Resources

Welcome to the Resources section — a collection of practical tools, information, and support for people experiencing anhedonia and those who care for them.

Please note: none of these resources replace professional help. They’re designed to complement other forms of support.

Tip Cards

🪴 Tip 1: Be in Nature

"Being outdoors allows you to just be. You don’t have to pretend or perform. Notice birdsong, the texture of tree bark, or colours of the leaves. I like sitting by the canal and watching boats pass — people wave and move on without expectations. It brings calm and peace, like soaking up the energy of nature."

Spending time outside can help quiet the pressure to “feel happy.”

🕊️ Tip 4: Accept Stillness

"I’ve learned that being at peace doesn’t always mean being happy. Sitting quietly, noticing the world without expectations, helps me feel grounded. It’s okay to be still. Healing doesn’t have to look like excitement."

It’s okay not to “enjoy” things right now — that’s part of healing.

🌤️ Tip 3: Notice Small Moments

"I stop to take photos of acorns, conkers, fungi — little things that catch my eye. Paying attention to small, sensory experiences helps me stay present and find gentle moments of peace, even on low days."

When emotions feel flat, focus on small details instead of forcing feelings.

🌿 Tip 2: Connect with the Earth

"My support worker showed me how to hug a tree — it felt surprisingly good. I also go barefoot on the grass in the morning, no matter the weather. Feeling the earth under my feet gives me energy and calm. It’s a quiet way of feeling part of something bigger."

Try grounding yourself physically — it can reconnect you with your body and surroundings.

"It can be disheartening when they say “maybe tomorrow,” but one day that might be a yes — and that moment will mean so much. Keep showing up, keep asking. Your patience and hope matter more than you know."

❤️ Tip 1: Don’t Give Up

Keep inviting your loved one to join you, even if they often say no.

☕ Tip 3: Look After Yourself Too

"Take breaks, rest, and do things that replenish you. It’s not selfish; it helps you sustain support long-term. When you’re rested and calm, your loved one feels that energy too."

Caring can be draining — remember your own wellbeing matters too.

🌈 Tip 4: Notice Small Progress

"Maybe they made eye contact, went outside, or stayed present for a few more minutes — those moments are progress. Acknowledging them helps build hope for both of you."

Change often comes in tiny steps — try to notice them.

These Tip Cards have been created in collaboration with our LEAP (Lived Experience Advisory Panel) — offering real tips from people living with anhedonia and those who care for someone who is.

(Hover over each box to reveal more detail about the tip.)

🌻 Tip 2: Gentle Encouragement

"Instead of pushing for engagement, offer small, no-expectation invitations — 'Would you like a quiet walk?' or 'Want to just sit in the garden?' These small gestures remind them they’re cared for, without overwhelming them."

Support without pressure.

For People Experiencing Anhedonia

For Carers of People with Anhedonia

Helpful Websites

Below are some trusted and accessible online tools that may support you or someone you care for who is experiencing anhedonia.

Note: These are not a replacement for professional help, but can provide additional self-help strategies, psychoeducation, and ways to learn more about managing your mental wellbeing.

GetSelfHelp.co.uk

GetSelfHelp.co.uk is a UK-based website offering free, Cognitive Behavioural Therapy (CBT)-informed self-help resources. It’s designed to help people understand and manage their mental health challenges through evidence-based exercises and worksheets.

How to use it:
Visit the "Problems" page, where you can select from a list of common mental health concerns (e.g., Anxiety, Depression, Stress, Low Self-Esteem, Avoidance, Lack of Purpose, Psychosis).

Each topic page offers self-guided coping techniques, worksheets, and CBT tools to help you reflect on unhelpful thinking patterns and build new coping strategies.

Notable feature:
The 7-Step Self Help Course provides a structured, easy-to-follow introduction to CBT, helping you:

Understand your difficulties
Identify thought patterns
Practice practical tools for change

Note:
This site contains some pop-up ads, which can be a little distracting. However, the information remains high-quality, evidence-based, and highly practical for everyday coping.

TherapistAid.com

TherapistAid.com provides research-informed resources developed primarily for therapists — but anyone can access its free worksheets, videos, and interactive tools to learn about emotions, communication, mindfulness, anger, and much more.

How to use it:

Browse by the Worksheet Library (you can filter by topics such as anxiety, depression, or grief).
Try their Interactive Tools — guided activities, stories, and exercises designed to teach emotional regulation and coping.
Watch educational videos if you prefer visual learning, such as:

Cycle of Anxiety
Deep Breathing Exercise

Interactive Tools include:

Guided Audio – Relaxation and mindfulness tracks.
Educational Stories – Illustrated tales teaching mental health concepts (e.g. The Angry Otter).
Games & Activities – Digital exercises on emotion management and coping skills.

This site is easy to navigate, has minimal ads, and ideal for both self-reflection and learning.

RecoveryCollegeOnline.co.uk

RecoveryCollegeOnline.co.uk provides free, evidence-based resources and courses to support mental health and wellbeing. It covers topics such as self-care, managing emotions, and building resilience.

How to use it:

Visit the What Can Help page and browse through various resources. A particularly useful page here is the Music for Wellbeing, which offers playlists and videos designed to help ease stress, lift mood, or boost energy depending on how you feel. It’s a gentle, sensory way to reconnect with pleasure — helpful for those experiencing low motivation or anhedonia.

Read through the section to discover why and how music supports mental health, and try their suggestions for incorporating music into your daily self-care (e.g., listening mindfully, playing, or singing).

There are also other helpful sections on the site, including Personal Stories, Courses, and Support, each offering accessible self-help tools and learning materials.

This site is easy to navigate, is ad-free, and ideal for both self-reflection and learning.

🧠 Educational Articles About Anhedonia

Reliable medical sources with detailed explanations of what anhedonia is, its symptoms, causes, and possible treatments:

Cleveland Clinic: Anhedonia
A thorough overview covering definitions, diagnosis, and treatment options, plus at-home coping strategies.

Health.com: Anhedonia
Explains symptoms and causes in simple language and links to crisis support, especially for US readers.

Psych Hub: Living with Anhedonia
Provides a brief, accessible summary of what living with anhedonia can feel like, including practical coping ideas.
- 🎥 You can also watch the Psych Hub animation on Anhedonia for a quick visual overview.
- 🎥 Or view a personal interview about recovery from anhedonia.

Need Support?

If you are struggling and need help, please don’t hesitate to reach out for support.

Samaritans (UK): Call 116 123 (free, available 24/7) or visit www.samaritans.org

Shout: Text 85258 to be connected to a trained volunteer for free, confidential mental health support (giveusashout.org)

Mind: Call 0300 123 3393 (Monday–Friday, 9am–6pm) or visit www.mind.org.uk for information and support on mental health.

NHS 111: Call if you need urgent care or advice and aren’t sure what service to use.

In an emergency: Dial 999 if you are at immediate risk of harm.

If you are based outside the UK, you can find international hotlines at findahelpline.com.