Struggling with a Funk? Here’s How to Get Out of It

We all go through tough times when we just feel stuck. Whether it’s a lack of motivation or feeling disconnected, everyone experiences funk now and then. If you’re thinking about how to get out of a funk, you’re not alone. Luckily, there are practical things you can take to boost your mood and feel more like yourself.

What Causes a Funk?

A funk can be caused by many things, including:

• Big events like moving, changing jobs, or experiencing a loss can make you feel sad or disconnected.
• Too much stress from work, relationships, or personal problems can leave you feeling unmotivated.
• Some people feel low during the winter months due to less sunlight, a condition known as Seasonal Affective Disorder (SAD).
• Poor food habits, a lack of exercise, and inadequate sleep can all have an impact on your mood and energy levels.
• Sometimes, a funk can be a sign of depression or anxiety. Around 7% of adults in the U.S. have gone through at least one major depressive episode. About 1.5% of adults experienced persistent depressive disorder (dysthymia) in the past year.

Acknowledging Your Feelings

Recognizing your mood is the first step towards improving it. Realizing your thoughts is the first step to getting better at dealing with them. Ask yourself these questions for a moment:

• Which feelings am I experiencing?
• Has my life changed recently?
• Do I consider my health when I make decisions?
• How have my social interactions been lately?

Understanding the reasons behind your funk helps you address it more effectively.

Practical Steps to Get Out of a Funk

Here are some ways how to get out of depression funk:

1. Set Small Goals

When you’re feeling down, even simple tasks can feel overwhelming. Start by setting small, easy-to-achieve goals. This could be something like:

• Making your bed
• Taking a short walk
• Drinking enough water

Completing these tasks gives you a sense of accomplishment, which helps you get motivated to take on bigger tasks later and overcome being in a funk.

2. Get Moving

Exercise is a great way to boost your mood. Getting rid of stress makes endorphins, which are natural mood boosters. You can engage in simple activities without the need for a gym.

• Going for a walk
• Stretching
• Dancing to music can make a big difference.

3. Connect with Others

Being alone can make sadness worse. Get in touch with people who make you happy. Talking to other people can help you remember that you’re not alone. You can:

• Plan a coffee date
• Join a group or club
• Participate in online communities with shared interests

4. Practice Mindfulness

Mindfulness can help you feel less stressed and calm. You don’t have to worry about the past or the future when you do this. Try:

• Spending five minutes focusing on your breath
• Using guided meditation apps
• Doing yoga or tai chi for both movement and clarity

5. Try Creative Activities

Being creative can help you express your emotions. If you feel like you don’t feel like yourself, you can consider doing the following:

• Writing in a journal
• Drawing or painting
• Playing music or learning an instrument

These activities can distract you from negative thoughts while letting you express yourself.

6. Take Care of Your Body

Maintaining good health can help raise your spirits. Ensure that you:

• Eat a healthy diet that includes lean proteins, fruits, and veggies.
• Stay hydrated.
• Get enough rest.

Taking good care of your body can give you more energy and make you feel better.

7. Spend Time Outside

Nature can help calm your mind. Try to get outdoors as much as you can:

• Go for a hike
• Visit a local park
• Sit outside and enjoy fresh air

Serotonin levels can rise in the sun, which can make you feel better.

8. Limit Screen Time

Screen time, especially on social media, can make you feel worse. Set limits on your screen time:

• Set screen-free times during the day
• Spend more time on real-life activities rather than virtual ones

This can help you avoid negative comparisons and encourage real-life connections.

9. Volunteer or Help Others

Helping others can shift your focus and boost your mood. Consider:

• Volunteering at local charities
• Helping friends or family in need

Kindness not only makes other people happy, but it also makes you feel good.

10. Seek Professional Help

If your feelings don’t improve or get worse, it may be helpful to talk to a professional. Therapists and counselors can give you advice and help you handle difficult emotions.

From Feeling Stuck to Moving Forward

Getting out of a funk is not just about trying to feel better in the moment; it’s about understanding that it’s okay to feel stuck sometimes. Life will always have ups and downs. Instead of ignoring your feelings, it can be very helpful to see them as part of your growth.

Taking small actions, seeking support, and being kind to yourself during these times can help you build resilience. The real insight here is that moving through a funk isn’t about immediate fixes, but about allowing yourself the space to heal and slowly regain your motivation, clarity, and sense of self.