By: Cortney Welch BS, CSCS
Each month, I have chosen to write about something relevant to my life and relate it to something I could teach or explain to you, the readers. This month, I experienced writer’s block over the idea of simplicity until I was introduced to this fascinating theory called anhedonia. Anhedonia is defined as an inability to experience pleasure from activities usually found enjoyable. (1) This blog’s intent is not to scare anyone or diagnose anyone with this particular condition but rather to remind and inform you to pay attention to all the small things that bring you joy. Take a step back, take a deep breath, and appreciate all you have. Even though his book was written in 2007, I strongly believe that Dr. Archibald D. Hart predicted some of the things we experience today due to increased technology usage and advancements. His book, “Thrilled to Death,” explores the damaging effects of excessive pleasure-seeking and argues that the constant pursuit of thrills can actually lead to an inability to appreciate simple pleasures. (2) Improvement in technology is not a bad thing, as change is inevitable, but social skills and interactions have been dramatically impacted as a result. Our younger generations are suffering severely because they are unable to find pleasure in life’s simplest moments; therefore, they are constantly searching for more ways to stimulate their brains.
Here are some key points from the book:
The Pleasure Paradox: While pleasure is essential for a healthy life, excessive stimulation can desensitize our brains to positive experiences.
Anhedonia: The constant pursuit of thrills can lead to anhedonia, a condition characterized by a decreased ability to experience pleasure.
The Seven Steps to Recovery: Hart outlines a seven-step program to help individuals overcome anhedonia and regain their ability to enjoy life.
In essence, Thrilled to Death warns against the dangers of overindulgence and emphasizes the importance of finding balance in our lives.
While it is normal for your interests to change as you change as a person, it is less normal to lose interest all together in everything that you do. There are two types of anhedonia: social and physical. Social occurs when you don’t enjoy being around people, and physical occurs when almost no physical touches, smells, or sounds bring you joy. When you engage in physical activities, your body releases dopamine. Since anhedonia affects your body’s dopamine levels, exercising can help your body release more dopamine to activate your brain’s “pleasure center.” (3) This is why we stress the importance of exercise and moving your body anytime you feel like you are in a “funk.” If you are feeling stressed or upset, go and take a 10-minute walk outside and breathe, I guarantee you will feel at least slightly better than before.
(4)
When was the last time you took a walk in nature and smiled just simply because the sun was shining and the wind was blowing? It may sound corny, but something as simple as nice weather should be something that you can experience pleasure from. I try to remind myself of all that I have and should be thankful for anytime that I am feeling down in the dumps. Some people have gratitude journals, and each day before they start the day or when the day is over, they write about every positive thing, big or small, that happened that day. Sometimes, the smallest things can cause joy; for me, that looks like baking cookies, spending time outside in nature, spending time with my doggies and my fiance, and finding new ways to work out. Whenever I am experiencing a mood swing or depression or anxiety, sometimes I look for other ways to bring me joy such as eating a sweet treat or buying something for myself. These are okay coping methods as long as they don’t get out of hand and become a habit all of the time. After my knee surgery, I also experienced a period of anhedonia searching for exciting thrills, other than soccer, that would satisfy me. For a period of time, I felt that the only way I could experience pleasure was through adrenaline rushes. This feeling of pleasure would only last me so long as I knew that I cannot do something that spikes my adrenaline everytime I feel down. I started trying new things other than soccer that were challenging for me and forced me to learn new skills. This is how I helped my pleasure center to work again and function on a normal basis.
Where is your pleasure center located? Well, it is a very small structure located in the picture below. It is wild to think that such a small part of the brain controls such a big part of who we are.
(6)
I have included a fascinating PDF that also serves as an outline for his book in the references. (7) Another way you can increase your risk for anhedonia is too much multitasking; I know I’m guilty of this one. Instead of walking the dog, checking emails, and talking on your headphones all at once, what if you just did each thing one at a time? If we keep overloading our brains with stimulation and multitasking, happiness will become artificial, and we will not be able to enjoy simple things. After reading this book, I realized that everyone needs time to decompress and slow down. Life moves fast enough without multitasking and trying to cram everything into one hour or day. Life is also short, and the unexpected and unpredictable can always occur, which is even more of a reason to savor and enjoy each and every moment. So, we’ve explored the concept of anhedonia, a condition characterized by the inability to experience pleasure. As Dr. Archibald D. Hart “Thrilled to Death” emphasizes, our society’s relentless pursuit of excitement and stimulation can lead to this unfortunate state. Remember:
The importance of balance: Excessive pleasure-seeking can desensitize us to positive experiences. Finding balance between excitement and tranquility is crucial.
The power of simple pleasures: Everyday moments, like spending time in nature or enjoying a sweet treat, can offer immense joy.
The role of gratitude: Cultivating a sense of gratitude can help us appreciate the small things in life.
Personal strategies for overcoming anhedonia: Engaging in new challenges, learning new skills, and practicing mindfulness can help restore our ability to experience pleasure.
I challenge you to make a conscious effort to embrace simplicity, find joy in the ordinary, and rediscover the beauty of life’s small pleasures. By doing so, we can combat anhedonia and cultivate a more fulfilling and meaningful existence. Let me know your thoughts. I would love to have a conversation with you about this concept or hear your ideas about other topics you have discovered and want to know more about!
References
- https://www.google.com/search?sca_esv=a80879f033c926a9&sca_upv=1&rlz=1CAIGZW_enUS986&sxsrf=ADLYWILP4LOa1zumvAQw76MMHqbGvPgpjw:1727005784863&q=define+anhedonia&source=lnms&fbs=AEQNm0DzinMFLCeqQs_J6bMti2ao9DE73y_8shzprnOrc_FfyKvHDOcXRiIRjDOLlfDRUOpZemInLakSH6Zqte2EVSfgMJx3yKkw1tCJHE6hDMDHyHuGG5x7z-HiKCQ0VAL0iZ6YFvSje3AddGnQh3tGoxwcnEkTmYvB6womHJksig6aZz-Dz_-t09K-AoMtN6oqoX7hvTYJn3ZVEPrWRp3rZI-Z613ktQ&sa=X&ved=2ahUKEwjsrtPyvdaIAxVDL9AFHc_NJBUQ0pQJegQIFBAB&biw=1366&bih=647&dpr=1
- https://www.amazon.com/Thrilled-Death-Endless-Pursuit-Pleasure/dp/0849918529
- https://my.clevelandclinic.org/health/symptoms/25155-anhedonia
- https://www.cleanrecoverycenters.com/what-are-dysphoria-and-anhedonia/
- https://www.osmosis.org/answers/anhedonia
- https://news.mit.edu/2017/brain-circuit-pleasure-inducing-behavior-0322
- https://d3iqwsql9z4qvn.cloudfront.net/wp-content/uploads/sites/5/2023/05/26092904/Thrilled-to-Death-Audiobook-PDF.pdf
