How Do You Get Out of a Depression Funk?

Feeling stuck in a depression funk can be overwhelming, but there are practical steps you can take to lift your mood and regain your motivation. Read on to learn how to get out of it.

We all go through times when our mood feels off, and we find ourselves in what some people call an “emotional funk.” When the feelings include depressive symptoms, ranging from low energy to a bad mood, people might call it a “depression funk.” While this is different from a clinical depressive disorder, it’s still challenging and can affect your day-to-day life. This article provides practical strategies to help you shift out of this state and begin feeling more like yourself again.

6 steps to get out of a depressive funk

As mentioned, a depression funk is a temporary period of low mood, often triggered by life stressors, seasonal changes, or physical health issues. Commonly, people experience this funk during winter, a time when seasonal depression, or seasonal affective disorder (SAD), is more prevalent. SAD is a type of mood disorder triggered by changes in light and often worsens in the darker, colder months. Here are common steps to get out of a depressive funk: 

1. Determine if the depressive funk is actually a depressive episode

It’s essential to distinguish between a depression funk and a depressive episode. A funk may last a few days to a couple of weeks, while depressive episodes associated with conditions like major depressive disorder or bipolar disorder are generally more severe and long-lasting. If you find that your symptoms persist or worsen, consider reaching out for professional help, as this may be a sign of a more serious mental health condition.

2. Pracitce self-care to help shift your mood

Physical activity can be a powerful tool in improving mood. Exercise releases endorphins, which help combat depressive symptoms. You don’t need a rigorous workout—just a short walk outside or a gentle yoga session can elevate your mood. If you’re dealing with social isolation, consider group activities like fitness classes for added social interaction.

Poor sleep is both a symptom and a contributor to mood disorders like depression. To support your mental health, prioritize quality sleep by setting a regular bedtime, avoiding screens before bed, and practicing relaxation techniques. Improving sleep hygiene can help you break out of a funk and feel more emotionally balanced.

Nutrition plays a vital role in how we feel. When you’re in a funk, it’s easy to skip meals or reach for comfort foods high in sugar. However, eating balanced meals with plenty of whole grains, vegetables, and proteins can give you the energy to get through the day and help regulate your mood.

3. Reframe your thoughts

Negative thought patterns, like catastrophizing or all-or-nothing thinking, can worsen depressive symptoms. Techniques from cognitive behavioral therapy (CBT) can help you identify and challenge these thoughts. Try journaling to note any recurring negative thoughts and then actively question their accuracy. CBT offers structured approaches to help replace negative thoughts with more balanced perspectives.

Also, studies show that practicing gratitude can significantly improve mood and combat depressive symptoms. Try keeping a gratitude journal where you list a few things you’re grateful for each day. Focusing on the positives can make the low moments feel less overwhelming.

4. Break tasks into small steps

When you’re dealing with low motivation, tackling even simple tasks can feel overwhelming. Start with small, manageable steps to build momentum. If cleaning your home feels daunting, begin by tidying up one area, like a single counter or a drawer. These small victories can make a big difference in your mood.

Write down a few realistic goals for the day, even if they seem minor. Making your bed, preparing a meal, or spending a few minutes in the sun can all be positive, manageable goals. Setting goals and completing them can help you feel a sense of accomplishment and regain some control over your day.

5. Find social connection

Reach out to friends or family. Depression funks often lead to feelings of social isolation. Reaching out to a loved one, whether it’s a friend, family member, or someone from your community, can offer a sense of support. Even a quick text message or phone call can help you feel more connected and reduce feelings of loneliness.

Another option is to join a support group or community activity. Being around others with shared experiences can be comforting. Many communities offer support groups, both in-person and online, for individuals facing mood disorders. Engaging in a hobby or volunteering can also provide a sense of connection and purpose.

6. Seek professional support if needed

If you find that your depressive symptoms persist or you’re having suicidal thoughts, it’s essential to seek professional help. Therapy, especially cognitive behavioral therapy, can help you address thought patterns that contribute to your funk and develop coping strategies. If seeing someone in person isn’t feasible, there are reputable online resources and crisis helplines that offer support. These resources can provide valuable information, coping strategies, and even emergency assistance if you’re experiencing a severe depressive episode.

Also, for those experiencing SAD, light therapy can help. Light therapy involves exposure to a lightbox that mimics natural sunlight, which can help regulate mood and alleviate symptoms of seasonal depression. If you think this could help, discuss it with a healthcare provider to determine the best approach.

In some cases, medication may help improve mood, particularly for those with diagnosed mental illnesses like major depressive disorder or bipolar disorder. A healthcare provider can guide you on whether medication might be beneficial for your situation.

How Charlie Health can help

If depressive symptoms are affecting your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with serious mental health conditions, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing your mental health is possible. Fill out the form below or give us a call to start healing today.