How to Get Out of a Funk: 12 Practical Ways I Reset My Mind and Mood
Do you ever feel like you're just stuck in a funk?
Feeling down is something most of us experience—especially during the winter months when seasonal depression, low energy, and shorter days make it harder to feel like ourselves. When I’m feeling stuck, emotionally heavy, or creatively blocked, these are the 12 practical ways I get out of a funk and support my mental health.
1. Alone time
Intentional alone time is essential for emotional well-being. Alone time isn’t isolation—it’s information. It's data. It allows space to process emotions, regulate the nervous system, and reconnect with yourself when life feels overwhelming.
2. Stop numbing
Numbing behaviors like excessive scrolling, binge-watching, or staying constantly busy can keep you stuck in a funk. Noticing when you’re avoiding your feelings is often the first step toward improving your mood and energy.
3. Start walking
Walking is one of the most effective tools for mental health and creativity. I love my walks! It helps regulate my nervous system, improve mood, reduce anxiety, and break through creative blocks. Even short walks can create noticeable emotional shifts.
4. Consume constructive media
What you consume matters. Podcasts, audiobooks, uplifting content, and educational media can positively impact your mindset and emotional health—especially when you’re feeling low or uninspired. Hit pause on your true crime podcasts for now if you're already in a season of stress or low energy.
5. Stop scrolling
We are all guilty. Excessive social media scrolling can increase stress, comparison, and mental fatigue. Taking intentional breaks from scrolling helps reduce overstimulation and information overload.
6. Romanticize little moments
Joy doesn’t need to be big or impressive. Romanticizing everyday moments—your morning coffee, a quiet walk, a favorite song—helps retrain your brain to notice beauty and pleasure, even during difficult seasons. I love to romanticize my shower by tidying up the bathroom, lighting candle and turning on a meditation.
7. Start journaling
Y'all knew this one was coming! Journaling helps release unprocessed thoughts and emotions. Writing creates clarity, emotional relief, and perspective, making it easier to move through a funk instead of staying stuck in it. I created a simple Daily Journal Guide back in 2020 when I felt like I was in a funk most days. It's super simple. The guide consists of 7 short prompts to help get my thoughts in order, prioritize tasks and notice the good in my life. Find the guide here!
8. Lean into spirituality
Spiritual practices like prayer, meditation, reflection, or gratitude can provide grounding and meaning during emotionally heavy seasons. If I'm being honest, I often procrastinate my devotionals and quiet time, but I always feel SO much better after engaging in some sort of spiritual practice.
9. Change your environment
Your surroundings directly impact your mood. Rearranging a room, spending time outside, or working in a new space can quickly shift energy and improve mental well-being. Find some childcare, grab a book and head to a coffee shop for an afternoon. Maybe even treat yourself to a dinner alone!
10. Find a hobby
Creative hobbies give your mind something life-giving to focus on--and they don't have to be lucrative. Allow yourself to play. Whether it’s crafting, riding a bike or baking...challenge yourself to find a hobby that you engage in just for the fun of it.
11. Help others
If all else fails, go serve someone else. Helping others is one of the fastest ways to gain perspective and reconnect with purpose. Acts of service—big or small—can improve mood and increase feelings of fulfillment. In this episode, I share some ways Will and I have done this over the years!
12. Keep your circle tight--not wide
It can be a hard lesson to learn, but when you're surrounded by safe, supportive people, you feel like you can't lose. Keeping a small, trusted circle helps you feel understood, grounded, and less alone during hard seasons.
Everyone experiences emotional ups and downs. Feeling stuck doesn’t mean something is wrong with you, but you do have to take initiative. You do have to move your feet and make changes. You do have take responsibility for your own mental health. These small, practical steps can help support mental health, creativity, and emotional well-being—one choice at a time!
Take it slow. Make one small change this week. Pick one of these 12 hacks and try it for one whole week. Then report back and tell me how you feel!
Listen to the full podcast episode here.
Love you all!
