Are you feeling down? Stuck in a funk that you just can’t seem to shake? You’re not alone. Millions of people all over the world suffer from major depression at some point in their lives. But don’t worry, there is hope. There are things you can do to get yourself out of this hole and start feeling better again. So read on for some of our best tips on how to get out of depression funk.
What Is The Difference Between Depression And Sadness?
Depression, also known as major depressive disorder, is more than just sadness. It’s a mental illness that can cause physical symptoms like fatigue, insomnia, and weight loss or gain. Depression can make it hard to concentrate, enjoy activities you used to love, and even get out of bed in the morning. If you’re struggling with depression, know that you’re not alone and there is help available.
What Is A Funk?
A funk is a kind of depression that can make you feel down, stuck, and unable to enjoy life. It can be caused by stress, grief, or just a general feeling of dissatisfaction with life. If you’re in a funk, don’t worry. It’s normal to feel this way from time to time.
Note that this is not the same as persistent depressive disorder (PDD), also known as dysthymia. PDD is a long-term form of depression that lasts for at least two years. If you think you may be suffering from PDD, it’s important to see a mental health professional for an accurate diagnosis and treatment.
How To Get Out Of Depression Funk
Below, we discuss some tips on how to get out of your depression funk:
1. Find Flow
Flow is a concept popularized by positive psychology. A funk can be defined as being caught in the negative. Taking action—taking an opposite course of action—by deliberately seeking and focusing on the good and significance in each moment is what finally frees us from a funk. When we’re in a state of flow, we’re completely involved in something we like, so all other distractions vanish.
We can get in a rut because we become bored and unoccupied. If you feel that this may be the case for you, consider experimenting with engaging and pleasurable activities to put yourself in a state of flow.
2. Hone A Sense Of Gratitude & Express It Genuinely
A sense of gratitude is a major key to happiness and offers a lot of mental health benefits. When you’re feeling down, make a list of things you’re grateful for in your life. This could be anything from your health to your family and friends. Focusing on the positive things in your life can help shift your mindset from negative to positive.
It’s also important to express your gratitude genuinely. Simply going through the motions or faking it until you make it doesn’t work. You need to truly mean it when you say “thank you.” Try writing thank-you notes or sending texts, emails, or cards expressing your appreciation for someone or something in your life.
3. Practice Mindfulness
Mindfulness is a form of meditation that allows you to focus on the present moment. Once you become aware of your thoughts and feelings, you can then start to let them go. This can be an effective way to get out of your depression funk because it allows you to focus on the positive things in your life rather than dwelling on the negative.
There are many ways to practice mindfulness, but one simple way is to focus on your breath. Sit or lie down in a comfortable position and close your eyes. Breathe in slowly and deeply through your nose, feeling your stomach expand. Then breathe out slowly through your mouth. As you breathe, focus on the sensation of the air moving in and out of your body. If your mind starts to wander, gently bring it back to your breath.
Try to do this for at least 5 minutes each day. You can gradually increase the time as you get more comfortable with the practice.
4. Reach Out To Others
One of the main symptoms of depression is isolation. When you’re in a funk, you may not feel like reaching out to others, but it’s important to do so. Isolation will only make your depression worse. Talking to someone who understands what you’re going through can be helpful and provide some relief from your symptoms.
If you don’t have anyone you feel comfortable talking to about your depression, there are many hotlines and online support groups available. Sometimes just knowing you’re not alone can make a big difference.
5. Travel Or Go On A Vacation
The importance of vacations for both your physical and mental health is widely documented. A change of scenery can work wonders for your outlook on life. If you’re caught in a funk, consider going on a trip or taking a vacation.
Even if you can’t get away for an extended period, even a weekend getaway can make a world of difference. If you live in a big city, try going somewhere rural and vice versa. New environments trigger different parts of the brain and can help us see things from a new perspective.
6. Practice Self-Care
When you’re depressed, it’s easy to neglect your own needs. But if you want to get out of your funk, it’s important to practice self-care. This means taking care of your physical and emotional needs. Self-care can involve anything from treating yourself to a snack to taking time for yourself each day to do something you enjoy.
It’s also important to eat a healthy diet and get enough sleep. These things may seem insignificant, but they can make a big difference when it comes to your mental performance, mood, and energy levels.
According to the National Institute of Mental Health (NIMH), exercise is a great way to get out of a bad mood. It releases endorphins, which have mood-boosting effects. Exercise can also help improve sleep, bolster physical health, increase energy levels, and reduce blood pressure. All of these things can be helpful when you’re trying to get out of a depression funk.
8. Speak With A Mental Health Professional
If you’ve been struggling with depression funk for a while and nothing seems to be helping, it may be time to speak with a mental health professional. They can help you identify the root cause of your depression and come up with a treatment plan.
There’s no shame in seeking help from a professional. In fact, it takes a lot of courage. And if you don’t feel like attending physical therapy, there are many online therapy options available.
These are just a few ideas to get you started. If you’re stuck in a funk, try some of these things and see what works for you. Remember, it’s important to be patient with yourself. It may take some time to get out of your depression, but it is possible.