How to Get Out of This Funk: Science-Backed Ways to Reset Your Mood

That heavy feeling where nothing feels quite right—we’ve all been there. Maybe you’re scrolling endlessly, canceling plans, or staring at the ceiling wondering why everything feels so blah.

Funks can happen to anyone, often unexpectedly, and are a natural part of emotional ups and downs.

Before you spiral into worry about what’s wrong with you, let’s play detective. Understanding your specific type of funk is the first step to breaking free from it.

What Exactly Is a Funk? (And Why It Matters)

A funk is that temporary state where life loses its color. You’re not quite depressed, but you’re definitely not yourself. Think of it as your brain’s check-engine light—annoying but usually fixable. Feeling melancholy typically fades on its own, while depression may need treatment.

Here’s what sets a funk apart from clinical depression:

• Duration: Funks typically last days to weeks, not months
• Intensity: You can still function, even if you don’t want to
• Triggers: Often linked to specific events or circumstances
• Response: Usually improves with self-care practices and time

A depressive funk may include symptoms like low energy levels, changes in appetite, and feelings of worthlessness.

It’s important to note that depression is often oversimplified as a matter of ‘chemical imbalance’, but in reality, many factors contribute to mental health.

The National Institute of Mental Health notes that while most people experience temporary low moods, clinical depression affects daily functioning for at least two weeks. Understanding this difference helps you know when to be patient with yourself versus when to reach out for professional support. Clinical depression is a mental health condition that can cause persistent sadness and loss of interest in activities.

The Funk Detective Method: Identifying Your Triggers

Different funks need different fixes. Let’s investigate yours. There are many reasons why someone might experience a funk, and identifying your unique triggers is key.

The Post-Achievement Letdown

You worked toward something big—graduation, a work project, even planning a wedding. Now it’s over and you feel… empty.

What’s happening: Your brain got used to the dopamine hits from progress. Now it’s going through withdrawal.

Quick fix: Set a small, meaningful goal within 48 hours of completing something big. It doesn’t have to be huge—just something to give your brain direction. Recall a moment when you felt truly fulfilled or alive, and use that memory as motivation for setting your new goal.

The Comparison Trap Funk

This modern funk comes from measuring your behind-the-scenes against everyone else’s highlight reel. Research from the University of Pennsylvania found that limiting social media to 10 minutes daily significantly reduced depressive symptoms within three weeks.

What’s happening: Your brain can’t distinguish between real threats and perceived ones. Both trigger stress responses that tank your mood.

Quick fix: Try a 24-hour social media detox. Notice how your mood shifts when you’re not constantly comparing.

The Routine Rut

When every day blends together, your brain gets bored—and boredom can feel a lot like depression. Neuroscience research shows that new experiences literally create new neural pathways, boosting mood and energy.

Quick fix: Change one small thing tomorrow. Take a different route to work. Try a new coffee shop. Small changes can create big shifts.

The Overwhelm Shutdown

When stress exceeds your capacity to cope, your brain hits the emergency brake. This protective mechanism can feel like a funk, but it’s actually your nervous system trying to help.

Quick fix: Pick one task that takes less than 10 minutes. Complete it. Your brain needs evidence that you can handle things, and small wins provide that proof.

Your Funk-Busting Toolkit: Evidence-Based Strategies

Now that you’ve identified your funk type, let’s talk solutions. These aren’t just feel-good tips—they’re backed by research. These evidence-based strategies have been found helpful for many people experiencing a funk. Finding joy in small accomplishments can help improve your mood.

The Body Reset Protocol

Sleep: Your Mood’s Foundation The CDC reports that poor sleep increases negative emotional responses. Sleep is a necessity for overall health and can significantly affect mood.

Try this tonight:

• Set a phone curfew 1 hour before bed
• Keep your room between 65-68°F
• Use the 4-7-8 breathing technique

Movement That Doesn’t Feel Like Exercise Research shows that just 10 minutes of movement can improve mood for up to 2 hours. Here are some examples of movement that doesn’t feel like punishment:

• Dancing to one song in your kitchen
• Walking to the corner store
• Stretching while your coffee brews

These examples show how easy it can be to incorporate movement into your day without needing a formal workout.

The Fresh Air Prescription Japanese research on “forest bathing” shows that just 15 minutes outdoors lowers cortisol and blood pressure. Spending time outside is beneficial for people of all ages, from school children to adults. Can’t get to a forest? Sit on your stoop with morning coffee or eat lunch outside.

The Mind Shift Strategies

Cognitive Reframing Your funk brain lies to you. It says things like “nothing will get better.” Try the evidence test: write down the negative thought, list evidence for and against it, then write a more balanced thought. Expressing your feelings through writing or art can help you understand them better and aid in overcoming a funk.

The Future Self Perspective Here’s an idea that can help you gain distance from your current feelings: write a letter from yourself one year in the future. What would future-you say about this current situation? This temporal distancing reminds your brain that feelings change.

Research-Backed Gratitude Research from UC Berkeley shows that noticing small positives rewires your brain. Skip grand statements. “I’m grateful my coffee was hot” counts.

The Connection Cure

Research shows that strong relationships are crucial for emotional well-being and can help you get out of a funk. Isolation makes every funk worse. Studies show that loneliness triggers the same pain regions as physical injury.

Low-Pressure Ways to Connect:

• Send a meme to a friend
• Chat with the barista for 30 seconds
• Text “thinking of you” to someone you miss

Scripts for When You Don’t Know What to Say: “Hey, I’m in a weird funk lately. Don’t need anything, just wanted you to know.”

Fueling Your Mood: The Nutrition Connection

What you eat doesn’t just fuel your body—it impacts your mood, energy, and mental health. Research suggests a balanced diet rich in whole foods, colorful fruits and vegetables, and lean proteins can ease depressive symptoms and boost wellbeing. Conversely, diets high in processed foods, sugar, and saturated fats are linked to increased feelings of sadness, low mood, and trouble focusing.

Key nutrients to include:

• Omega-3 fatty acids (found in salmon, chia seeds, walnuts) reduce inflammation and support brain function.
• Hydration: Drinking enough water keeps your energy up and mind sharp.

If you notice changes in appetite, energy, or persistent low mood, consider reviewing your eating habits. A mental health professional can help tailor a nutrition plan that supports both your physical and mental health. Even small changes—like adding an extra serving of veggies or swapping soda for water—can make a big difference.

Rediscovering Purpose: Finding Meaning When You’re Stuck

Feeling stuck or disconnected from your purpose is common in a funk, but it’s not permanent. Research shows reconnecting with your values, interests, and strengths can boost self-esteem and wellbeing, helping you move forward.

Try these self-care practices:

• Take a walk in nature and notice what makes you feel alive.
• Practice meditation to tune into your own thoughts.
• Spend time with friends who lift your spirits.

Talking with a mental health professional can also help clarify what gives your life meaning and how to break free from the funk.

Remember, feeling stuck is normal. With patience, self-care, and support, you can rediscover fulfillment and build a meaningful life. Every small step forward counts—give yourself credit for progress, even if it’s just one day at a time.

Red Flags: When a Funk Becomes Something More

The Two-Week Rule

The American Psychiatric Association uses two weeks as a clinical marker. If these symptoms persist that long, it’s time for professional help:

• Sadness or emptiness most of the day
• Lost interest in things you usually enjoy
• Significant appetite changes
• Sleeping too much or too little
• Trouble concentrating
• Thoughts of death or suicide

Warning Signs That Need Immediate Support

See a mental health professional immediately if you experience:

• Thoughts of self-harm (call 988 any time)
• Complete inability to function
• Substance use changes
• Unexplained physical symptoms like pain or blood pressure changes

Creating Your Personal Funk Prevention Plan

Know Your Early Warning Signs

Common signs include sleep changes, increased irritability, and canceling plans. Keep a simple mood log for a month to identify your patterns.

Build Simple Daily Habits

Pick 3 non-negotiables you’ll do even on hard days:

• 5 minutes of movement
• One real meal
• 7 hours in bed

Schedule weekly mood boosters like social connections or time in nature. Regular positive activities build emotional reserves for tough times.

Self-Care That Actually Works

Real self-care means meeting your actual needs:

• Physical: Regular sleep, movement, balanced diet
• Emotional: Setting boundaries, feeling feelings without judgment
• Mental: Limiting news, taking social media breaks
• Social: Maintaining friendships, asking for help

Self-care practices create a strong foundation for managing stress and increasing energy.

• Physical: Regular sleep, movement, balanced diet
• Emotional: Setting boundaries, feeling feelings without judgment
• Mental: Limiting news, taking social media breaks
• Social: Maintaining friendships, asking for help

Moving Forward: Life After the Funk

Getting out of a funk is just the beginning. The real work is building a life that supports your well-being and overall health.

Celebrate Small Victories

Notice and celebrate:

• Getting out of bed when it’s hard
• Texting a friend back
• Taking a shower
• Going outside

Your brain needs evidence of progress. Savor each moment of progress, no matter how small.

Deal with Funk Relapses

You’ll have future funks. That’s not failure—it’s being human. When you feel one returning:

1. Don’t panic (it’s temporary)
2. Return to basics (sleep, food, movement)
3. Use what worked before
4. Reach out early

Practice Self-Compassion

Research from Dr. Kristin Neff shows self-compassion improves mental health more than self-esteem. Talk to yourself like a good friend: “This is hard, and that’s okay. I’m doing the best I can.” Remind yourself that you are a good person, deserving of kindness and compassion, even when things are difficult.

The Bottom Line

Getting out of a funk isn’t about forcing happiness or pretending everything’s fine. It’s about understanding what’s happening, using evidence-based tools, and knowing when to ask for help. The goal of these strategies is to help you feel better and improve your emotional well-being.

Remember: funks are temporary, but the skills you build while climbing out last forever. Whether you try one strategy or layer several together, you’re taking steps toward feeling better.

Ready to break free from your funk with professional support? Our experienced therapists at Therapy Group of DC understand the difference between temporary funks and deeper struggles. We offer both in-person and virtual sessions to help you build lasting mental health strategies. Schedule your appointment and start building a life that supports your wellbeing.

Frequently Asked Questions About Getting Out of a Funk

What are some other self care practices that can help me start feeling better?

Other self care practices include meditation, listening to calming music, and practicing mindfulness. These activities can help you focus your emotions and reduce anxiety, contributing to improved mental health and wellbeing. Expressing feelings through writing or art can help clarify emotions and promote healing.

How can I tell if my funk is more than just feeling sad or low mood?

If your feelings persist for at least two weeks and you begin to experience depressive symptoms such as changes in appetite, low energy, or difficulty focusing, it may be a sign of a mental health condition like clinical depression. Consulting a mental health professional can provide clarity and support.

Why is it important to limit exposure to social media during a funk?

Research suggests that excessive social media use can increase feelings of comparison and anxiety, which may worsen a funk. Limiting social media helps reduce negative emotions and allows you to focus on your own thoughts and wellbeing.

How does setting goals benefit my mental health when I’m in a funk?

Setting SMART goals gives you a sense of purpose and accomplishment, which can improve self esteem and motivation. The point of setting goals is to give yourself direction and a sense of accomplishment, which can help lift you out of a funk. Goals help you focus on positive changes and moving forward, even when you’re struggling.

What role does hope play in overcoming a funk?

Hope provides the motivation to keep moving forward and envision a better future. Cultivating hope can help you build resilience and maintain a positive outlook, which is beneficial for your mental health and recovery.