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5 Ways to Get out of a Funk

5 Ways to Get out of a Funk

Do you have big dreams, but find yourself struggling to get out of bed some days? You might be in a funk. The thing is, acknowledging that you’re not happy is half the battle. Despite what most people think, getting stuck in a funk doesn’t have to be a bad thing. Being sad is not a sign of weakness — it’s a sign that there’s room for growth.

The next time you get stuck in a funk, don’t get mad at yourself. Embrace the truth, which is that it’s a blessing in disguise.

1. Acknowledge that it’s up to you to fix it.

When things don’t go your way, it’s easy to put the blame on other people and outside factors.

“My coworker keeps interfering.”
“I always get selected last.”
“I can never catch a break.”

Recently a good friend of mine and I were catching up over dinner. She mentioned how long she’s been struggling to get a job. Interview after interview, and still no callbacks. The reason? She speculated that it’s because she’s overqualified. We could have spent the entire dinner speculating over why. But the “why” isn’t the question we should be asking. It’s “what.” In this case, “What am I doing wrong and what can I do better at?” Only then, by acknowledging there’s room for her own improvement, can we talk about ways she may be able to do things differently.

No matter the situation, you have two choices: you can either spend your time making excuses or acknowledge responsibility and find solutions. You can’t do both.

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2. Disconnect from your norm.

Wake up. Eat. Commute. Work. Eat. Work. Commute. Eat. Sleep.

Chances are you follow an iteration of this same schedule. Oftentimes, we forget that we’re humans and not robots, designed to do one thing over and over again. If you find your days all beginning to look the same, you’re susceptible to falling into a rut.

Incorporating change in small ways can do wonders. Switch up your morning routine. Change elements of your diet. Try a new hobby. Take a different route to work. Change up your social media profile. All of these simple changes can help you get out of a funk.

“The definition of insanity is doing the same thing over and over again, but expecting different results.”

—Albert Einstein

3. Find positive people to be around.

When you become an adult, you take on the responsibility for your own actions and choices. This includes the food you eat, and the types of people you choose to hang out with. If you eat bad food, it’ll impact your health negatively. The same goes if you hang around negative people. They will inevitably rub off on you.

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“I think it’s important to get your surroundings as well as yourself into a positive state — meaning surround yourself with positive people, not the kind who are negative and jealous of everything you do.”

—Heidi Klum

While on a visit to my mom’s, she told me a story about one of her neighbors. She mentioned that the neighbor has been really struggling lately, and has been calling and visiting more often to talk, sometimes at really late hours. I probed further, and my Mom said that she talks about her illnesses, lack of money because she can’t work and a bad relationship she’s in. However when my mom tries to offer solutions or even talk about her own life, the neighbor would get defensive and cut her off right away. The neighbor even called her rude for it.

Although my mom feels like she’s being a shoulder to cry on, this lady is a classic case of being an emotional vampire. She prays on people who are willing to listen, to fuel her own relentless need for negativity.

There are many reasons why you should avoid negative people, but most importantly, recognize that negative thinking is a chosen mindset. If you spend your time with negative people, realize that they’ve made a conscious choice to put excuses above solutions. Remember: it’s their decision not yours. You should decide who to hang out with to become the best version of yourself.

4. Stop fighting reality.

Just because something happens that we don’t like doesn’t mean it wasn’t supposed to happen or that you can’t turn the situation into a positive one. If you put yourself into a mindset that you are exactly where you need to be. Your mindset shifts from reactive to active.

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You have to make a consciousnesses decide whether you want to spend your time reveling in the past, fussing over future problems that haven’t happened yet, or enjoy the journey that is today and now.

“Sometimes when you’ve had a long series of disappointing things happen, you can get into the very bad habit of just expecting more of what you’ve already had.”

—Joyce Meyer

No matter what you decide, the world continues to spin through space at 1,040 mph and your time on the planet continues to count down. Make good use of it.

5. Map your success.

If you’ve ever been on a trip where your GPS ran out of battery or you forgot your map altogether, you know how important navigational tools are. The same goes for goals in your own life. Without a direction in mind, you’ll end up going in circles.

One of my biggest life lessons came to realization when I was deeply unhappy. I was a world traveler. I went to all the coolest parties. I had plenty of friends. But I was the furthest thing from happy. It was hard to wake up because everyday felt the same. I was literally in my biggest funk. Reality finally hit me that I tied my happiness to a world I let others control. I lived on a whim and built my life’s foundation on everyone else’s dreams.

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It took me reaching my unhappiest to recognize I was headed in the wrong direction.

Although starting from square one (rock bottom) was one of the toughest decisions I made, it gave me the opportunity to realize that I have goals and I’m capable to reaching them, including become a writer. It’s my dream to write for LifeHack.org, and here I am!

Without a map, you are simply reacting to road signs and conditions. If my own journey taught me anything, it’s that I didn’t know what my goals and dreams were until I set a course and ended up hating where I arrived. Knowing what you don’t want is as fruitful as knowing what you want. Where are you headed next to reach your goals?

Featured photo credit: snapwiresnaps.tumblr.com via pexels.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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