How To Get Yourself Out of a Funk

Updated: Sep 19, 2020

Funk: "a state of undesirable emotions or feeling out-of-sorts. These feelings may include but are not limited to: sadness, boredom that is unusually difficult to curb, laziness, unworthiness, and an uneasy overall feeling." -urban dictionary

Sometimes a funk can creep up on you out of nowhere. It can slide into your busy work week. Bombard you in the morning when you wake up...it can make itself known when you least expect it.

And you don't have to be diagnosed with anxiety, or depression, or any mental health condition in order to fall victim to the dread. No one is immune to the occasional funk.

We've all been there. And we'll probably all get there again sometime, sooner rather than we'd like. But the good news is- we all have the power to pull ourselves out of it.

Here are six steps that you can take, to break free from your temporary emotional seatbelt.

Step One.

Recharge your energy.

“Silence isn’t empty, it’s full of answers” -unknown

Make sure that within all the turbulence of your life, you are taking the time to just be. Spend some time with yourself, marinating in your own presence. Listen to your body, and show it some love:


Eat healthy - exercise - balance your time - Sleep.


These may sound like basic, almost mundane tasks that lots of people tend to preach about...but in reality...they work.


I know from my own experience, that when I am respecting my body- eating healthy, working out, and getting enough sleep... I feel empowered. Like I deserve the good mood that I set up for myself. But then when I'm not eating well and not sleeping enough, I feel quite the opposite. And it's usually during those times of low energy that potential funks are given fuel.

Long story short: Take care of your body and it will have a positive ripple effect into your mind and onto your mood.

Step Two.

Acknowledge your emotions.

"Feelings are real and legitimate" -unknown

Now that you're feeling better from the inside out, it's time to dig deep and find out what exactly is bothering you. Acknowledge which emotions you're feeling - identify them, and validate them. Sometimes, we may dwindle down into a funk because it seems like a million little insignificant things have piled up, and snowballed into something that we feel is beyond what we are equip to handle. This is normal. And it happens to all of us. It's important to give yourself the freedom and permission to feel .

Here is something that works for me when I’m feeling down:

Write down all the things that make up your current days. Write it all down- from what you do when you wake up - to when you go to bed at night.

A reflection of your current daily intentions and motivations. Write it all down.

Now...think of your ideal day. Realistic and attainable. What are some things you would do during your day? What sort of actions would you take? Who would you spend your time with? How would you feel?

Once you have visualized it, write a short passage describing this ideal day.

Now compare the two paragraphs. One is the reality you are currently in, and the other is the reality that you want to be in. Think deeply here, and assess any positive changes you could make in order to achieve your perfect day, today. Take action accordingly.

Step Three.

Look for the answer within yourself, rather than from an outside source.

“All that we are is a result of what we have thought.” -Buddha

Remind yourself that you already possess all the tools you need to mend your mood back to contentment. Stop looking to other people to heal your mood. Stop looking to retail stores to buy your mood. Stop looking to alcohol and drugs to numb your mood. Look within. Happiness is a state of mind, and you are fully in control of your thoughts.

Step Four.

Embrace your resources.

“It’s not the load that breaks you down; it’s the way you carry it.” -Lena Horne

Release some of these emotions out of your mind and into the ear a good friend or caring family member, or a therapist. Reach out to any human who you don't feel judged around; whose presence makes you feel safe. Having someone to unload some of your emotional burden onto can be incredibly therapeutic. Don't be afraid to ask for help. Seek it. Be proud of yourself that you are taking the steps necessary to improve your mood.

Step Five.

Set small goals

“Life is not a process of discovery, but a process of creation.” -Neale Donald Walsch

Challenge yourself everyday by setting small, attainable goals that will provide a benefit to you and your day.


When you set a goal, see it through, and then accomplish it, you will feel a burning sense of pride. This sense of pride, no matter how big or small, will help elevate your mood.

You could set an intention to start a new project. Perhaps you could learn a new recipe to cook for dinner, rather than ordering out. Let’s say you add an extra 10 minutes to a work out, or decide to dedicate more time to move your body outside. Maybe you take some time out of your day to invest in a hobby that you enjoy.

Whatever you do, make sure your goal is attainable, and involves something that will make you feel good.

See what you can do now to make your ideal day become your reality tomorrow.

Step Six.

Remain optimistic

“You only have control over three things in your life. The thoughts you think. The images you visualize, and the actions you take.” -Jack Canfield

Everything is made up of energy- the law of attraction is a real thing. It's a law of nature, just like gravity. When you emit positive vibrations, you attract good things into your life that are on that same frequency.

I'll go into depth about this topic in another article, but for now, the important thing to understand is that our thoughts radiate energy, so if you want to get out of a funk, you have to think positive thoughts- set positive intentions- remain optimistic, and allow good things to flow into your life.

Be patient with yourself. Accept yourself. Give praise for your resilience and your growth thus far.

You've got this!!!

This funk too shall pass.

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