Feel like you’re in a funk? Here’s what you can do to get out of it – and how you can prevent it from happening in the future

Are you feeling worn out? Struggling with lingering sadness, anxiety or feelings of indifference? If so, you might be stuck in a funk.

There are many reasons you might find yourself in a funk – including returning home after a holiday, not being sure what your goals in life are and a lack of meaning and purpose driving you forward. Sometimes, there’s no clear reason why we find ourselves in a funk.

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Whatever the cause, don’t lose hope. There are many things you can do to turn the way you’re feeling around.

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1. Express yourself

As obvious as it sounds, one of the best ways to get out of a funk is exploring the reasons you’re feeling this way.

Try writing down your deepest thoughts and feelings without judgement – no matter how disjointed they are. Or, grab a paintbrush, spray paint, pencil or chalk and express your emotions through art. You might even choose to dance, letting your movements convey what you’re feeling and help you get to the root of your funk.

Whatever form of self-expression works for you, all that matters is getting your feelings out. This will help you make sense of what’s causing your funk, and may make it easier to overcome.

2. Remember the good times

When we’re in a funk, we’re often overwhelmed by feelings of sadness or indifference. It can be hard to reduce these negative emotions – especially since negative feelings serve a purpose, by helping us understand what’s going on inside.

Instead of trying to banish bad feelings, try instead to layer positive emotions on top of them. This may help balance your emotions out.

You can do this by closing your eyes and savouring a happy moment from the past when you felt alive, vibrant and fulfilled. Use every sense as you relive those joyful memories.

3. Connect with someone

Research shows the most fulfilled people don’t bury themselves in their thoughts when feeling down. Instead, they look outward – engaging with others and their surroundings.

So when you’re in a funk, try finding ways of connecting, even briefly, with the people around you. Even a simple conversation with a stranger might lift your spirits.

Or take it a step further if you can and do something kind for someone – or try volunteering. This may help break you out of your low mood by giving you a sense of fulfilment?

4. Heal in nature

Nature is shown to improve wellbeing in many ways – such as lowering blood pressure, refreshing your mind and reminding you that you’re part of something larger than yourself.

If you’ve been feeling down, try going for a walk in the park or find a quiet place to stop on a hike. Lift your head to the sky, listen for the birds singing, immerse yourself in the foliage and let the sound of water wash over you. All of these things are linked with better mental health.

Preventing a funk

Doing any of these activities even just once can make a difference to the way your feeling. The more often you do them, the better.

And once you’ve broken out of your funk, there are things you can do to avoid slipping into one in the future.

1. Build resilience

Resilience isn’t just about bouncing back. It’s more about finding the right resources to help you get out of a funk – and knowing how to use these resources effectively.

For example, if connecting with your friends helps boost your wellbeing, this would be considered one of your “resources” that can help break you out of a funk. Of course, schedules can get in the way, so you’ll need to to find a time that works best for everyone.

This is what resilience is all about. Identifying your go-to resources for preventing those low feelings can help you create a ready-made toolkit to draw from whenever you feel a funk coming on. To build your tool-kit, think about the things that made the biggest difference in pulling you out of a funk the last time.

2. Cultivate hope

Hope isn’t just wishful thinking. It’s about cultivating the will to keep moving forward and finding a way to get there. It’s a pathway to a better life, keeping us focused on growth.

But one of the challenges in building hope is the lack of a clear vision of where we want to be. To overcome this, take some time to imagine your best-case scenario – what your life would look like ten years from now if everything you’ve ever hoped for came true.

Spend 20 minutes writing it down. Don’t stop to worry about spelling or grammar (this is just for you). Repeat this exercise as often as needed to create your ideal future.

When you’re finished, write down how you can achieve what you hope for. Having a well-defined vision of your best possible self can help keep you motivated and prevent you from feeling stuck – and will also give you a reserve of hope to draw upon when facing hard times.

3. Practise self-acceptance

Most importantly, focus on practising self-acceptance. Everyone experiences rough patches, so don’t be hard on yourself for being in a funk — it’s just a temporary state.

Embrace where you are and accept yourself fully, regardless of your current situation. And remember that self-acceptance doesn’t mean resignation. It’s about acknowledging, “It’s okay to be me,” while also envisioning how you want “me” to evolve in the future. With this mindset, you can work towards becoming the person you aspire to be.

Unlike trees, which are rooted in place, we have the flexibility to grow and change. Remember this the next time you start feeling stuck.