Dysphoria is a general dissatisfaction with life. Techniques like mindfulness-based cognitive therapy and positive episodic simulation may help people with dysphoria gain greater contentment and a higher quality of life.

Maybe you’ve heard of euphoria, which refers to an extreme, general state of happiness.

Dysphoria is basically the opposite — an intense dissatisfaction or discontentment with life. If you feel like your every day is marked by a low-level mood, you may be dysphoric. But this state of being doesn’t have to become your normal.

Though dysphoria isn’t a clinical diagnosis on its own, it may be an early warning sign of depression. However, there are steps you can take, including mindfulness-based cognitive therapy (MBCT) or positive episodic simulation. Here’s what to know and how to deal.

Dysphoria refers to a feeling of unease, discomfort, or disconnect from a part of your reality. It can be an element of several mental health conditions such as anxiety or depression.

Dysphoria is often discussed in the context of gender dysphoria, or dissatisfaction with one’s own sense of gender versus their assigned sex and gender at birth.

Other clinically-recognized forms of dysphoria include:

Dysphoria may cause a significant decrease in quality of life and an increased risk of developing depression.

Dysphoria vs. dysmorphia

While these terms sound similar, they describe distinct psychological concepts. Dysmorphia refers to:

  • a distorted view of oneself, parts of oneself, or one’s world (e.g., body parts in the case of body dysmorphic disorder)
  • a mismatch between reality and one’s perception

While both may create a sense of dissatisfaction or frustration, they are distinct. Both dysphoria and dysmorphia may be a symptom of various mental health conditions and may be a reason to find mental health support.

According to a 2020 research study, dysphoria refers to depressive symptoms that don’t yet meet the diagnostic criteria of a major depressive episode.

In general, dysphoria is associated with:

  • generalized dissatisfaction with life
  • feelings of sadness, worry, or low life satisfaction
  • difficulty relaxing
  • difficulty finding interest in activities
  • apathy or fatigue
  • excess crying
  • disturbances in appetite or sleep

Researchers also noted that those with dysphoria and major depressive episodes found it difficult to retrieve positive past memories with as much emotion or vividness as people without dysphoria. At the same time, they also tend to be able to retrieve negative emotional memories more quickly.

The researchers also found that people with dysphoria ‘tuned out’ more than people without dysphoria, meaning they were less likely to be able to focus on the task at hand. They also experienced mind-wandering.

Experts aren’t exactly sure what causes dysphoria. And since it’s not a clinically recognized condition on its own, there is little research on how it begins.

But similar to conditions like depression, factors that may contribute to dysphoria include:

  • environmental stressors like losing a loved one, work stress, or family conflicts
  • inconsistency between one’s own gender identity and their gender assigned at birth
  • health issues like thyroid problems, nutritional deficiencies, or chronic conditions
  • substance use or misuse like alcohol dependence, tobacco use, or drug use
  • hormonal changes like in the case of premenstrual dysphoric disorder (PMDD), a severe type of PMS
  • long-term medication use, such as prolonged use of antidepressants
  • comorbid conditions like bipolar disorder, anxiety disorders, or personality disorders

Dysphoria can be a phase — it doesn’t have to define you or your entire life. Some ways to move through these dissatisfying feelings include:

  • Mindfulness-based cognitive therapy (MBCT): While all forms of therapy may be effective ways to soothe dysphoria, MBCT may be particularly effective for managing the mind-wandering and negative thought patterns associated with dysphoria.
  • Mindfulness-based practices: Techniques like yoga, meditation, and breathwork are known to provide a number of physical and mental health benefits for people with conditions like depression, anxiety, and potentially dysphoria.
  • Positive episodic simulation: According to a 2018 study, positive episodic simulation is effective for treating symptoms of dysphoria and depression. This practice involves mentally imagining future events in a positive way in great sensory detail. Afterward, participants feel that positive events are more likely to occur, which increases feelings of contentment.
  • Consider euphoria: If experiencing hardship in life can help you appreciate the good times even more, in the same way, perhaps your dysphoria may compel you to embrace euphoria. Gender euphoria, for instance, means finding joy in the unique way you choose to express your gender.

Since depression and dysphoria have significant overlap, you may also want to learn more about depression treatments.

If you think you may have gender dysmorphia or discontentment with your gender identity, you can learn specific strategies for addressing this in this article.

Dysphoria involves feelings of general discontentment that may interfere with your day-to-day quality of life. While it can be one of the first signs of a condition like depression, it’s not a clinical condition on its own.

Dysphoria can be managed with techniques like mindfulness-based practices, positive episodic simulation, or practicing euphoria.

If you’re finding it hard to cope with these feelings, consider reaching out to a mental health professional to help you move through them. While these feelings may be uncomfortable, they can serve as a vehicle for living a more euphoric life.