Even when it seems that happiness is an impossible reach, there are practical steps facing each one of us that can gradually pave the way back to joy.
Image: Pavel Danilyuk /pexels
We’ve learned about that sinking feeling where everything that used to light you up now feels ... well, lifeless.
Turns out it's more than just “feeling down” or having an off day; it’s that deeper, lingering inability to feel joy or excitement about anything. Experts have a name for it: anhedonia.
Anhedonia is often tied to mental health struggles like depression, anxiety, or even burnout. It’s that constant “meh” vibe, where nothing feels fulfilling, no matter how hard you try.
And let’s be real, living in South Africa doesn’t make things any easier. With the daily grind of societal, economic, and personal challenges, it’s so easy to fall into a cycle of feeling stuck and hopeless.
To put it bluntly, South Africa is not exactly the happiest place on earth. According to the latest "Sapien Labs World Report", our nation ranks among the highest in the world when it comes to mental health struggles.
But let’s dig a little deeper. Poor sleep, unhealthy diets, long work hours, and chronic stress all play a massive role in stealing our joy.
Toss in loneliness, strained relationships, or unresolved personal issues, and it’s no wonder so many of us feel like we’re trapped in a fog we just can’t shake off. Breaking free from this cycle starts with awareness.
If you’ve been feeling like life is a never-ending loop of “meh,” it might be time to hit pause, take stock, and seek the help you need. After all, joy is not a luxury, it’s a necessity we all deserve.
But here’s the good news: Even if anhedonia has you feeling like happiness is out of reach, there are ways to fight back and rediscover the little things that bring joy to life.
If someone is struggling with anhedonia (the inability to feel joy) or just feeling stuck in a joyless rut, small, intentional actions can help gradually reconnect with pleasure and meaning.
The aim isn’t to “fix” the absence of joy instantly, but rather to nurture an awareness of feelings, even if they lie in the realm of neutrality.
Image: Pavel Danilyuk /pexels
1. Sensory reawakening (gentle ways to reconnect with pleasure)
"Taste test" experiment: Try a tiny piece of dark chocolate, a cold orange slice, or a warm drink. Focus only on the flavour. Touch exploration: pet a dog/cat, hold a smooth stone, or wrap up in the softest blanket you own. Scent hunt, sniff fresh herbs (basil, mint), a book’s pages, or a nostalgic perfume. 5-4-3-2-1
Grounding: Name five things you see, four you can touch, three you hear, two you smell, and one you taste.
2. Low-effort "play" (no pressure to enjoy, just curiosity)
Doodle with your non-dominant hand; silly, messy lines count. Blow bubbles like a kid, pop them or watch them float. People-watching stories, invent funny backstories for strangers at a park/cafe. Sing one silly song loudly, even if it’s just in the shower.
3. Tiny acts of rebellion against the joyless void
Wear a "weird" sock, one striped, one polka-dot. For you, no one else. Take a different route home, even if it’s just walking down a new street.
Watch a movie from childhood not to feel joy, just to observe if anything flickers. Text someone a random compliment; no need to wait for a reply.
4. "Productive" things that feel less like effort
Organise one drawer, not the whole house. Just the junk drawer. Water a plant (or buy a resilient one). A cactus counts. Survival = winning. Delete 10 old photos: Declutter your camera roll; no pressure to reminisce. Write a to-do list. Things you won’t do today (guilt-free).
5. Connection without pressure
Send a meme (No message needed) to someone who’d "get" it. Volunteer from home - proofread for a charity, transcribe old texts (distraction + purpose). Listen to a podcast while staring at the wall. No multitasking, just voices filling the silence.
6. If all else feels impossible
Stand outside for three minutes, no goal. Just air. Name one thing that wasn’t terrible today. Even "the shower was warm".
Rewatch a comfort show on mute, just colours/movement, no storyline pressure.
The goal isn’t to "fix" joylessness instantly but to create small openings where pleasure might sneak back in. Even neutral feelings are a win it’s not about happiness, just practice being present.