How to Get Out of a Funk
What I do when I find myself stuck in a hole.
We’ve all been there. Life throws a curveball—maybe it’s getting sick, a tough emotional patch, or simply burnout—and suddenly, you find yourself in a funk. You feel lethargic, unmotivated, and overwhelmed. I recently experienced this after being sick and stuck in bed for several days, and crawling out of that hole felt daunting. But it’s possible, and it starts with small, intentional steps. Here’s what helped me and might help you too:
1. Be Kind to Yourself
When you’re already feeling down, layering shame or guilt on top of it only digs the hole deeper. Treat yourself with the same kindness you’d offer a dear friend. Acknowledge where you are without judgment—you’re human, and that’s okay.
2. Take Baby Steps
You don’t need to go from zero to a hundred. Start small. Maybe it’s taking an “everything shower”—washing your hair, styling it, and putting on fresh clothes. Small acts of care can spark a big mental shift.
3. Nourish Yourself
Prepare something fresh and nourishing to eat. Cooking for yourself isn’t just about sustenance; it’s an act of love and care. Plus, the vibrant colors and fresh flavors can be uplifting.
4. Move Your Body
Movement is medicine. Whether it’s a gentle walk, a Pilates class, or just a few stretches, moving your body helps shift stagnant energy and release endorphins.
5. Get Outside
Step out into the world—even if it’s just to sit on your front stoop. Let the sun kiss your face, feel the fresh air, and reconnect with the rhythms of nature. A simple errand or stroll can work wonders.
6. Reflect on Past Resilience
Think back to another time you were in a funk and remember how you came through it. Remind yourself that funks are temporary. You’ve overcome them before, and you will again.
7. Let Music Move You
Music has a unique ability to shift your energy. Put on a song that lifts your spirits, and maybe even dance around your living room. Let it move not just your body, but your soul.
8. Meditate
Yes, it might feel like the last thing you want to do, but trust me: the more you resist, the more you probably need it. Just five minutes of stillness can calm your mind and reset your energy.
9. Tidy Your Space
Clearing physical clutter has a way of clearing mental clutter too. Even tidying up a small corner can create a sense of calm and control.
10. Just Breathe
Remember, funks are fleeting. They come, they do their thing, and then they lift. Breathe deeply and remind yourself that this moment will pass. Your sunshiny self is waiting on the other side.
You are not alone in this. I see you, I love you, and I’ve been there—many times. These moments are part of the human experience, and they do not define you. You’ve got this.
Closing Thoughts
Getting out of a funk doesn’t require a grand gesture—it’s often the small, consistent actions that make the biggest difference. Progress might feel slow, but each step forward matters. Give yourself permission to take it day by day, and know that it’s okay to ask for support when you need it.
These challenging moments are part of life, but they also have a way of teaching us what truly matters. They remind us to slow down, reconnect, and take care of ourselves in meaningful ways. If you’re in a funk right now, I hope these ideas give you a place to start.
What works for you when you’re feeling stuck? I’d love to hear your thoughts and keep the conversation going. You’re not alone, and together, we can find our way back to brighter days.