How to Get Out of a Funk When It Feels Like You’re in a Rut
Feeling down? Whether it’s an off day, or you’ve just been feeling in a funk lately, I am here to help! In this post you will learn how to get out of a funk including 10 tips for when you feel like you’re in a rut.
One of the best ways to get out of a funk is to do something. Sitting around, just thinking about what’s been getting you down, may be making things worse.
The act of getting up and doing something different will help you focus your energy elsewhere. But when you feel stuck in a rut, doing something is always easier said then done.
It isn’t always clear why you aren’t feeling like yourself. It might stem from problems at work, personal relationships, major life events, etc. No matter what is causing you to feel like you’re in a rut, there are some common signs to look out for.
Signs you are in a funk
What does it mean to be in a funk? Essentially, it means you just don’t feel like yourself. Here are some common signs that you might notice if you are in a funk:
- Lack of energy
- Feeling unhappy
- Negative outlook on life
- Little motivation
- Feeling like you are just going through the motions of life
- Lack of interest in activities you normally enjoy
Being in a funk vs. being depressed
After reading about the signs of being in a funk, you might be wondering what the difference is between being in a funk and clinical depression. To be in a funk means that you feel unhappy, and although it is depression-like, there is a difference between being in a funk and being depressed.
According to the National Institute of Mental Health, a diagnosis of clinical depression requires that someone experiences signs and symptoms most of the day, nearly every day, for at least two weeks. Some of the symptoms include:
- Persistent sad, anxious, or “empty” mood
- Feelings of hopelessness, or pessimism
- Feeling irritable
- Guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy or fatigue
- Difficulty sleeping or oversleeping
- Appetite and/or weight changes
- Thoughts of death or suicide, or suicide attempts
- Aches or pains, headaches, cramps, or digestive problems without a clear physical cause
While some of the signs look very similar, being in a funk is much more temporary – you might be experience symptoms for a few days or a week and then it is fleeting.
Now let’s talk about how to get out of a funk with these top 10 tips.
1. Get dressed or put some makeup on
If you spend a lot of time at home, you may opt to wear pajamas all day and go au natural. But if you’re feeling down and in a funk, it can help boost your spirit by picking out an outfit and putting a little bit of makeup on.
Just the act of getting ready and putting some effort into your appearance will likely help you feel more like yourself.
Pick clothes or makeup that makes you feel confident and ready to tackle your day!
2. Watch a comforting TV show
Watching a favorite TV show that feels familiar can help you get out of a funk. Pick that lighthearted show you know by heart and always makes you smile.
My go-to shows when I’m feeling down are The Office, Friends, Gilmore Girls, Jane the Virgin, Parenthood, etc.
Take a few hours and just sit back, relax, and binge that show.
If you want to find the comfort of your favorite show in a new way, you can also listen to a podcast or read a book that is related to the show.
I really recommend the Office Ladies podcast where Angela Kinsey and Jenna Fischer talk about their time on the office and give behind the scenes facts about each episode of The Office.
3. Get some physical activity
When thinking about how to get out of a funk, physical activity is another big one. Exercise is a great instant mood booster. Physical activity both reduces anxiety and depression, and also improves your self-esteem.
Just the act of exercising or partaking in some form of physical activity, even if it’s a walk around the block, will help you feel more energized and positive.
If you feel like you’re in a rut, it can be difficult to find the motivation for exercise. To combat this, be sure to choose a form of exercise that you really enjoy whether it’s yoga, cycling, walking, etc. so you’ll look forward to it. You can also invite a friend to join you for added encouragement!
Click here for a full body at home workout that will help improve your mood.
4. Set some healthy goals for yourself
Setting healthy goals will help you focus your attention and energy on something positive. When you feel down and unlike yourself, it might feel like you have a lack of direction in life so setting a goal to concentrate your energy on will help alleviate that feeling.
Start by setting one or two goals that are reasonable for you to achieve. If you try to accomplish too many things at once, you may start to feel overwhelmed or discouraged.
Be sure to track your progress so you can reward yourself for your accomplishments!
For more information on how to set goals and crush them, read more here.
5. Get some fresh air
Getting fresh air and spending time outside can help boost your mood and reduce depression. There is also something very healing about being in nature and feeling in touch with the earth.
Vitamin D has also been shown to reduce depression. Getting some fresh air and being outdoors can help you increase your Vitamin D levels and feel better.
Sit outside or go on a relaxing stroll to soak in the sun and the nature. If you’ve been spending a lot of time inside on the couch, it can do wonders for your mental health to change it up and get fresh air.
To learn more about the mental health benefits of spending time in nature, read more here.
6. Start a new hobby or revisit an old hobby
Remember when you were a kid and after school you went to sports practice, music lessons, etc.? Once we become adults, a lot of times we lose touch with those hobbies we used to be involved in.
Getting in touch with an old hobby or starting a brand new hobby can be a great way to reduce your funk and help you focus your energy on something more positive.
Try something like an adult sports league, collecting coins or learning a new language!
7. Make a gratitude list
When you’re in a funk, it can be easy to focus on the negative things happening in your life or in the world. But when you fall into a pessimistic way of thinking, it can be easy to spiral into negativity and find it hard to come out.
To combat that, make a list of things that you are grateful for. List at least 10 things, but I think when you get started you may be surprised at how many you can think of.
Struggling to think of things you’re grateful for? Think about something you may be overlooking like your health, people in your life, food in your stomach, a roof over your head, good weather, etc.
Even if it’s something small, focusing on something positive will help you stop emphasizing negativity in your mind.
8. Have a relaxing spa night
Pampering yourself with an at home spa night can help you feel more relaxed and refreshed. And you don’t need to wait for Self Care Sunday to do your favorite face mask!
When you’re feeling down, treat yourself and your skin. Not only is it relaxing, but when your skin is feeling good, you’ll feel better too.
This is something you can do alone or with some friends!
Click here for cruelty-free products you can use for a relaxing spa night at home.
9. Play some upbeat music
When thinking about how to get out of a funk, another simple yet effective idea is to listen to some happy music. So if you’re feeling down, blast some upbeat music. Sing along and dance like no one’s watching.
As Meredith and Christina on Grey’s Anatomy liked to do, “dance it out”. It will get your body moving and change the mood of your atmosphere to be more positive and upbeat.
Choose songs that make you feel confident and happy. Pick songs associated with good memories and tunes that will make you smile.
10. Talk with someone about how you feel
Lastly, one of the most effective things to do when you want to know how to get out of a funk is to talk to someone. If you’re feeling down, I really recommend talking to someone in addition to following the last nine recommendations.
Consider reaching out to a friend or family member you trust. Even just FaceTiming a friend, can do wonders for your mood.
If you have been feeling in a funk for a while, considering finding a therapist in your area or talking to a counselor online. I really recommend the app Sanity and Self that gives you the ability to talk 1:1 with a counselor online.
That is how to get out of a funk when you just don’t feel like yourself.
If you have just not been feeling quite right lately, you might be in a funk. Use the tips in this post to learn how to get out of a funk and get back to your normal happy self!
Comment below if you try any of these ideas or if you have other suggestions on how to get out of a funk.
