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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

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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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