Getting Out of a Funk

By Bruce Shawkey

In my book, "The Sweet Life on $15K a Year," I addressed the question of how to get out of the occasional funk. Everyone experiences periods of low energy and motivation, commonly referred to as being "in a funk." These funks can be caused by a variety of factors, such as stress, boredom, lack of physical activity, or even the weather. The good news is that there are several effective strategies to help you break free from this slump and regain your zest for life. Living the sweet life does not guarantee the occasional downturns. I listed several strategies. But I posed the question to ChatGPT, and it came up with several more strategies, which I have now combined with my own. 

1. Acknowledge Your Feelings

The first step in overcoming a funk is to acknowledge your feelings. Understand that it's normal to feel down sometimes and that these feelings are temporary. Avoid being too hard on yourself; instead, practice self-compassion. Recognizing that you're in a funk is the first move towards addressing it.

2. Change Your Environment

A change of scenery can work wonders for your mood. If you’ve been cooped up inside, try spending some time outdoors. Nature has a calming effect and can help lift your spirits. Even small changes, like rearranging your furniture or decluttering your space, can make a big difference in how you feel.

This dovetails nicely with my own strategy of taking a road trip -- an overnight or a couple of nights. A good meal out, a good night's sleep in a comfy bed, no distractions on the phone or social media can be just the ticket to rejuvenating body and soul.

3. Get Moving

Physical activity is one of the most effective ways to combat a funk. Exercise releases endorphins, which are natural mood lifters. You don’t have to engage in intense workouts; even a brisk walk or 10 minutes on a stationary bike can boost your energy levels and improve your mood.

4. Connect with Others

Isolation can deepen a funk, so make an effort to connect with friends, family, or colleagues. Social interaction can provide support, laughter, and a different perspective on your situation. Even a quick chat or a virtual coffee date can make you feel more connected and less alone.

5. Set Small, Achievable Goals

When you're feeling low, tackling big tasks can seem overwhelming. Instead, set small, manageable goals that you can achieve. Completing these tasks, no matter how minor, can give you a sense of accomplishment and momentum to keep going. It could be as simple as making your bed, going for a short walk, or cooking a healthy meal.

6. Engage in Activities You Enjoy

Doing something you love can help lift your spirits. Whether it’s reading, painting, gardening, or playing a musical instrument, engaging in enjoyable activities can distract you from negative thoughts and bring joy back into your life. Try to make time for these activities regularly.

7. Practice Meditation

This dovetails nicely with my technique of a daily practice of taking a cup of coffee, finding a quiet place and reflecting on all the things I am grateful for. You don't have to go crazy with such things as meditation, deep breathing, or progressive muscle relaxation. ,Just take a few moments -- 15 minutes is enough -- to focus on the present moment and let go of worries about the past or future.

8. Reflect on Your Accomplishments

Take some time to reflect on your achievements and the things you’re grateful for. Keeping a journal where you jot down positive experiences, successes, and things you're thankful for can help shift your focus from negative thoughts to positive ones. This practice can improve your overall outlook and boost your mood.

9. Limit Negative Influences

Identify and limit exposure to things that contribute to your funk. This might include negative news, toxic social media, or stressful situations. Instead, seek out positive and uplifting content, surround yourself with supportive people, and create a positive environment.

10. Seek Professional Help if Needed

If your funk persists and begins to interfere significantly with your daily life, it might be helpful to seek professional help. Therapists and counselors can provide support, guidance, and strategies tailored to your specific situation. There’s no shame in asking for help when you need it.

Conclusion

Getting out of a funk requires a combination of self-awareness, proactive steps, and sometimes a bit of help from others. By incorporating these strategies into your daily routine, you can gradually lift yourself out of the slump and regain your energy and motivation. Remember, it’s okay to take small steps. Each step forward is progress.

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