How to Get Yourself Out of a Funk: Practical Steps to Regain Your Motivation and Joy
We’ve all been there in the moments when everything in life seems to be so arduous. It’s as if the simplest tasks in life feel like moving mountains. Maybe it's burnout, maybe it is overstimulation, maybe you’re just run down and a low mood results. One of the things that requires distinction is the difference between a low mood and feeling depressed. If your baseline is happy go lucky, it can feel incredibly defeating anytime a low mood sets in. Having this vernacular has really helped us out over at EWL and we have some tactical tips to help lean in/elevate you in moments when you inevitably experience a low mood. We do want to preface that these are tactical tips to help with low mood, not depression. If you are dealing with symptoms of depression please speak with a mental health professional.
Acknowledge Your Feelings
One of the most difficult things to do in the human experience is to identify and acknowledge emotions, especially when you have tendencies to be avoidant. First, you must accept that low moods are inevitable and a part of the ebb and flow of life. No one can be happy 100% of the time, nor would you want to be, because it would detract from the truly high highs in your life. Understanding and acknowledging that you are experiencing a low mood not only validates your emotions, it gives you an opportunity to discern what it is that you need in that moment. It's also important during this process to identify any potential triggers that may cause you to experience a prolonged low mood. One of the best ways to jumpstart this reflection is journaling. Understanding the root cause of your “funk” can help you tailor the approach to eventually getting out of it. Although understanding the triggers are important, don’t spend too much time bemoaning all the things we have to juggle in this life that cause stress. This can be destructive and take you out of solution mode and into spiraling mode. We have plenty to be stressed about, and one thing is for certain, stress is one of the only guarantees in life. How we manage our stress and episodes of a low mood can provide you with the tools to make them pass swiftly.
Establish a Routine
As most of you know at EWL we sometimes consider “routine” a four-letter word. There are so many individuals that subscribe to “hustle culture” that will talk about their routine and how it makes them successful until they are blue in the face. That being said, adding some structure to your life when experiencing persistent stress can truly help to dig you out of a hole. This does not mean you need to start waking up at 5 am every morning and working out multiple times a day. This can simply mean adding one grounding activity each day that allows you to grasp on to some semblance of normalcy. This can be reading a book, moving your body, grabbing a cup of coffee on your patio, whatever it is that brings you joy. Joy must be sparked in the moment and is not always connected to overall happiness, which means it can be sparked despite a low mood. Exercise produces natural endorphins and exposing yourself to natural sunlight can as well. One of the best combinations for a low mood is taking a quick walk outside, bonus points if you can bring a friend with you and add a human connection layer. You also may find that when you are experiencing a low mood and that you require more sleep- and that is okay to lean into, your body is trying to tell you something.
Connect with Others
As tempting as it is to sink into endless "rot days" and binge-watch Gilmore Girls reruns, it's crucial to prioritize connecting with others. We're social creatures, and even if you're introverted, the answers to our struggles often lie outside the confines of our own minds. Shifting your focus to engage with others—whether by sharing your personal challenges or taking an interest in their lives—can be incredibly helpful. This does not mean surrounding yourself with people who are not good for your mental health, be sure when you are in a low mood the people you surround yourself with are individuals that fill your cup, not energy vampires. In tandem with connection, we encourage cultivating hobbies that don’t feel overwhelming to you. Escape into a romance novel, watch your favorite old chick flick (here’s looking at you 90’s), go on a hike, frequent your favorite coffee or wine shop you usually save for “special occasions”. Hobbies are a powerful thing and can do wonders to lift your spirits. If all else fails, que Taylor Swift Radio.
Practice Mindfulness and Relaxation Techniques
We live in a very overstimulating world, making moments of peace hard to come by. That's why it's essential to carve out this time for ourselves. Whether it’s meditation, breathing exercises, light therapy, or working out—pick your poison. Experiment and check in with yourself. What activities actively quiet your mind? Once you find what works, start implementing it more frequently.
It’s always okay in the end, and if it’s not okay, it’s not the end.
One of the beauties of life is its impermanence; everything is temporary. While there's no quick fix for feeling blue, these techniques can offer comfort during lonely times. Remember, nothing is more important than your mental health, and your mood is directly tied to it.
