Advertising
Advertising

Published on November 4, 2020

How to Help Yourself When You’re in a Mental Funk

How to Help Yourself When You’re in a Mental Funk

At various times of my life, I have found myself in a state of just feeling out-of-sorts. I am not depressed, but I have these feelings that are associated with listlessness, lack of purpose, and lack of motivation. I feel flat, empty, disconnected. When I am in this state, I feel unpleasant and I feel the need to help myself.

I usually feel like this when I have worked hard on a project and it has come to an end. I am exhausted and emotionally drained, and I am at a point where I don’t know what to do next.

COVID-19 has also created a lot of situations for me where I have had to work really hard not to stay in a mental funk longer than I should. With so much disruption and uncertainty in our lives today, we need to be extra vigilant so we don’t want to fall into the trap of continuously living our lives in a state of a mental funk.

What Is Mental Funk?

The first step to getting yourself out of a state of mental funk is to understand what a mental funk is all about. If you don’t know what you are dealing with, how would you know how to work your way out of the problem?

There are many definitions given for a mental funk. However, the definition given by the Urban Dictionary for Mental Funk resonates with me:[1]

“Temporary sadness. Feeling sad and down and not knowing why. No motivation to do anything and always tired. Almost like you’re missing something but not know what it is. Like a small phase of depression that only lasts a couple of days or weeks.”

There is science behind mental funk. In fact, there is a science behind our moods and feelings. They don’t just come out of nowhere. If you are in a mental funk, you are not going crazy—there is a chemical explanation behind why you are feeling the way you do.

Advertising

When you understand the science behind your moods, you are more informed about how you can snap out of your mental funk a lot quicker.

The Chemistry Behind Our Moods

Different chemicals affect our moods. Sydney Sprouse explains how we can harness these chemicals where we are in more control of our feelings rather than our feelings controlling us:[2]

“Hormones and neurotransmitters (those important chemical messengers) work in the limbic system and throughout the body. They generate the emotions you experience throughout the day. These compounds work in tandem with the events in your life to trigger your many types of mood.”

1. Serotonin

Serotonin is a hormone and neurotransmitter that helps us feel relaxed, balanced, and contributes to our well-being or state of calm. When your serotonin is out of whack, it feels like everything is out of whack in your life.

When your body is low in Serotonin, you are more susceptible to feeling sadness, lethargy, and sleepiness. When there is plenty of serotonin in your body you are more content, alert, and energized.

When you are feeling listless, low in energy, or emotional, you need to give your Serotonin levels a boost. One of the best ways to this is by journaling. This simple act of reflecting on your past achievements or thinking about positive memories produces Serotonin.

The secret ingredient for journaling to work, however, is that you have to commit to it regularly or else, your mental funk will keep appearing and will hang around for a lot longer.

Advertising

2. Dopamine—The Feeling of Pleasure

Dopamine is a neurotransmitter that is released when we feel pleasure. It is a chemical that makes us feel like it is our birthday every day, and it is very important in helping us regulate our emotional responses.

If you have been in meetings all day or had a long day at work, you will feel drained and tired. The more we feel like this, the more “blah” we feel about life and our mood becomes “blah” as well. This is a sign that our Dopamine levels are low and we need to give it a boost.

This chemical is essential as it is the chemical that gives us a feeling of hope. It will help us fight our bad moods as long as there is plenty of Dopamine around.

To boost your Dopamine levels, you have to create pleasure for your mind and body. There are many ways to do this. You can pamper yourself, plan a holiday, create a bucket list, catch up with old friends, or reconnect with friends you haven’t seen in a while.

The key thing to do to boost your Dopamine levels is to take action. If you are not taking action and trying new things, this very important chemical will not be able to help you fight off your bad moods!

3. Oxytocin—The Feeling of Love

Oxytocin creates feelings of love and trust. That’s where the name “love hormone” comes from. The presence of this hormone in your blood helps you form emotional attachments to loved ones—friends, family, even pets.”

—Sydney Sprouse

Advertising

Oxytocin is the love hormone that makes us feel love and connection. Oxytocin is crucial to understanding our moods as our mind and body work together to find connection with others.

If you are feeling disconnected and alone, then your level of Oxytocin is low and you need to give it a boost. The best way to do this is to call in your support network. Do you have a friend who is a great listener or a person or relative who makes you laugh? These are the people who will help you boost your Oxytocin levels to an all-time high.

4. Endorphins—The Feeling of Excitement

Endorphins are a significant chemical that helps us to manage our levels of anxiety, stress, and physical pain. Endorphins are pumped through our bodies when we are active. This is the reason why going for a run or a workout makes us feel euphoric or as if we are on a high.

The best way to give your Endorphins a boost is to get active and go exercise. Do any activity where you can get your blood and endorphins pumping!

Beware of Cortisol: The Stress Hormone

To understand how Cortisol affects our moods, we need to understand stress. Not all stress is bad for us—in fact, good stress (Eustress) keeps you alert, goal-orientated, and focused. However, the problem is that we can let bad stress (distress) take over our lives. This is when Cortisol kicks in and has a huge influence on our moods and how we feel.

The triggers for bad stress can vary from personal tragedy, bad relationships, job loss, etc. With the increase of the stress in our lives, the feelings of uneasiness, tension, and anxiety accompany a rise in cortisol levels.

There are ways to manage the cortisol levels, but exercise and connection with others are by far the most effective. These activities can combat the anxiety and fatigue caused by distress and help you to move forward.

Advertising

There are a few more chemicals and hormones that can influence your mood swings, but I have selected the key chemicals that have the most significant impact on how you feel daily However, if you do want to get out of your Mental Funk quickly, here are 3 actions that you can do that will sort out your Mental Funk instantaneously!

  1. MeditationMeditation creates the space for you to give your thoughts some peace and quiet
  2. Laughter – Laughter brings you joy and creates a positive mindset. The more you laugh, the happier you feel about life. Set yourself a challenge to smile and laugh at least 10 times a day! If you do this, your mental funk will disappear completely.
  3. Get 8 hours of sleep every night – Your body and mind need rest and to replenish. The best way to do that is by regularly getting a good night’s sleep.

Final Thoughts

We can’t prevent our feelings of malaise (Mental Funk) from happening, but we can tap into our power of choice and take action to move our feelings and thoughts into a more positive and optimistic mindset.

The more we know about what causes our mental funk, the easier it is for us to choose to do something about it!

“You are not the victim of the world, but rather the master of your own destiny. It is your choices and decisions that determine your destiny.” —Roy T Bennett

More Tips on Mental Wellness

Featured photo credit: Anthony Tran via unsplash.com

Reference

[1] Urban Dictionary: to be in a funk
[2] Ask the Scientists: Master Your Mood: The Science Behind the Types of Mood

More by this author

Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

7 Things To Remember When You Feel Broken Inside How to Stop Self-Sabotaging and Be Positive Again How to Persevere (And Get Ahead!) When the Going Gets Tough 8 Powerful Mood Boosters to Lift Your Mood And Energy success and failure quotes 30 Powerful Success and Failure Quotes That Will Lead You to Success

Trending in Mental Strength

1 12 Benefits of Meditation That Improve Your Body And Mind 2 How to Learn Patience to Get Your Thoughts and Feelings Under Control 3 4 Signs of Emotional Exhaustion (And How to Get Over It) 4 5 Ways to Help Yourself Advance Your Mental Strength 5 Life Is Pain: Why a Life Without Pain Guarantees True Suffering

Read Next

Advertising
Advertising
Advertising

Last Updated on November 27, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

Advertising

Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

Advertising

Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

Advertising

This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

Advertising

4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

More on Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

Read Next