How to Get Out of a Funk

Co-authored by Trudi Griffin, LPC, MS

Last Updated: September 20, 2020 References

A funk is a mood that is characterized by lack of motivation, grumpiness and general malaise. Although it's usually less serious than depression or anxiety, it can last for weeks or months, if you don't try to get rid of it. Enacting physical, mental and environmental changes may improve your outlook and get you out of a funk.

Method 1

Method 1 of 3:

Making Environmental Changes

1
Get some sun. A lack of Vitamin D may result in mild depression (a funk), which is sometimes related to the changing seasons. Fortunately, the sun's rays provide all the Vitamin D that you need.^{[1]
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- Each day, try to get out in the sun with your face and legs or arms exposed for 20 minutes. That is enough time to absorb Vitamin D without damaging your skin. Most people get this amount of exposure incidentally, for instance while walking to the mailbox or checking the mail. Be sure that you don't overdo the amount of time you spend in the sun without sunscreen.
- In wintertime especially, some people suffer from what is known as Seasonal Affective Disorder (SAD) because the short, dark days don't furnish enough Vitamin D. If you find that your funk seems to be related to the changing seasons or dark, dreary winter days, talk to your doctor about SAD and available treatment options, which might include phototherapy using a special light box that mimics the sun's rays.^{[2]
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  Mayo Clinic
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2
Take a “personal day.” Instead of using all your vacation days at work for holidays, devote a day to your favorite activities. You may be in a working rut where you have forgotten what it's like to enjoy the moment.
- Take yourself out to lunch, to the theater, or to a sporting event. If shopping energizes you, try a little retail therapy—but avoid it if you typically feel exhausted or depressed afterwards.
- Consider using your free day to start or finish a project you've been wanting to work on but haven't found time for, like gardening or renovating a room in your home.
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3
Rearrange your office or your house. A change can give you a new perspective. Don't just move the things on the top of your desk, move the desk to the other side of the room.
- Ensure that everything is clean and tidy. Simplifying and cleaning your surroundings can reduce anxiety and help you focus on the task at hand, instead of being distracted by the clutter around you. The process of cleaning itself can also be therapeutic, giving you time to focus all your effort toward one attainable goal.^{[3]
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- Consider going through your dresser and closet and getting rid of clothing that you don't wear. Sometimes getting rid of all the things we have in excess of what we need can be liberating, and if you donate it you will feel good about helping someone else.
4
Stop using Facebook while you are in a funk. Make Internet surfing and TV watching off limits after work for one week. Replace that time with hobbies and social activities.
- A 2013 study found that people who use Facebook are less satisfied by life. Watching other people's successes can make you feel inadequate. Similarly, spending too much time watching television or movies zaps your creativity, allows your body to sit sedentary for far too long, and leads to feelings of boredom and a lack of cognitive exercise. Take a break from reality shows, glamorous movies and social media so that you can get more satisfaction out of life.^{[4]
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5
Get out of town. Although you shouldn't run away from your problems, a temporary change of scenery can do you good. Buy a plane ticket or plan a roadtrip that is two or more days long.^{[5]
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- Think about the kind of environment you spend all your days in, and pick somewhere to visit that is very different from your normal scene. This will help change the sensory cues that are input into your brain every day, shaking things up and helping release creativity and imagination.^{[6]
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- What type of environments make you feel most alive and energized? Do you crave the bustle of the big city, or the quiet of the woods? Do you like the shushing of the ocean waves or the wind on a mountain top? Think of where you feel most free and fulfilled, and plan to go there, even if you can only spend a day.

Method 2

Method 2 of 3:

Making Physical Changes

1
Exercise for at least one hour each day. If you already exercise, change the time you exercise or the type of exercise you do. A fitness class, like boot camp, can renew your motivation and boost your metabolism.
- Exercise has been shown to increase energy and reduce anxiety, and can also provide catharsis for anger or sadness (not to mention improving the quality of your sleep and helping your body to fight off illness).^{[7]
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  Mayo Clinic
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- Consider a group exercise class if you've never tried one before. Many people find that being a part of a group helps increase motivation to show up and do your best. Alternately, consider weight lifting or boxing as a way to relieve anxiety by literally that energy out on exercising.
2
Leave the car at home. Replace driving with walking whenever possible. Each time you exercise, you can release more endorphins that will make you feel happier.
- Scientists think nature can help you solve problems and improve your mood. Walking in a wooded area or on a trail may do more to get you out of a funk than walking in a city.^{[8]
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3
Stop drinking or using drugs. Alcohol is a depressant and will leave you feeling sad or unmotivated in its wake, and many drugs have the same effect. Try going dry for a few weeks to see if this is the root of the funk.
- If you need help or tips to stop drinking, this wikiHow article may be helpful. Similarly, if you need help with a drug addiction, this wikiHow article may be for you. If you do suspect you have a problem with drug or alcohol addiction, see your doctor right away. She will be able to help you safely quit.
4
Get up earlier. Change your schedule so that you work out in the morning or go for a walk before work.
- Too much sleep can backfire by causing you to be more fatigued than you were before. Most adults need about 7–9 hours of sleep per night.^{[9]
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  Research source} The right amount of sleep should leave you feeling rested when you wake, not groggy or desperate for more.
- Use the extra time wisely to do things that get you out of your rut—not to watch TV or spend time on Facebook.
5
Treat yourself to a haircut, a manicure, a massage, or a spa day. Better yet, plan a day when you can do this with a good friend.
- Taking care of yourself and nurturing your body can help to alleviate feelings of stress. Deep tissue massages are especially good for this purpose, but anything that makes you feel good about yourself will help.
- If you can't afford to see a professional for a treatment, take a hot bath with epsom salts and a few drops of your favorite essential oil like lavender or orange oil for aromatherapy. The salts sooth sore muscles and help ease tension out of your body.
6
Eat healthfully for a few weeks. Fast food and junk food can affect your health and your mood over time. Make half of each meal with fruits and vegetables, and then fill in the rest with whole grains and lean proteins.
- Several studies have found that junk food affects a child's concentration, mood and performance in school. The same is likely true for adults, who can suffer from a funk at work or in general because of high calorie foods with low nutritional content.^{[10]
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- Try nuts, berries, broccoli, pumpkin seeds, sage, oily fish like salmon, and whole grains to boost your brainpower, or consider taking an Omega 3 supplement.^{[11]
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Method 3

Method 3 of 3:

Making Emotional Changes

1
Set goals. People often experience a funk after they have met a goal and suddenly find themselves without any specific purpose to motivate them. Set a short-term goal and long-term goal, complete with rewards if you meet your goals.^{[12]
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- Consider telling a friend about your goal so that she can serve as an accountability partner and help motivate you to achieve the goal. If you set a goal to run a 5K in two months and you tell your friend, she can ask about your progress in training and then ask how the race went. But if you tell no one, you'll find it harder to get out and train to meet your goal.
2
Survey your relationships. If you find yourself surrounded by negative or cynical people, you can lose your motivation and lust for life because of their influence. Limit time with these people or ask them to be more positive for mutual benefit.
- Facebook and other social media are major sources of this type of input. Never before in history have we had so many social relationships that we utilize on a daily basis, even though the relationships are more often than not shallow acquaintances we don't actually know. If you find that your Facebook or Twitter feed is full of people who complain, criticize, or post depressing news routinely, hide or unfriend them. This type of consist negative input will not help you get out of your funk.
3
Call up an old friend. Renew your connections with the people who are most important to you, especially those who bring out the best in you.
- Reconnecting with people who have meant a lot to you throughout your life can help remind you of where you have been as an individual, how you have changed, and where you are going in life.
- Think about the friend who is guaranteed to make you laugh and feel alive and energized, and call up that person and ask to meet for dinner and dancing. Dress up, have fun, and let yourself really let loose.