How to Get Out of a Mental Funk (11 Best Ways)

Here’s the best guide you’ll ever find on getting out of a mental funk and coming back to your energetic self again.

When you are stuck in a mental funk, you feel it everywhere, even if nobody else can notice it in you.

You wake up tired, even after a full night’s sleep. Your to-do list feels overwhelming before you’ve even started.

And everything that used to feel easy (working, replying, taking care of yourself) suddenly feels like too much.

You don’t feel like doing anything, so you don’t. But because you don’t, you start feeling worse.

And because you feel worse, you keep avoiding things.

I hate this cycle so much because it makes it hard to think clearly.

You feel like there’s no way out, but…maybe there is.

I’ve been in a mental funk more times than I’d like to admit.

There have been many days when I felt disconnected from myself, and I ended up sabotaging a lot of progress that I’d made over time.

But now, my mental funk doesn’t last long enough to hurt me. Because now, I know something I didn’t back then:

You don’t get out of a mental funk by waiting for it to pass. You get out by slowly walking yourself out of it.

So, if you’re in that space right now, then this post will help you so much.

How To Get Out Of A Mental Funk (11 Simple Ways)

Here are 11 best ways to get out of a mental funk and come unstuck in life.

11 Ways To Get Out of a Mental Funk

1. Stop waiting to feel better before you act

I’ve already hinted toward not waiting to get better, but let’s dive deeper.

When you’re in a mental funk, your mind sits down and refuses to budge. It makes you believe that you need to feel better first in order to take action.

But motivation doesn’t usually show up when you’re stuck. It shows up after you start moving.

You can sit and wait for your spark to come back, or do something today.

Which path do you think is more reliable?

It’s obviously the second one, because it’s you taking your power back.

Now, ‘acting’ doesn’t mean taking a big step.

You can:

Get out of bed and make your space better.
Open your laptop and do one little thing.
Step outside for five minutes without any agenda in mind.
Fill a glass of water and sip slowly.
List three things you’re grateful for (the sun, your dog, the coffee).

At first, it might feel forced because you’re still in the funk.

But that small action will give you the feeling of being unstuck, and where change begins to happen.

2. Lower the bar so much it feels almost silly

We humans, tend to swing to extremes. Either we do nothing, or we try to fix everything in one day.

And when that doesn’t work, we fall right back into the funk.

When you’re already feeling low, the worst thing you can do is overwhelm yourself with big expectations.

So instead of aiming high, lower the bar, please.

If your ideal day includes a full workout, journaling, clean eating, and a productive work session, cut it down to the simplest version of each.

I know this can be hard to believe in, because your mind is convinced the solution lies in taking a life-changing step.

But don’t listen to it, and stick to simplifying things.

Move your body for ten minutes. Write a few honest lines in your journal instead of a full entry. Do one task instead of ten.

The more small things you do, the more trust you’ll regain in yourself, and consistency will follow naturally.

3. Get out of your head and into your body

Mental funk lives in your mind.

It’s where the overthinking happens—the replaying, the self-doubt, and the constant ‘ugh’ feeling you can’t explain.

Which is why the fastest way to change your state is to step out of your head and into your body.

Now, how exactly do you do that? An intense HIIT workout will help.

Kidding!!

We’re keeping it simple, remember? The simpler, the better.

Go for a slow walk and let yourself just exist for a bit. Stretch your body after sitting too long.

Or just put on a song you love and move, even if it feels silly (better than being stuck).

Moving your body interrupts the spiral happening inside you.

It brings you back into the present moment, where things feel light and good.

And sometimes, that’s all you need to start feeling better.

4. Change your environment a bit

Ever noticed your mood changing when you clean your room, or step outside after being indoors all day?

That’s not random at all. Your environment has a quiet but powerful effect on how you feel.

When you’re in a mental funk, everything around you can feel stagnant—the same space, the same routine, and the same energy.

It keeps you stuck in that same mindset.

So instead of waiting to feel different, change something around you, like:

Open your windows and let fresh air in.
Switch up your workspace.
Light a candle or play soft music in the background.
Step outside for a few minutes.
Buy a new piece of decor for your room.
Upgrade your bedsheets.

Might help: 41 Different Ways To Give Yourself A New Start In Life

5. Do one thing that makes you feel like you again

For me, the hardest part of being in a mental funk is how disconnected I feel from myself.

When you’re in a mental funk, you stop doing the things that once made you feel alive—the little rituals, the hobbies, the quiet moments you used to enjoy.

It feels like you’ve lost that version of yourself.

So, maybe, instead of trying to fix it all, you just need to focus on reconnecting with yourself.

When you’re not in a funk, what makes you feel like yourself?

Maybe it’s reading with your morning coffee, doing skincare on time, writing down your thoughts, or cooking comforting meals.

For me, it’s reading and doing 20-30 minutes of workouts. So, when nothing works for me, I use those two to bring myself back to myself.

That feel matters a lot. So, pick one thing and do it. I promise it’ll help so much.

6. Create a bare minimum routine for the next 3 days

The best gift you can give yourself at any point in life is a good routine.

But sticking to a full routine in a mental funk is hard, just like everything else.

So, instead of mapping out a strict schedule, just create a routine that you can follow with ease for the next three days.

Example:

Wake up and drink water.
Step outside for a bit.
Do one thing you’ve been avoiding.
Move your body, even a little.
Wind down without your phone before bed.

Such doable and micro habits, but they are enough to get you feeling excited about life again.

For the next three days, focus on doing just these things, and you’ll get the stability you need to get moving again.

7. Stop consuming so much content

When you’re not feeling your best, it’s very easy to fall into the habit of constantly consuming content.

Scrolling, watching, reading…trying to feel better or more motivated. But sometimes, it does the opposite.

Instead of inspiring you, it overwhelms you.

It makes you feel like everyone else has their life together while you’re just trying to get through the day.

So give your mind a little space from all that.

You don’t have to quit all the social media (unless you want to, that is). Just take small breaks from it.

Put your phone down for a while, sit in silence, take a nap with cucumbers on your eyes, and let your thoughts settle without being distracted.

Go out in nature if you can (a park will do), walk around without music plugged in, or sit and listen to the sounds around you.

You don’t need more information right now. You need a moment to breathe and be with fresh thoughts. It can be magical, truly.

8. Talk to yourself like you would to someone you love

If there’s one thing I wish more people understood, it’s that you cannot shame yourself into becoming a better version of you. It just doesn’t work.

Sure, being harsh with yourself might push you for a moment, but does it create lasting change? Not at all.

It just makes you feel worse in the long run, where even a little slip-up makes you go on the self-loathing train, and you end up back where you started.

So, listen to me, and try something different.

Talk to yourself the way you would talk to someone you love—with patience, understanding, and a little softness.

Remind yourself that you’re allowed to have off days. That you’re allowed to feel stuck sometimes, and that this doesn’t define you.

Practice affirmations before bed and feel every word of it by writing it down.

Nobody can love you like you, my friend. Always remember that.

9. Eat something that makes your body feel good

When you’re in a funk, your eating habits usually go all over the place.

You either skip meals or reach for whatever feels easiest. And again, no judgment, because that totally happens with me too.

And I’ve found the way to slowly heal this is to eat one nourishing thing today, and then again tomorrow.

You can have an apple, or make a sugar-free lemonade with cucumbers thrown in.

If you can get yourself to cook, then make something simple and warm, like a bowl of soup.

It can be anything that supports your body, and then reaches your mind afterward.

Because your mental state isn’t separate from your physical one. The way you treat your body affects your brain, too.

And often, caring for yourself in these quiet ways is the way to being better.

10. Clean something small

I don’t know what it’s about cleaning, but it’s such an awesome way to refresh your energy.

When you’re in a funk, the idea of cleaning isn’t appealing at all. But again, keep it simple.

Clean a small area of your room. You can clear your desk, make your bed, or put things back where they belong.

I always do the bedside drawer, and it makes me feel so satisfied afterward.

Bringing a little order into your surroundings makes your mind calm down. It’s a little way to give yourself a fresh start, without doing a tiring reset.

11. Accept that this is a phase (not your personality)

When you’re deep in a mental funk, it can feel like this is just it. That you’re this person who doesn’t get things done, and it’s never going to be any other way.

Yeah, you need to chuck that thought out the window, like, right now.

You’ve not lost your drive, energy, or spark. You’re just in a phase. That’s it!

And the thing about phases is that they pass.

You’ve had good days before, where you felt like yourself, and things felt easy. Those days will come back.

You just need to make yourself believe in this truth right now, even when it doesn’t seem possible.

I mean, you being here reading this post is proof enough of that, don’t you think?

Ready To Walk Out of Your Mental Funk?

If you’ve read this far, I want you to pause for a second and take a breath. You’re doing okay, and you’re going to be more than okay soon.

Just do one thing. After reading this, don’t close the tab and go back to scrolling.

Pick one thing from this list and do it immediately.

Because the way out of a mental funk isn’t something big.

It’s a series of small and quiet choices that slowly bring you back to life.

One day, without even realizing it, you’ll look around and realize that you feel like yourself again. And that feeling is worth everything.

What’s one thing that always helps you feel good when you’re in a mental funk? Share in the comment box, and then do it! Remember, the way out is to get moving.