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Last Updated on June 11, 2020

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.

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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.

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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]

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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.

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

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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