Have you been going through a phase where everything just feels… off?
Do the things that once brought you joy—catching up with friends, savoring your favorite meal, or diving into a project you love—now feel dull and meaningless?
Does intimacy, even sex, feel like just another thing on your to-do list, with no real spark?
Do you get restless when you’re not busy or feel like a failure just for simply sitting still or watching your favorite show?
If you answered “yes” to most of these, you might be experiencing anhedonia – but you’re not alone.
What Is Anhedonia?
According to WebMD, anhedonia is the inability to feel pleasure from things that once made you happy.
Think about those little moments that used to bring you joy—driving at night with your favorite music on, listening to the ocean waves, eating your go-to comfort meal, or holding hands with someone you love.
Now, if those same things make you feel empty, dull, or just “meh” nowadays, that’s anhedonia at work.
How Anhedonia Is Diagnosed
According to Dr. Judith Joseph MD MBA, a Manhattan-based psychiatrist, author and researcher, anhedonia is not clinically classified as a standalone diagnosis.
However, it plays a significant role in identifying and treating various mental health conditions, including ADHD, high-functioning depression, melancholic depression, and substance use disorders.
To assess anhedonia or depression, a psychiatrist will conduct a comprehensive evaluation, asking about your symptoms, medical history, and daily functioning.
They might also have you complete standardized questionnaires or self-reflection tools to better understand what you’re experiencing.
Additionally, since anhedonia symptoms often overlap with depression, a healthcare provider might also recommend blood tests to rule out underlying conditions that could be affecting your mental health—such as vitamin deficiencies or thyroid hormone imbalances (like hypothyroidism).
What Are The Types Of Anhedonia?
While researchers continue to debate the classification of anhedonia, some studies suggest it falls into two main types: social anhedonia and physical anhedonia.
1. Physical Anhedonia
This is classified as a lack of pleasure from sensory experiences such as touch, sound, or smell.
- A hug leaves you feeling empty rather than loved and nurtured
- Your favorite foods taste bland
- Sexual intimacy loses its appeal
You might feel that nothing you do brings you joy, so you stop trying new things and no longer look forward to anything.
2. Social Anhedonia
This is when social interactions feel more like an obligation than something enjoyable.
- You don’t hate people—you just don’t care to be around them anymore
- Hanging out with friends feels draining instead of fun
- Conversations that used to excite you now seem exhausting
The Signs & Symptoms Of Anhedonia
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Anhedonia can show up in different ways, making it difficult to recognize. Here are some common signs:
- A lack of enjoyment when doing activities that most people find pleasurable
- You find activities such as socializing and hobbies boring and dull
- You experience a persistently low mood, hopelessness, or despair
- You turn down social invitations and ignore your friends’ calls because you don’t have the energy to engage anymore
- You have a flat affect—you always have a resting “meh” facial expression (hello, emoji movie) and a blunted emotional affect, meaning your reactions feel muted or distant.
- Feelings of guilt, shame, or worthlessness linger, making it hard to see the good in life
- You feel emotionally numb, like you’re disconnected from yourself and others, unable to feel joy, sadness, euphoria, or excitement
- You struggle with motivation (avolition); even basic self-care, work, or responsibilities feel overwhelming
- You struggle with constant fatigue and low energy (anergia). You feel drained all the time, even after a full night’s rest
- You struggle with insomnia; you either can’t sleep at all or sleep too much but still wake up feeling exhausted
- You have trouble concentrating, remembering things, or making decisions; even simple tasks feel mentally exhausting
- Your appetite changes drastically, and you either lose interest in food or overeat to cope with emotional numbness
PSA: 90% of people in the modern age experience temporary anhedonia from time to time, especially following a stressful or traumatic event such as a death in a family, a pandemic that left you isolated from the world, or even the loss of a job.
However, when anhedonia lasts for weeks or months and starts affecting your ability to function in your daily life, then this could be a sign of something deeper like depression.
What Triggers Anhedonia In Black Women?
Researchers are still digging into the exact causes of anhedonia, but according to Dr. Judith Joseph, MD, MBA, that lingering “meh” or “blah” feeling isn’t usually caused by just one thing. Instead, she explains it using the biopsychosocial model:
Biological Causes
Experts believe that anhedonia may stem from structural changes in brain regions like the prefrontal cortex and the ventral striatum.
Studies have observed that individuals with anhedonia often exhibit increased activity in the prefrontal cortex and decreased activity in the ventral striatum.
This imbalance can disrupt neurotransmitters such as dopamine and serotonin, which are crucial for regulating mood and reward processing.
- Dopamine: Reduced dopamine activity can diminish the brain’s ability to experience pleasure.
- Serotonin: Imbalances in serotonin levels are associated with mood disorders, including melancholic depression.
Additionally, factors like genetic predisposition, hormonal imbalances (e.g., elevated cortisol), chronic illnesses, and substance use/abuse can further disrupt the brain’s reward system, making it challenging to enjoy once pleasurable activities.
Psychological Causes
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In her book High Functioning, Dr. Judith Joseph, MD MBA, explores how psychological factors such as depression, anxiety, and trauma can contribute to anhedonia.
She highlights how after the COVID-19 pandemic in 2020, many people experienced compounded trauma.
On top of their own personal struggles, people faced issues such as police brutality, political injustices, natural disasters like the California wildfires, and wars. And since life had to move on, for many, especially Black women, this meant pushing forward without fully processing these traumas.
Instead, they coped by distracting themselves with work, overcommitting to causes and programs, and engaging in self-soothing behaviors like endless TikTok scrolling, online shopping, or substance use/abuse.
But since these activities rarely bring any real fulfilment, many are left feeling emotionally numb (like their lives are on autopilot) and stuck in a cycle of “blah” or “meh.”
Other experts suggest that anhedonia is closely linked to mental health conditions such as major depressive disorder (MDD), schizophrenia, and substance use disorder. It can also affect individuals with bipolar disorder, chronic pain, and Parkinson’s disease.
Additionally, some studies indicate that an anxious attachment style may be a contributing factor to social anhedonia. The constant worry and fear associated with this attachment style can significantly dampen a person’s ability to experience pleasure and joy, making it even harder to connect with positive emotions.
Socio-Cultural Causes
Growing up in survival mode, navigating systemic racism, and constantly code-switching in predominantly white spaces can take a serious psychological toll. These pressures, often unique to Black women, result in chronic stress, emotional exhaustion, and, over time, anhedonia.
The constant need to be “twice as good” just to receive half the recognition—or no recognition at all—combined with workplace discrimination and pay gaps creates a sense of disillusionment, leaving many feeling numb and disengaged rather than fulfilled in their careers.
And then there’s social media. Scrolling through a space flooded with curated images of success, beauty, and happiness can deepen feelings of inadequacy and detachment, making it even harder to find joy in the mundane.
How Anhedonia Impacts Your Everyday Life
Anhedonia is a sneaky condition and, according to Dr. Joseph, if left unaddressed, it can push someone from high-functioning but depressed to low-functioning and depressed, a concept she explores in High Functioning.
She also discusses how anhedonia quietly rewires daily life, draining joy from hobbies, social interactions, and relationships.
Relationships
When you’re in a “meh” headspace, even basic social interactions feel like a chore. You withdraw from conversations, stop making plans, and struggle to show affection—not because you don’t care, but because everything feels exhausting.
Romantic relationships take an even bigger hit. Emotional and physical intimacy starts to feel like obligations instead of moments of connection. If your partner doesn’t understand what’s happening, this can lead to constant arguments or even a breakup.
Parenting
For parents, anhedonia can make it difficult to fully engage with their children. You might find yourself zoning out during playtime, struggling to show enthusiasm, or feeling emotionally unavailable even when you’re physically present.
Over time, this emotional distance can impact your child’s sense of security and connection, as they may start to feel like they don’t bring you joy anymore.
Work Output
That drive, ambition, and passion you once had for your work? Anhedonia can dull it. Tasks that used to excite you now feel monotonous, making it harder to stay motivated.
You might find yourself procrastinating more, missing deadlines, or just coasting through the workday without a sense of purpose. And if your job requires creativity or innovation, anhedonia can hit even harder, leaving you feeling stuck in autopilot mode.
Pets
Believe it or not, anhedonia can even affect your pets! In an interview with We Need To Talk podcast host Paul Brunson, Dr. Judith Joseph explained that anhedonia can trickle down to animals, especially those deeply attuned to their owners’ emotions.
Paul mentioned that his Chihuahua, Peter Gabriel, once loved chicken but suddenly lost interest. Dr. Joseph suggested that Paul’s busy work schedule and possible emotional state could be affecting his dog. Essentially, his anhedonia was impacting Peter Gabriel’s enjoyment of food.
This phenomenon isn’t uncommon. Pets, especially dogs, are deeply attuned to their owners’ emotions. If you’re disengaged or feeling numb, your pet might mirror that energy, becoming less playful, eating less, or seeming unusually quiet.
How To Cope With Anhedonia And Reclaim Your Joy
While anhedonia can feel crippling, isolating, and exhausting, Dr. Joseph assures us that there are ways to cope and reclaim our joy. These include:
Adopting The Five Vs Strategy
In High Functioning, Dr. Joseph introduces the Five Vs strategy, a framework designed to help those dealing with high-functioning depression. Since anhedonia is a key symptom, these five tools can also help you reclaim your sense of pleasure and purpose:
- Validation – Acknowledge and accept your emotions, past traumas, and present struggles
- Venting – Release bottled-up frustration and anxious energy, whether by talking to a trusted friend or journaling
- Values – Identify what truly matters to you and align your actions accordingly. This step helps you reconnect with what brings you joy
- Vitals – Slow down, tune into your mind and body, and monitor the six vital signs of emotional well-being
- Vision – Set goals, celebrate milestones, and actively create moments of joy
By adopting the Five Vs strategy, you can break free from self-sabotage, calm inner turmoil, and shift from merely functioning to fully living.
Practicing Mindfulness
In her interview with Paul Brunson, Dr. Joseph highlighted mindfulness as a powerful tool for coping with anhedonia. She recommends simple, intentional practices like making yourself a cup of tea each morning and being mindful and fully present as you sip it.
A great way to enhance this practice is by using the 5-4-3-2-1 method, which, much like her Five Vs strategy, helps you tune into your surroundings and absorb positive energy.
As you sip your tea (or coffee), take a moment to describe:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This simple exercise engages your senses, helping you savor the present moment and reconnect with small joys. And it’s not just for teatime. You can use it while working on a project, taking a walk, or even gardening.
Looking Back At Happy Memories
If you’re an Instagram enthusiast or have a camera roll overflowing with memories, Dr. Joseph suggests scrolling through some of your happiest moments.
She explains that anhedonia can make people feel like they’re a burden to others, so she encourages her clients to look at old photos and ask themselves—was I really a burden back then?
More often than not, this simple reflection helps them recognize that their loved ones were genuinely happy to share those moments with them.
So, take a trip down memory lane today, soak in the smiles, and remind yourself that you are loved and the people in your life cherish you just as you are.
Implementing The Worry Procrastination Strategy
Dr. Joseph also suggests using the worry procrastination strategy as a way to manage anhedonia and high-functioning depression. The idea is simple. Schedule your worrying to a specific time and place, preferably somewhere in your home or office where you don’t spend much time.
Set aside 20 minutes each day to focus on all your worries, fears, or sadness, and make it a daily habit at the same time. Over time, you’ll notice that when you reach that designated space, many of your worries have already faded. That’s because you’re taking control of your emotions instead of letting them dictate your entire day.
And little by little, you’ll find yourself reconnecting with the things that once brought you joy until, eventually, you reclaim it fully.
Tapping Into Faith And Spirituality
If you’re into religion or spiritual teaching, consider deepening your connection to it. Attending church, reading religious scriptures, or engaging in prayer, fasting, and meditation can bring a sense of peace of purpose.
If you’re not religious or spiritual, think about what you believe in or value most. Maybe self-reflection is important to you, or perhaps you find fulfilment in helping others. Volunteering for a cause you care about can be a great way to channel that energy.
If astrology speaks to you, dive deeper into your zodiac sign, explore your birth chart, or pull some Tarot cards to see what resonates. Whatever feels meaningful to you, embrace it as a way to reconnect with yourself.
Seeking Professional Help
If you’ve tried the above strategies and still feel stuck, it may be time to speak with a therapist. Dr. Joseph emphasizes that people struggling with severe anhedonia often benefit from psychotherapy (talk therapy) and, in some cases, medication.
Psychotherapy, particularly cognitive behavioral therapy (CBT), is one of the most effective treatments for anhedonia. CBT helps identify and challenge negative thought patterns that contribute to feelings of numbness or disconnection. It also teaches coping skills and relaxation techniques to help manage emotions more effectively.
Your therapist may also incorporate behavioral activation, a treatment that encourages engagement in rewarding activities to help improve mood. Both CBT and behavioral activation have been shown to be effective in addressing anhedonia.
In some cases, medication may be recommended. Dr. Joseph notes that antidepressants such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can help, along with other treatments like ketamine, electroconvulsive therapy (ECT) and transcranial magnetic stimulation (TMS), depending on the underlying cause.
If anhedonia is significantly affecting your daily life, seeking professional support can be an important step toward reclaiming your joy.
Frequently Asked Questions
Q: Is There a Home Test to Determine If You’re Experiencing Anhedonia?
A: Yes, there are self-assessments you can take. Dr. Judith Joseph has created a two-minute anhedonia test that you can complete from the comfort of your home.
However, she emphasizes that this quiz is for informational purposes only and should not be used as a diagnostic tool. It is not a substitute for professional medical advice, diagnosis, or treatment
Another widely recognized assessment is the Snaith-Hamilton Pleasure Scale (SHAPS), the most commonly used tool for evaluating anhedonia.
This test includes 14 statements describing everyday interactions and activities, and participants are asked to rate how much pleasure or joy each activity brings them.
But remember, while these assessments can provide insight, a mental health professional is best equipped to determine the right course of action.
Q: Is It Just a Bad Day or Anhedonia?
A: We all have bad days. Maybe you’re dealing with relationship issues, work stress is piling up, or your best friend has been leaving you on read. Even your cat seems to be avoiding you. These rough days usually stem from specific challenges or unfavorable situations that you can pinpoint.
Anhedonia, however, is different. It’s a persistent absence of joy and pleasure, regardless of what’s happening around you. There’s often no clear reason for feeling this way, and unlike a typical bad day, anhedonia can linger for weeks or even months.
Q: Are Anhedonia and Apathy the Same?
A: Not quite! Apathy is more about lacking motivation or energy to do things, even when it comes to completing goals.
Anhedonia, on the other hand, is a loss of joy or pleasure. You might still have the energy to do things, but the activities that once brought you happiness now feel dull or meaningless.
