Other factors that contribute to anhedonia include:

Chronic stress: Prolonged stress can rewire the brain, dampening its ability to feel pleasure.

Trauma: PTSD and traumatic brain injuries are closely linked to anhedonia.

Lifestyle factors: Poor sleep, lack of exercise, or substance use can exacerbate symptoms. We live in a world, there’s an almost obsessive focus on happiness.

Social media bombards us with curated images of people living their “best lives” traveling, achieving, celebrating. It’s easy to feel like you’re failing if you’re not chasing extraordinary moments of joy every day.

But that's the thing, life isn’t all fireworks and grand adventures. Real happiness often hides in the quiet, ordinary moments sharing a laugh with a friend, feeling the warmth of the sun on your face, or curling up with a good book.

When you’re battling anhedonia, it’s tempting to believe that joy is something you’ve lost forever.

But joy isn’t a destination; it’s a practice. And even in the darkest times, it’s possible to find glimmers of light. How to find joy in the little things If you’re struggling with anhedonia, know that recovery takes time. But small, intentional steps can help you reconnect with simple pleasures.

Start small and be patient: When you’re feeling joyless, even small tasks can feel overwhelming. Instead of forcing yourself to do something big, start with tiny actions. Sit outside for five minutes, listen to a favorite song, or take a short walk.

You may not feel better right away, and that’s okay. The goal isn’t instant joy, it's about creating space for it to return.

Practice mindfulness: Anhedonia can make the world feel distant and gray. Mindfulness is a way to reconnect with the present moment. Pay attention to your senses: the smell of your morning coffee, the sound of birds outside, the texture of your favorite blanket.

Focusing on these small details can help you feel more grounded. Celebrate small wins. Did you get out of bed today? Shower? Text a friend back? These may seem like small victories, but they’re worth celebrating.

Acknowledging your efforts, even when they feel insignificant, can build momentum toward bigger changes.

Find joy in routine: You don’t need grand plans to find happiness. Sometimes, the most fulfilling moments come from routine making your bed, cooking a meal, or watering plants. These small acts of care can remind you that life is still moving forward, even when it feels stalled.