You know that feeling when your favorite video game sits untouched for weeks? Or when your craft supplies gather dust even though creating used to light you up inside? If you've ever felt like the joy has been sucked out of activities you used to love, you're not alone. This experience has a name: anhedonia.
(And yes, it's totally normal if you just thought "an-he-what-ia?" Let's break it down together.)
Anhedonia is the reduced ability to feel pleasure or enjoyment from activities. It’s one of the most common symptoms of depression, but it can also go along with several other mental health conditions - like ADHD, Major Depressive Disorder (MDD), and bipolar disorder - or even occur on its own.
Think of it like someone turned down the volume knob on your happiness levels. And for those of us with ADHD, it can show up more often than we might realize.
☹️ What makes anhedonia more common in ADHD brains?
Let's talk about what's happening in our brains when anhedonia shows up.
There's an area of the brain called the ventral striatum (it sits above and behind your ears) that acts like our internal joy processor. In individuals with ADHD, this area is less active than it should be, especially when anticipating a reward. This decreased activity in the ventral striatum in ADHD is also seen in people experiencing anhedonia.
The ventral striatum also works with two important brain chemicals: dopamine and serotonin. Dopamine is our "feel-good" chemical. It helps us get excited about rewards. Serotonin helps regulate our sleep, mood, and even digestion.
Studies have shown that:
- Dopamine functioning is altered in people with ADHD, which disrupts the brain’s reward system.
- There’s less dopamine to go around - possibly due to a gene called DRD2, which tells the brain how much dopamine to release. The lower the dopamine, the harder it is to feel motivated.
- When serotonin levels are off, as they tend to be in depression, it can block dopamine from doing its job properly in the ventral striatum.
😮💨 When lack of joy meets lack of motivation
Sometimes people mix up anhedonia (not feeling pleasure) with apathy (not feeling motivated). While they often show up together, they're actually different things. It’s not just a semantic difference, either; differentiating between the two is important, because the strategies that help with each are different.
Think of it this way: with anhedonia, you might want to play your favorite game but it just doesn't feel fun. With apathy, you might know the game is fun but can't find the energy to start playing.
Understanding which one you're dealing with (or if it's both) can help you find the right support. For example, if it's mainly anhedonia, you might need help reconnecting with pleasure. If it's mainly apathy, you might need help with motivation and energy.
📋Anhedonia signs and symptoms
Anhedonia shows up in two main ways:
Social anhedonia: When being around people doesn't bring the usual warmth or connection. Maybe you've been dodging friend hangouts or family calls because they just feel... meh.
Physical anhedonia: When physical sensations lose their spark. Food might taste bland, your favorite music might feel flat, or physical touch might not give you the comfort it usually does.
A few symptoms of anhedonia to look out for:
- Activities you normally love feel more like items on a to-do list
- Winning or succeeding at something doesn't give you that happy buzz
- Food doesn't taste as flavorful as it usually does
- Your favorite shows or games feel boring
- Spending time with friends feels draining instead of energizing
- Withdrawing from or avoiding social activities much more than usual
- Music doesn't hit the same way it used to
- You tend to speak in a flat, monotone voice with little emotion
- Loss of libido (interest in sex) and/or pleasure from sex
- Physical discomfort or pain
- Turning to substances to try to feel more
- Trouble keeping up with bills or work
🔋How to start refilling your joy tank
Just like building an exercise routine rebuilding your connection to joy needs to start small:
- Begin with tiny doses: Set a timer for 5 minutes to dabble in something you used to enjoy. No pressure to continue after the timer ends.
- Create a cozy environment: Make your surroundings as comfortable as possible. Soft blankets, good lighting, whatever helps your body feel at ease.
- Body-brain connection: Regular movement, even just a short walk, can help boost dopamine, which is important for both motivation and feeling good.
- Sleep support: Our ability to feel pleasure takes a nosedive when we're sleep-deprived. All of our ADHD symptoms suffer, too. Building better sleep habits can help.
- Connect gently: Message a friend or loved one who gets it - even if all you can manage is an emoji or a meme. Sometimes just knowing you’re not alone can help.
🏥 When to reach out for help
While anhedonia can improve with self-care steps, sometimes we need extra support. Consider talking with a healthcare provider if:
- The emptiness feeling lasts more than a few weeks
- You're having thoughts of harming yourself
- Daily tasks feel impossible
- You're using substances to try to feel more
- Your sleep or appetite has changed dramatically
📍Finding your way back
Living with ADHD means our brains sometimes need different pathways to joy than neurotypical folks. And that's okay! Personally, one of my favorite joyful activities is sitting in the local creek looking for fossils. I’ll do it for hours. There's no one-size-fits-all approach to reconnecting with pleasure, and it's perfectly fine to experiment until you find what works for your unique brain.
Remember, seeking support isn't just okay - it's a smart strategy for getting back to feeling like yourself. What tiny step could you take today to reconnect with something you used to enjoy?
P.S. If you're struggling with thoughts of self-harm, you're not alone. Call 988 or text 741741 anytime to connect with someone who wants to listen.
