Feeling numb? Try our online anhedonia test

You’ve noticed you’re feeling numb or disconnected from the world. Everything — including the things you used to enjoy — now feels “blah.” You could be experiencing anhedonia. This anhedonia test can help you find out.

Anhedonia can be incredibly frustrating to live with. But even if you take this quiz and learn that you’re experiencing anhedonia, there are steps you can take to manage it. Anhedonia is most often part of a mental health condition, like depression, and by getting the right diagnosis and treatment, you can start to find joy in life again.

Anhedonia quiz

Anhedonia isn’t a diagnosable mental health condition itself. It’s a symptom or feature of several different mental health conditions, including depression, schizophrenia, and substance use disorders. So, there’s no way to “diagnose” anhedonia. But understanding whether your experiences are related to anhedonia can help you get to the diagnosis and treatment you need.

Remember: Online quizzes can never replace a professional assessment or mental health treatment. This anhedonia test is designed to help you reflect on whether you may be experiencing anhedonia and what could be at the root of it.

Answer the following questions. Follow your gut, and respond honestly. 

• Have you noticed that you’ve lost interest in things you previously enjoyed?
  • Yes/No
• Do you feel less motivation to start or accomplish tasks and/or feel a lack of drive to care for yourself or others ?
  • Yes/No
• Do you experience a sense of emptiness or sensations feeling “dulled down” on a regular basis?
  • Yes/No
• Do you notice feeling more negative emotions, like hopelessness, guilt, or sadness ?
  • Yes/No
• Do social relationships seem meaningless, or have you been withdrawing from others?
  • Yes/No
• Have you noticed changes in your appetite or sleep patterns? 
  • Yes/No
• Do you feel emotionally numb in situations that used to bring you happiness, or do you find yourself having to “fake” enjoying activities?
  • Yes/No

If you mostly answered “yes” to the questions, you may be experiencing anhedonia.

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Next steps

If this quiz helped you realize that you’re experiencing anhedonia, you might be feeling a mix of emotions. Understanding and being able to name your emotional experiences can bring some relief, but you might also have questions like, “Why am I feeling this way?” or, “Will it ever get better?”

A helpful next step is to figure out what’s at the root of your anhedonia. Again, anhedonia isn’t a mental health condition. Rather, it’s commonly linked with mental conditions like:

• Depression
• Schizophrenia
• Substance use disorder

You may also experience anhedonia as part of physical health conditions like Parkinson’s disease. In addition, anhedonia can sometimes stand alone, and you may not have any other diagnosable mental health conditions. You might have no other symptoms but feel disconnected emotionally (especially during times of stress). A mental health provider can help you better understand where these symptoms are coming from and how to improve them. 

How you go about addressing anhedonia depends on what’s causing it. For example, if you live with depression or schizophrenia, a comprehensive treatment plan might help you manage all your symptoms (including anhedonia). If you live with substance use disorder, you may need to address the addiction to overcome anhedonia completely.

In the meantime, here are some tips to help you manage anhedonia and start to feel joy and pleasure again.

• Get outdoors. Being outside in green spaces has been shown to improve mental well-being. So try to get outside, if the weather allows. Research shows that even 15 minutes outside can boost serotonin levels. 
• Move your body. Physical exercise has been shown to reduce symptoms of depression, which could naturally lift your feelings of anhedonia. Plus, many forms of exercise, like going to a group yoga class or taking a walk with a friend, can help you connect with others.
• Give back. Giving back to your community can help you connect with others. Volunteering can boost happiness, self-esteem, and sense of purpose while lowering stress, depression, and loneliness. Find volunteer opportunities, like walking dogs at the local rescue or joining a local group to pick up trash in your area.
• Do it anyway. One of the hardest parts of anhedonia is that it can sap your motivation to do anything at all, even enjoyable activities. But remember that you don’t need to wait for motivation to do things. Sometimes, motivation comes after. Even if you don’t feel like it, try to do things anyway.
• Practice gratitude. Gratitude isn’t about toxic positivity or forcing yourself to feel happy when you just don’t. It’s just about shifting your focus slightly. Every day, make sure you spend some time reflecting on the things you’re grateful for. It could be as simple as a song you love or the presence of a loved one.

Find care with Rula

Anhedonia can make everything feel flat. But feeling disconnected from life doesn’t mean you’ll feel this way forever. If this quiz has helped you learn that you might be experiencing anhedonia, it’s important to know that support is available.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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