How to Get out of a Funk

Having a hard time getting motivated? Do you feel like you just don’t want to do anything? Everyone goes through those moments from time to time. However, you can jumpstart your enthusiasm with some simple tricks. Check out this guide to learn how to get out of a funk.

Tackle One Tiny Project

Motivation has a snowball effect. A small accomplishment encourages you to tackle another task. That triggers another round of motivation for an even bigger task. We don’t want to focus too much on that though – just start with something small. You could hang the coats piled on your couch. You could clean off your bathroom counters. You could mount that picture you’ve had in your car for weeks. Pick something you know you can achieve no matter how ‘funky’ you feel.

Set a Small Goal for Yourself

This is another way to set your motivation in motion. Set a small goal that you can achieve. It doesn’t have to be extravagant. “Tomorrow, I’m going to wake up at 7:00 AM.” If you’ve been rolling out of bed at 9:00 AM, that goal will be a big accomplishment. You can then set another goal for yourself, like getting to work on time or choosing a healthy option for lunch. With each new goal, you will be one step closer to feeling like yourself again.

Lean on Your Support System

Being in a funk may cause you to go into social isolation. The longer you’re in there, the worse the funk is going to get. Reach out to someone you trust. You don’t have to share everything. Just let them know you’re feeling unmotivated and out of sorts. They may not be able to fix the funk, but their support will provide positive reinforcement. You don’t always need solutions. Sometimes you just need to know someone cares.

Note that your therapist is also a key component of your support system. Talk to your therapist about how you’re feeling, even if you’re not sure how to put it into words. Your therapist will help you find the source of the funk and, more importantly, how to get out of it. All the advice will be personalized for your needs.

Watch or Read Something That Makes You Emotional

Emotions are powerful – the good ones and the bad ones. Watch a movie you know is going to make you cry. Read a book that you can’t put down. Binge watch a show that makes you feel empowered. Try to entertain yourself in a way that will stir up those emotions. You can use them as fuel to get out of the funk.

Remember, This Will Pass

Funks don’t last forever. Even if you’re in a funk for weeks or months, eventually you will get back into your routines. You may not have that “aha” moment that snaps you out of your funk. Instead, you may make gradual adjustments that add up over time. Work with your therapist to get through the hurdle, and rest assured that it will get better.

If you would like to get matched with a therapist near you, contact Urban Balance at (888) 726-7170.


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