Advertising
Advertising

Last Updated on June 11, 2019

How to Get out of a Funk and Take Control of Life

How to Get out of a Funk and Take Control of Life

Part of the human condition seems to require us to get in a funk from time to time. We find ourselves in a state of uncertainty, confusion, overwhelm, apathy… whatever the flavor your funk personally takes, it isn’t pleasant.

These periods can last for days, weeks, months, and even years. They come unannounced. Sometimes we can rationalize our misaligned mood with external events, other times we can’t make sense of it. It simply is.

Whilst this guide isn’t promising a quick-fix solution to a state like this, it does aim to provide you with a beacon of hope: some tools and strategies you can implement starting today, that can support you and ultimately help you to get out of a funk and take control of life again.

Let’s take a look at how to get out of a funk and take control of life:

1. Acknowledge It

Before even attempting to dive in with any of these suggestions, it’s well worth taking the time to acknowledge the funk you’re in. This step alone will help create distance, as you give the funk some airtime and remember that it does not define you. It’s just a passing state.

Give yourself the space to feel into it. You might give it through words, music or art. You might play a song that captures your mood. Whatever you do, acknowledge that this is a temporary state of being, it too shall pass, and you are certainly not alone in this experience.

Advertising

2. Define the Problem

In some cases, the actual problem or reason for our funk is clear: we’ve split up from our partner, lost our job, been let down in some way. In other cases, there doesn’t appear to be a real reason for our malaise. On paper, everything is just fine… isn’t it?

It’s well worth questioning how ‘fine’ things really are, and remembering that just because you haven’t lost a limb, doesn’t mean you have to accept your circumstances with a cheery smile. Everyone’s experience is relative to them, and no one needs to justify the funk they’re in.

Instead, you can use what feels like a negative experience as a signal pointing you to something that fundamentally needs your attention. Maybe your job seems fine on paper, but those snarky comments from a co-worker are taking their toll on you. Maybe the lack of appreciation your family is showing you has gone on for too long now.

Spend some quiet time reflecting on the possible problems causing your funk, and make sure to write them down or record your thoughts in some way. This will make them easier to grapple with, and ultimately take you one step further towards making a change that could turn your whole situation around.

3. Meditate

As much as the internet may try to tell you ‘meditation is for everyone’, I personally won’t claim that to be the case. However, I do think it’s worth trying – at least once.

It also might seem like the last thing you want to do when you’re in a funk: it might feel far easier to numb out and binge watch your favourite TV series.

Advertising

The reason meditation is so effective for getting through these times is to remind ourselves of one thing:

We are not our thoughts.

If it’s our thoughts that are causing our funk, then knowing this to be true can be a huge relief.

Rather than setting the bar too high, I encourage you to set a timer for just five minutes. Sit in a comfortable position, with your spine relatively aligned and your shoulders relaxed. Close your eyes if that’s comfortable for you. Begin to connect with your breath: possibly noting silently to yourself ‘in’ on the inhale, and ‘out’ on the exhale. When your mind wanders, as it will, do your best not to berate yourself for it and bring your attention gently back to your breath.

Even though you might not come out of your reverie feeling problem-free, it is a practice which, over time, can help deal with any storm in the sea of the mind.

4. Move Your Body

Whilst the root of our issues may be in our mind, it’s worth not forgetting the body. Endorphins are produced through exercise, and help us cope with stress and even relieve pain.[1]

Advertising

Going for a run is a way that some people get out of funks, but if running isn’t for you, brisk walking or other physical disciplines can all help your body to create those happy hormones.

If you think you’re too busy for exercises, here’re 5 Ways to Find Time for Exercise.

5. Connect with a Loved One

It can be tempting to isolate yourself when under the influence of a funk, but this is the last thing we need.

In connecting with others, we get to share the burden we’re struggling under. Having another person simply to listen, or distract us from any external problems, can be enough to bring us out of a funk.

When you notice you’re in a bad mood, think of someone who makes you laugh or simply feel safe. Whatever you do, try not to isolate yourself at this time.

6. Write a Gratitude List

At first, you may struggle to think of something to be grateful for, and your mood may even take an initial nose dive at the first attempt of this task. However, this is the exact inner environment that the gratitude list thrives on, if you give it a chance.

Advertising

It’s an exercise that encourages you to seek out the parts of your life that don’t suck. At first, it might be as mundane as ‘a working washing machine’ or ‘the sound of rain.’ Like with all of these practices, the more we return to them, the stronger the effect in the long run.

A regular gratitude practice, for example at the beginning or end of each day, can actually train the mind to spot more instances of positive aspects in our lives. Not only can this be a great pick-me-up if we’re in the depths of a funk, but it can also help combat future slumps we may have found ourselves in otherwise.

If you need some inspirations for your gratitude list, here’re 60 Things To Be Thankful For In Life.

Final Thoughts

Sometimes it feels like time is zooming by, leaving us behind. But you’re capable of getting out of a funk.

By acknowledging your emotions and problems, and actively taking actions to change up your thoughts, you will take control of your life again.

More About Motivation

Featured photo credit: Luis Flores via unsplash.com

Reference

More by this author

Cat Neligan

Host of the Creative Introvert Podcast, helping introverts everywhere live a life they love on their terms

How to Succeed in Life on Your Own Terms: 7 Essential Steps How to Get out of a Funk and Take Control of Life How to Be More Creative and Come up with Incredible Ideas

Trending in Health

1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

Advertising

This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

Advertising

How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

Advertising

Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

Advertising

5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

More to Help You Feel Relaxed

Featured photo credit: Radu Florin via unsplash.com

Read Next