Everybody has those days: When you just feel downright blah and can’t figure out how to snap out of it. You’re not depressed or dealing with any other specific mental health concern; you’re just in an absolute funk. If anyone needs you, they can find you lying around and sulking for the foreseeable future.
Sometimes, if you really sit and reflect, you can pinpoint the culprits contributing to your down-in-the-dumps mood. Burnout, feeling stuck in a dead-end job, relationship woes, being far from loved ones, and carrying a crushing weight of responsibilities on your shoulders are all biggies, says clinical psychologist Marilisa Morea, PsyD, owner and director of Monarch Therapy and Wellness Center in Thornhill, Ontario. Other times, it may seem like you’ve got no reason to feel like garbage—yet, you just do.
This emotional state is a very normal reaction to the human experience, says therapist Siobhan D. Flowers, PhD, LPC-S, an adjunct professor at New York University. “A funk can be difficult to snap out of because it's something that usually feels uncomfortable for most people, so they would rather just avoid or distract themselves from the feeling altogether, which actually prolongs getting out of it.”
So, what can you do to take back control and shoo away those rain clouds above your head? Dr. Flowers suggests first taking a cue from nature and reminding yourself that this, too, shall pass. “We have different seasons for a reason—nothing blooms year round, and that includes ourselves. This can serve as a simple reminder to yourself that your season of being in a funk is temporary and will change to something more favorable in due time.”
Then, try one of these creative suggestions from experts and real people who found ways to pull themselves out of a funk.
1. Start by taking care of just your basic needs.
“Check in on the basics first when you are feeling low or meh. A few things to ask yourself: Have you been getting enough sleep? Are you paying attention to your feelings? Are you nourishing yourself with healthy, energizing foods and are you moving your body? If we haven't been paying attention to our physical and mental health, we can start to feel the funk.” —Babita Spinelli, LP, licensed psychotherapist and psychoanalyst
2. Do literally anything else.
“My natural tendency when I’m down is to go inward or to impulsively do feel-good things, like eat, drink, or shop. What I do now is embrace the suck of whatever the situation may be and force myself to pause. Then I just make a change. I might go for a walk or a run, or take an unscheduled break and meet up with a friend for something fun and creative. Or I’ll listen to a short mediation through the Peloton app or do a short ride. If I am at the coworking space, I’ll chat with someone. It’s all about a change of pace or a change of scenery. Even better if sunlight is an option. ” —Ruth F., 57
3. Just move.
“Movement for me encourages aligning my mind and body in the present moment. I’ve practiced (and ignored) this for so many years and the majority of the time, when I’m feeling stuck, frustrated, tired, or ‘meh’ and I move (especially outdoors) I feel more in tune with myself, light but more grounded, less reactive, and a sense of connection overall.” —July Z., 43
4. Reflect on the good.
“I keep a gratitude journal at work that I write in occasionally. When I’m not feeling great, I write down three things I’m grateful for and it really does help to perk me up and put me in a more positive headspace.” —Jillian G., 34
5. Have an anti-funk playlist.
“I have a couple of playlists of songs that put me in a good mood, so when I’m feeling down, I play one of those. The first is more pump-up fancy (think: Bastille, Katy Perry), and the second is more like ‘I wanna rock like a baby and belt out the songs’ (think: Hozier, Vance Joy).” —Julie M., 33
6. Go on a solo coffee date.
“My college friends and I always said that going out for a cup of coffee was about the experience, not so much the coffee. That still rings true for me today. I often grab a coffee after I drop my son at school, before I begin the work day, or if we're home I go out to grab a cup before sitting back down to focus. I also used to do this midday if I needed a break before coming back to my desk. It gets me up and out, and it's a little ‘me’ time—something I’m doing just for myself—amidst the chaos of my day that's often focused around everyone else. I find it as an opportunity to take a break and then get back to work, or take a break and reflect on whatever I might be dealing with that day." —Kerry H., 32
7. Shift your focus to others.
“I recommend not making your funk about you. This can be done by shifting your focus outward towards volunteering, donating something to those in need, or otherwise reflecting on how you can feel a feeling—without being the feeling. Taking an active approach to 'externalize' your feelings (without avoiding them) makes it much less likely that you will remain in the downward momentum of a funk for very long.” —Dr. Flowers
8. Head straight to the massage table. Do not pass go.
“When I’m feeling blah, I take myself for a massage at a no-frills location. I think it’s $50 for an hour massage that literally melts my stress away (for one hour at least).” —Zoe B., 33
9. Host a low-effort gathering.
“Inviting friends over for something fun and different always helps shake me out of a funk. That might mean having people over for lunch and getting out the dishes and glassware I never use, throwing a dessert-only party, or hosting a pizza night where each person or couple brings their favorite pizza and everyone gets to take home a takeout container with leftovers. I like finding ways to have low-effort get-togethers when everyone just needs to get out!” —Jayne N., 65
10. Reorganize or redecorate.
“Sometimes you just need to mix things up. Give your space a new paint job, declutter, organize, and put out things that offer calm and inspiration. Put away or get rid of things that keep you stuck in the past or are taking up unnecessary space. Releasing old things that might be holding you back lets you allow for new and more positive things to enter your space.” —Dr. Morea
11. Cry it out.
“I listened to a podcast a few months ago about how important it is to allow yourself to feel your feelingsq, and I’ve had a few emotionally charged moments recently. I decided during the last few to just let myself feel the thing all the way through to crying, or whatever physical thing I needed. Usually it’s high-energy cardio or other physical exertion, but the last time I just opened up to feeling the sadness and the tears came. I always feel better after crying and allowing myself to fully process an emotion.” —Lauren A., 36
12. Get outside, preferably near a body of water.
“Being outdoors and breathing fresh air increases serotonin and can help get us out of a funk. It also provides perspective that there is something bigger and more powerful. Being in nature also has a calming effect on the mind and body. Walking on the beach, swimming in a body of water, or even just watching the waves is also very therapeutic and can shift our mood. I love to take long walks by the ocean while listening to my favorite songs if I find myself in a bit of a funk.” —Spinelli
13. Sauna, hydrate, repeat.
"Often when I'm stressed or feeling overwhelmed I'll spend the Sunday at my favorite day spa where I'll start off with the lower temperature saunas and work my way up—doing intervals of 10 to 15 minutes in the sauna and then 30 minutes of relaxing, reading a book, and hydrating. I'll cycle through five to six times throughout the day. The combination of sweating and relaxing makes me just feel so good and refreshed. Also, I always sleep like a baby that night.” —Elie O., 33
14. Do a tech detox.
“For me to truly take a break, I have to turn everything off. As a small business owner I’m literally always on, and it can be draining to maintain. If I’m relaxing after dinner and watching a movie, I’m checking my emails (I’m sure others are guilty of this). So whenever I feel stressed or anxious, I intentionally block time off in my calendar and my mind as a time to be offline. I basically will just use my phone for the alarm and then try to leave it in another room for the day or the weekend. If I can’t do a full day, I’ll do a morning or evening, and it gives me the opportunity that I need to reset. It always feels so great and makes me want to trade it all in for a beeper or snail mail.” —Meagan C., 33
15. Try something that scares you a little.
"Doing something wildly out of my comfort zone always helps me snap out of a funk. Some past examples include: taking a pilates reformer class that almost broke me, painting a piece of furniture with zero DIY experience, booking a solo trip (and going zip-lining through the jungle on said trip). Whatever it is, even if I end up hating it or being bad at it, I still get a sense of satisfaction out of trying something that I normally would shy away from. It's a great way to remind yourself that you can do hard things." —Casey G., 35
Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
