We’ve all been there at one time or another, we just feel kind of stuck. Things that generally bring us joy suddenly have us thinking negatively or we’re completely disinterested in them. You know you’re in a funk, but you don’t know how to get out!
When you’re in a funk, it’s so easy to get off course in your day. Honestly, there are literally times when takes nothing more than getting out of bed.
I know I’ve had those days where I stay up way too late the night before and hit the snooze button one too many times. Then I go to make the coffee, but in my stupor forget to turn it on. Because I woke up late I am running behind on everything and my decision-making is less than stellar.
If I allow my day to continue like this, it usually only goes from bad to worse. Everything just feels off. Sometimes it’s for no particular reason and other times it’s brought on from important things not working out as I had hoped.
Regardless of the reason, I’ve learned that these are the days I need to stop and refocus. I know I cannot make the best choices if I don’t stop and slow down.
Steps to Get Out of a Funk
Life is always going to throw curveballs, the key is how we deal with them. It starts with being intentional about focusing on what matters most and letting go of what steals peace and joy. You see if we don’t focus on the right things, the things that truly matter, soon the tyranny of urgent interferes and we find ourselves trying to get out of a funk.
But when we keep our mood positive it makes a huge difference in everything we do, whether it’s spending choices, time management, or simplifying our life. So if you find yourself struggling here are 12 simple ways to stop, refocus so that you can bring more positivity to your day and get out of that funk.
1. Exercise To Get Out of a Funk
It may seem simplistic, but the positive effects of exercise are virtually unlimited. Exercise has the ability to improve both your physical and your mental well-being. When you exercise endorphins are released which reduces stress and gives an instant lift to your spirits.
You don’t have to do a full work out here, even a walk around your neighborhood will do wonders to help you get out of a funk. It will turn your mood around and give you a more positive mindset!
The key is to get your heart pumping. Go for a fast-paced walk or jog around the block. Stand in place and do as many jumping jacks as you can. Get your heart pumping and your blood flowing and soon you will feel awesome and have a whole new outlook on your day.
2. Eat a Healthy Meal
2. Eat a Healthy MealMuch like exercise, the food we eat affects not just our physical well-being, but also our emotional state. What we eat has a tremendous impact on our mood. An unhealthy diet high in sugar and fat may be linked to poor mental health.
According to an article in Everyday Health, long-term exposure to an unhealthy diet is a risk factor for depression. An unhealthy diet, according to the study, is one high in sugars and processed foods. If you are feeling down, overwhelmed, and stressed, it very well may be your diet.
Eating a healthy diet high in fruits and vegetables will help counter the effects, bring some positivity to your day, and help you get out of a funk.
3. Get Outside
Getting outside and enjoying some fresh air is another great way to quickly boost your mood so you can get out of a funk and gain a more positive outlook.
Pour yourself a cup of tea and go sit on your back patio and enjoy the fresh air. Take your lunch and eat at the local park. By getting outdoors you will very quickly begin to feel relaxed and the stress lifting.
4. Do a Brain Dump
Our brains have a limited capacity, there is only so much information that we can store in our mind. The more information we try to keep in our heads, and the more decisions we make throughout the day, the more fatigued we become.
Take some time to write EVERYTHING down as it comes into your brain. When you do, you free your mind to focus on the specific tasks that are important and truly matter to you.
Now look at that paper and prioritize the tasks in order of importance. Choose one or two of the most important tasks and focus solely on that task.
Once you know that those most important tasks and being taken care of you will eliminate the stress of carrying those to-dos in your mind. You will soon feel yourselves pulling out of that funk because you’re accomplishing what is most important!
5. Get Out of a Funk By Making a Plan
Now that you have brain dumped everything going on in your mind and set out your priorities make a plan. So much stress is created in our lives because of uncertainty.
Eliminate that uncertainty by setting out a simple plan based on your priorities. Pull out your planner and schedule exactly what tasks you will work on and when you will work on them.
Knowing the next step you’re going to take can do volumes to decrease your stress level and instantly lift your mood.
6. Play Music You Love
6. Play Music You Love“Music hath charms to soothe the savage breast,” wrote William Congreve
In a recent study published in The Journal of Positive Psychology, music was successfully used to improve moods and boost the overall happiness of study participants in just two weeks.
From my own personal experience, one of my favorite ways to lift my mood is to play some upbeat music and turn up the volume. Music has a unique ability to turn our day around and help us get out of a funk.
If you don’t believe me, think back to your senior year in high school and remember your favorite artists. Now create a Spotify or Apple Music playlist with all those favorite songs. Turn up the column and feel your mood lift!
7. Laughing Will Get You Out of a Funk Every Time!
A good laugh has great short-term effects. When you start to laugh, it doesn’t just lighten your load mentally, it actually induces physical changes in your body.
According to a study at the Mayo Clinic, laughter can:
-
- Stimulate many organs.
- Activate and relieve your stress response.
- Soothe tension Improve your immune system.
- Relieve Pain
- Increase personal satisfaction
- Make it easier to cope with difficult situations
- Help you connect with other people
- Improve your mood.
- Increase your immunity
Stop what you’re doing and bring some laughter into your day. Look up some funny videos, recall an incident that made you crack up, or call a friend you can always count on for a good laugh.
Do something to bring some laughter to your day and you are sure to get out of a funk and lighten your mood.
8. Help Someone Else
I remember this particular television show where one of the characters was bemoaning all of her problems. The other character asked the question “why are your problems bigger than any one else’s”? The first character responded, “because they are my problems”.
I always remember this because there was so much truth in that simple line. When we focus on our problems they are huge. In fact, the more we focus on them the bigger they become and the more stress they create. Is it any wonder we can’t get out of a funk!
However, and this is important, when we take the focus off of ourselves and reach out to someone else in need, our problems suddenly become smaller.
By focusing on other people and doing something to help them, you will be left feeling much more positive about your own life. This is guaranteed to help you get out of a funk and lift your spirits.
9. Give Someone Else a Compliment
9. Give Someone Else a ComplimentMuch like helping someone else in need takes the focus off of you, the same is true when you give someone else a compliment. Instead of thinking of all that is wrong in your day, you are able to brighten someone’s day by being purposeful in paying compliments.
Complimenting to another person when you are having a hard day, has the power to transform both of your days!
10. Make a Gratitude List
Often turning our mood around is as simple as changing our focus.
Like we discussed above when we dwell on the problems we have we get stuck in a negative mood. An excellent way to change our focus from everything that is wrong is to focus on what is right!
What are the blessings in your life that you are thankful for? A simple act of writing down, or even mentally reminding yourself of all that you have to be thankful for, no matter how small, can turn your day from blah to amazing.
Your feelings follow your thoughts. When you focus on all you have to be grateful for you will feel so much better. Really, as soon as we change our focus to all that we have to be thankful for our mood begins to shift.
11. Breathe
When you find yourself feeling stressed and anxious, sometimes the simplest things can turn it around, even if only for a moment.
This is particularly true when it comes to taking a moment to just stop and breathing. Stopping to just focusing on nothing but your breathing will instantly calm your mind and relax your body.
As your mind begins to relax you are able to refocus your thoughts and get out of that funk!
12. Take a Nap or Go to Bed Early
I cannot tell how many times a simple nap or getting an extra hour of sleep has changed my entire perspective when I wake back up.
Sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. So if you are feeling stressed out and want to lift your mood, get some extra sleep with either a nap or retiring to bed an hour or so earlier.
Getting out of a funk is about taking purposeful action.
We all get in a funk every now and then. By taking a few purposeful steps as outlined above, you can change your entire perspective.
Really it comes down to taking care of yourself. Get your exercise and your sleep. Make a point to eat well, and do the things that bring you joy. By taking the time to focus on helping others and being thankful for all you have, you will be keeping your mood positive and get out of a funk before you know it. Try one of these simple steps today.
Do you have something that you do to help get out of a funk? I would love to know!
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