Is It Possible to Enjoy Things While Depressed?

Anhedonia is a hallmark symptom of depression. An—without; hedonia—pleasure. What a gray image.

Anhedonia tends to discourage people from engaging in activities they enjoy, leading to deepened depression and worsened anhedonia. Over time, it is possible to adopt beliefs such as "Nothing is fun" or "Why do anything if I'm only going to be sad." When someone has been depressed for a long time, such beliefs are understandable. But beliefs like this keep people stuck. The trick to freedom from anhedonia often involves actions.

If you relate, know this is not your fault. Recent research shows that depression disrupts reward circuitry in the brains of individuals with depression. It also shows that following a course of internet-delivered CBT, a significant number of individuals had greater activation in areas of the brain associated with processing reward (Krings et al., 2020). Guided by therapy, thoughts and actions can change the brain. That's amazing.

But, how do you start moving when you feel low and can not even imagine feeling any other way? It can be a fight. Psychotherapies such as cognitive behavioral therapy (CBT) teach skills in behavior activation and opposite action. In other words, acting opposite to the direction of depression by engaging in joyful activities regardless.

This is a fantastic start. Yet, it might not be enough to overcome anhedonia on its own. It's quite possible to zone out, withdraw, or engage in other activities that sabotage chances of enjoyment. What follows are five strategies for reconnecting to joy.

Before the Activity:

1. Get Your Hopes Up

Depression has a way of convincing people that things will be bad regardless of what they do. This tends to naturally lead to stop expecting good things. Getting your hopes up is not painting a picture of what you want and rigidly clinging to it. It's more about finding a middle ground. See if you can imagine what you might enjoy in a situation. Picture it. But once there.....

2. Be Flexible

The world rarely conforms to anyone's plans 100%. If you are doing something you might enjoy, some pieces of the activity might align and other pieces might not. Practice being flexible. If you go to the mall and your favorite stores are closed, try the food court. Or try a different place. Flexibility opens up to the best of the good things that come our way.

3. As Best You Can, Be Present

Being present is difficult when you feel depressed. You are liable to get caught up in worries or sadness. That's okay. Notice this. And see if you can practice bringing your mind back to an anchor of an enjoyable experience. This could be as simple as listening a little closer to a birdsong as you walk on a path.

After the Activity:

4. Give Yourself Credit

Doing something you might enjoy while you are experiencing depression is an accomplishment. Remember that. You could have stayed home, you didn't have to do this. And yet, you found a way to do this. Try to celebrate that.

5. Remember the Good Moments

We tend to remember the bad things more clearly than the good things. Practice working against this bias by purposely remembering the best parts. Let yourself reminisce. After listening to a band, maybe when you go home look up one of their songs that you especially liked. Remember the good things

In Conclusion

Enjoying things while experiencing depression is tough. It requires work. Still, with practice, it can be done. Help is available through psychotherapy.