distortions that occur in people with anhedonia or with depression, in order to eliminate depression and negative feelings altogether. <\/p>\n\n\n\n

There are also several other ways to try and reprogram your thinking, including a great many self-help books that are available, as well as a number of apps including some that are specific to anhedonia. <\/p>\n\n\n\n

There is also a wealth of online courses that could help you learn how to change your unhealthy thinking patterns in relation to anhedonia. This could make a huge difference in your life.<\/p>\n\n\n\n

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6. Beat procrastination<\/h3>\n\n\n\n

The symptoms of depression and anhedonia, such as fatigue <\/a>and a profound difficulty when it comes to concentrating on tasks, make the curse of procrastination tempting at the very least. Putting things off, however, can fuel anhedonia and even encourage the development and deep rooting of depression. <\/p>\n\n\n\n

It can lead to increased feelings of guilt, worsening worry, and serious increases in stress. It’s very important for people with anhedonia to set themselves deadlines and to try and manage their time well. <\/p>\n\n\n\n

Establishing a series of short-term goals and working hard to get the most important things done first is very important, as each task you successfully complete will help you break procrastination and improve your mood, instead of feeling bogged down and depressed. <\/p>\n\n\n\n

Procrastination is the enemy of success but it can steal in like a thief in the night. Plan breaks so that you\u2019re not tempted to take them when you should be working.<\/p>\n\n\n\n\n\n\n\n

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7. Get a handle on your household chores<\/h3>\n\n\n\n

Depression <\/a>and living with anhedonia can make it extremely difficult or seemingly impossible to complete even the most simplistic and basic of household chores, such as doing the dishes for instance or even the boring task of paying bills. <\/p>\n\n\n\n

This said, a pile of paperwork left to get out of hand, \u200btogether with a stack of dirty dishes, on top of a floor covered in dirty clothes will only serve to magnify and enhance a person\u2019s feelings of worthlessness and depression, which come with anhedonia. Taking control of the household daily chores is essential. <\/p>\n\n\n\n

Starting small and working on one project at a time is the best way of achieving small successes here and just the act of actually getting up and moving around could help you to start feeling better on its own. The sooner you start the first task, the sooner you\u2019ll finish the last task. It\u2019s that simple.
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8. Create a wellness toolbox<\/h3>\n\n\n\n

A wellness toolbox is a set of tools that a person can use to help soothe themselves when they are feeling down as a result of not being able to find joy in things they previously found joy in. <\/sup><\/p>\n\n\n\n

The bespoke tools that a person might find to be the most helpful might not work for someone else and so it’s important to carefully consider what things can help you feel your best. There is no one size fits all approach that works here, unfortunately. <\/p>\n\n\n\n

It is important to think of things that a person likes to do when they\u2019re happy and then when they\u2019re feeling down, they could try one of those activities to see if it makes a difference to their mood and to their mental wellbeing<\/a>. <\/p>\n\n\n\n

Things, like cuddling their pets, listening to their favorite music, taking a warm bath, or reading a good book, are just a few tools that a person with anhedonia might find helpful.<\/p>\n\n\n\n\n\n\n\r\n

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