One of the main signs of depression is anhedonia (decrease or loss of the ability to experience pleasure). It almost always accompanies depression. And therapy should begin with this. With anhedonia, motivation for activities that usually bring pleasure is lost. I don't want to do anything. A person stops walking, communicating with friends, playing sports... And the explanations are simple - “nothing makes me happy,” “this makes no sense.” But after doing nothing, self-criticism sets in, which only worsens depression. Note that anhedonia is a reversible disruption of the pleasure and motivation centers. Our task is to retrain the brain to remember and predict those actions that will bring joy. One of the most effective ways to combat anhedonia is behavioral activation. Since there is no motivation in anhedonia, it is necessary to act through “I don’t want.” Only the MUST setting will work here. That is, we follow the path not from motivation to action, but from action to motivation. Behavioral activation begins with a plan for the day. Every day is planned out in great detail, taking into account all the necessary matters. The plan necessarily includes something that previously gave pleasure. For example, we write out a detailed plan for Thursday and include a walk in it, indicating the exact time and duration. It is also very important to monitor your discomfort. Rate a walk or other activity on a 10-point scale: beginning (0 to 10), middle (0 to 10), end (0 to 10). The next day, increase the walking time and evaluate the discomfort again. On weekends, you can add other activities that previously brought joy: drawing or cooking your favorite dish, going out into nature or going downhill. Another effective technique for anhedonia is the Mastery and Pleasure Journal. The diary helps you regain lost pleasure and activate motivation. To overcome anhedonia, you need to take action! And be sure to praise yourself. Praise is our wings. With depression, we learn to “fly” again. If you can’t cope on your own, sign up for a consultation.