How to Get Out of a Funk (11 Ways to Stop Being Depressed)

Have you ever been in a funk? The depressed feeling that seems to come out of nowhere? Read to find out how to stop being depressed.

Have you ever been in a ragingly dangerous bad mood?

A slumpy, frumpy, dumpy funk?

This ain’t the good kind of funk that gives you a sick beat and great dance moves. Nope, I’m talking about the burnt-out, stressful funk that hits even the best of us on low days.

A few weekends ago, I came home from a coffee meeting in a poopy mood. I just felt blah. I tried reading, making myself a bowl of delicious cereal, and watching some Netflix. Nothing. Nada. Zilch. I couldn’t shake it.

It got me thinking… why do we have moods? I did some digging and discovered some fascinating science on how our brain and body are tied to our emotions. Specifically:

There is a science behind your funks.

Here’s what you need to know right off the bat:

• You’re not crazy! Feel like your moods are out of control? There is a chemical explanation.
• You’re not alone. The way we feel moods and process emotions is universal, and we can study it to find patterns.
• You are in control. It might feel like our emotions run wild inside of our brain and body, but when approached in a specific way they can be controlled.

But before we delve into the science behind funks, please note that none of the content found on this website should be considered professional medical advice. Extended periods of low mood can sometimes be symptoms of an underlying condition that requires professional attention. It is always best to consult a doctor or licensed therapist with any questions or concerns in regards to your physical or mental health. For a good resource for therapists, you can check out Mental Health America’s helpful list.

What is a Funk?

A funk is a temporary state of low mood, lethargy, or lack of motivation that can make you feel “off” or “down.” Unlike typical daily mood fluctuations, a funk tends to persist for days or even weeks, affecting your energy levels, productivity, and overall sense of wellbeing.

People often describe being in a funk as feeling stuck, unmotivated, or disconnected from their usual interests and joy.

Being stuck in a funk can suck, but it’s important to recognize that they don’t necessarily have to be bad. In the words of Dolly Parton:

If you want the rainbow, you gotta put up with the rain.

From our research on the psychology of happiness, we know that people who better understand their dark side, or can explore their emotions, benefit in tremendous ways. So before we get into tips on how to shake off a funk, let’s explore:

The Science of Mood

Our moods are controlled by various chemicals and hormones that work together like an emotional orchestra. Special note: These chemicals to A LOT in our bodies–we have simplified their purposes for this article.

Serotonin: The Feeling of Calm

Serotonin is the hormone that helps you feel balanced and contributes to your overall sense of wellbeing. Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin—including those related to mood, sexual desire, appetite, sleep, memory and learning, and social behavior.

Yup, when your serotonin is out of whack, it feels like everything is out of whack. Some research suggests that an imbalance in serotonin levels may influence mood in a way that leads to depression.

Dopamine: The Feeling of Pleasure

After a long day at work or really tough meetings, I can feel drained. But mostly, I sometimes feel bored, understimulated, and blah.

That “blah” mood is a lack of dopamine. Dopamine is a neurotransmitter that is released when we feel pleasure, get a reward, or receive a gift. It’s the chemical that makes you feel like it’s your birthday every day! What’s even more important is that dopamine helps us regulate our emotional responses. This is super important:

When we are in a bad mood, we often have trouble controlling our reactions.

This is where dopamine comes to the rescue! It is also the basis for hope. Dopamine engages our brain to spot potential rewards, and to take action to move toward them. In other words, dopamine is our biggest motivator for fighting bad moods.

Research has found that dopamine deficiency results in Parkinson’s Disease, and people with low dopamine activity may be more prone to addiction. This is a serious little chemical!

Break the Pattern with Novel Experiences

When you’re in a funk, your brain often gets stuck in a loop of familiar (and not-so-helpful) thoughts and behaviors. One of the most effective ways to break this cycle is through novelty. New experiences trigger the release of dopamine, your brain’s pleasure chemical.

Here’s a progression of novel experiences, from simple to more challenging:

Tiny Changes:

• Take a different route to work
• Try a new recipe
• Rearrange your furniture
• Listen to a new genre of music

Medium Adventures:

• Visit a new neighborhood in your city
• Try a different workout style
• Learn a new skill via YouTube
• Join a local meetup group

Bigger Leaps:

• Sign up for a class in something completely unfamiliar
• Plan a weekend trip to a new destination
• Start a creative project you’ve been putting off
• Volunteer for a cause you care about

Action Step: Choose one tiny change from the list above to try tomorrow. Then, plan one medium adventure for this weekend.

Testosterone: The Feeling of Power

Testosterone is the hormone of power, strength, and capability. For both men and women, testosterone can completely change the way you feel.

Now, testosterone is a tricky one–too much, and it can make you feel aggressive (and very horny). Too little, and you feel powerless, lethargic, and… limp (both physically and emotionally). Some crazy facts about testosterone:

1. Men given testosterone lost belly fat.
2. Stock traders get a testosterone spike http://www.cnbc.com/2015/07/07/hormones-affect-stock-traders-and-the-risks-they-take-study.html on days when they make an above-average profit.
3. When playing sports, a winner’s testosterone levels increase–and fans’ hormone levels also get a boost! In a small group of 21 men watching a Brazil versus Italy World Cup match, the Brazil fans’ testosterone levels increased after their team won, but the Italy fans’ testosterone levels fell.
4. Males have longer right pointer fingers than women. This has been found even in other five-fingered creatures, such as rats. Scientists have found https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0042372 that this is correlated to fetal exposure to testosterone. The higher your testosterone level before birth, the lower your pointer-finger-to-ring-finger ratio.

Oxytocin: The Feeling of Love

Oxytocin is a little hormone nicknamed the ‘“cuddle hormone” because it makes us feel loved and connected. It plays a major role in childbirth and childcare, helping mothers and fathers feel connected (and, therefore, responsible for their babies).

But it also affects an incredible amount of behavioral tendencies. Specifically, researcher Inga Neumann https://jbiomedsci.biomedcentral.com/articles/10.1186/s12929-019-0514-0 found that oxytocin changes “pro-social behaviors” and emotional responses for relaxation, trust between people, and psychological stability.

Ding, ding, ding!

Oxytocin is crucial to understanding our moods. Oxytocin is primarily produced and affected by the people around us.

Interestingly, one study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936960/ found that new lovers have higher oxytocin levels than single people for the first six months of their relationship. Oxytocin is high because our mind and body are working together to make a connection.

This is why other people can change our moods so greatly—either flipping us into a happy state or spreading toxicity to our mental state.

Endorphins: Your Natural High

Endorphins are released by our body naturally in response to pain and stress. Endorphins are crucial to quelling our anxiety and are our body’s natural way of fighting the blues. The more endorphins we have coursing through us, the less we suffer from pain, the easier we are able to modulate our appetite, and the better our immune system.

Most importantly, with high endorphin levels, we suffer fewer negative effects from stress. If you are a runner or other athlete, you might be familiar with endorphins because they are pumped during and after a workout—making us feel like we are on a high or euphoric.

Hate exercise? No worries! Certain foods, such as chocolate and chili peppers, also cause a boost in endorphins. The release of endorphins upon ingestion of chocolate might explain why many people crave chocolate during times of stress.

11 Science-Backed Ways to Get Out of a Funk

Now that you understand the chemical cocktail affecting your mood, let’s explore practical, science-backed strategies to help you bounce back when you’re feeling down:

Harness the Power of Positive Reminiscing

Remember how we talked about serotonin and its role in creating feelings of well-being? Well, research shows one of the most effective ways to naturally boost serotonin is through positive reminiscing. Intentionally revisiting and savoring your past achievements and happy memories can make you feel better!

Try these science-backed reminiscing techniques:

• Create a “Wins Journal” where you document your daily achievements, no matter how small
• Look through old photos on your phone, especially ones from events where you felt proud or accomplished
• Make a playlist of songs that remind you of happy times
• Call an old friend and reminisce about shared experiences
• Create a digital or physical “happiness board” with photos, screenshots of nice messages, and mementos

Action Step: Set aside 10 minutes today to create a “Top 10 Proudest Moments” list. Include both big achievements and small victories. Keep this list handy for when you need a quick mood boost.

Ready to prevent these funks from turning into full-blown burnout? Check out our resource:

Create a Funk-Free Environment

Walk into any high-end spa and you’ll notice something interesting—they all share certain environmental elements: soft lighting, calming colors, natural materials, and peaceful sounds.

This isn’t by accident. Environmental psychologists have discovered https://pubmed.ncbi.nlm.nih.gov/38310937/ that our surroundings can trigger significant hormonal responses, influencing everything from our stress levels to our ability to think clearly. Here’s how to optimize your space for better mood:

Light and Color:

• Open curtains and blinds to let in natural light
• Add blue accents to your space (studies show blue can increase feelings of calm)
• Use warm, soft lighting in the evening to promote relaxation

Organization:

• Clear cluttered surfaces (mess can increase cortisol, the stress hormone)
• Create dedicated spaces for work, rest, and play
• Make your bed (this simple act can give you an immediate sense of accomplishment)

Air and Nature:

• Add mood-boosting plants to your space
• Open windows for fresh air when possible
• Use natural scents like lavender or citrus

Bottom Line: Your environment shapes your internal state. Make your space work for your mood, not against it.

Move Your Body, Change Your Mind

When you’re in a funk, your body often feels heavy and sluggish. But here’s the amazing thing about movement: it doesn’t just change your body—it transforms your brain chemistry. Research https://www.apa.org/monitor/2011/12/exercise shows that physical activity boosts all those mood-enhancing chemicals we just talked about: endorphins, serotonin, and dopamine.

Try to find movement that feels good to you. This could be:

• Dancing wildly to your favorite playlist
• Taking a peaceful nature walk
• Doing gentle stretching or yoga
• Playing with your pet
• Having a spontaneous dance party with your kids

What’s particularly powerful about movement is that it creates a positive feedback loop: the more you move, the better you feel, and the better you feel, the more you want to move.

Pro Tip: Start with just 5 minutes. Often, the hardest part is starting. Tell yourself you’ll move for just 5 minutes—once you start, you’ll likely want to continue longer.

Hack Your Morning Routine

The first hour after waking sets the tone for your entire day. Research shows that morning mood predicts productivity and interaction quality throughout the day—even more than sleep quality or total hours slept the night before.

Compare these two morning scenarios:

Action Step: Choose just ONE element from the mood-boosting morning column to implement tomorrow. After a week of consistency, add another. Small, sustainable changes lead to lasting habits.

Get Lost in the Flow

Remember as a kid when you’d play for hours and completely lose track of time? That’s what psychologists call a “flow state”—and it’s one of the most powerful antidotes to a funk.

Mihaly Csikszentmihalyi, who pioneered the study of flow, found that people are happiest when they’re so absorbed in an activity that they forget themselves. The key is choosing something that’s just challenging enough to hold your attention without being so difficult it causes stress.

This could be anything: gardening, playing an instrument, rock climbing, cooking, or even organizing your bookshelf by color. The activity doesn’t matter as much as your level of engagement with it.

When was the last time you lost track of time doing something you enjoy? That’s the activity you want to turn to when you’re in a funk.

Bottom Line: Schedule at least 30 minutes each day for an activity that fully absorbs you. Don’t worry about productivity; just get lost in it.

Tap Into Your Support System

Remember our friend oxytocin? This “connection chemical” gets a major boost when we interact with people who make us feel safe and understood. But not all social interaction is created equal. When you’re in a funk, you need to be strategic about who you reach out to.

Different Types of Support We All Need:

1. A chance to be heard: Whether it’s a friend, family member, therapist, or support group, find someone who can listen without jumping to solutions
2. A dose of laughter: This might come from calling a funny friend, watching your favorite comedy show, or even playing with a pet
3. A boost of confidence: Look for encouragement from supportive people in your life, or revisit positive messages and feedback you’ve received in the past
4. A change of perspective: Sometimes this means connecting with others, but it can also mean taking a walk, trying a new activity, or diving into a hobby you enjoy

Pro Tip: Create a group chat with your closest supporters and friends. Share wins, jokes, and encouragement regularly—not just when you’re feeling down.

Schedule Your Stress Time

This might seem a little counterintuitive, but hear me out—it’s backed by cognitive behavioral therapy. Instead of trying to stop worrying (which usually makes you worry more), give yourself permission to worry—but only during a specific time window.

Pick a 15-minute slot in your day. This is your designated stress time. Whenever anxious thoughts pop up outside this window, simply note them down and tell yourself “I’ll think about that during my worry window.” This technique works because it:

1. Keeps worries from taking over your entire day
2. Helps you recognize patterns in your concerns
3. Often makes worries seem less overwhelming when you revisit them
4. Gives you a sense of control over your thought patterns

Pro Tip: Keep a small notebook or use your phone’s notes app to jot down worries as they arise. The simple act of writing “I’ll think about this at 3pm” can help your brain let go of the thought until then—and you might find that some worries feel less urgent by the time your window arrives.

What helps you most when you’re in a funk?

Rename Your Emotions

The simple act of relabeling your emotions can change how you experience them. Instead of “I’m in a funk,” try “I’m experiencing temporary low energy.” Rather than “I feel awful,” say “I’m going through a growth phase.”

This isn’t mere word games. Scientists have discovered that the act of labeling our emotions actually reduces their intensity.

When you’re feeling particularly stuck, try this exercise: Write down exactly how you’re feeling, then cross out general words like “bad” or “upset” and replace them with more specific descriptions. The more precise you can be, the more manageable the emotion becomes.

Bottom Line: Name it to tame it. The more accurately you can describe what you’re feeling, the more control you have over it.

Create a Joy Menu

Imagine walking into a restaurant without a menu—you’d have no idea what to order. Similarly, when we’re in a funk, it’s hard to remember what brings us joy. The solution? Create your personal joy menu in advance.

Here are some examples of what you could include in your three-course joy menu (personalize it with your own simple pleasures, of course!):

Quick Bites (5-minute mood boosters):

• Dancing to your favorite song
• Looking at photos of happy memories
• Stepping outside for fresh air

Main Courses (30-minute activities):

• Taking a scenic walk
• Calling a close friend
• Working on a hobby project

Desserts (special treats):

• Planning a weekend adventure
• Buying yourself flowers
• Taking a long bath with your favorite podcast

Keep this menu somewhere visible. When the funk hits, you don’t have to think—just order from your menu.

Pro Tip: Update your joy menu seasonally. What energizes you in summer might be different from what you need in winter.

Break the Fourth Wall

You know how Deadpool constantly talks directly to the audience, making fun of himself and the whole superhero movie situation? He’s onto something. This technique of “breaking the fourth wall”—acknowledging you’re part of a larger story—can be surprisingly effective when you’re stuck in a funk.

Try channeling your inner Deadpool and narrate your situation as if you’re telling a story to an audience:

“Here we find our hero, sitting in their pajamas at 3 PM, wondering why they feel so blah. Little do they know, this funk is actually setting them up for an interesting character development arc… winks at imaginary camera.”

This technique, which psychologists call self-distancing, helps create psychological space between you and your emotions. A recent meta-analysis found that people who can view their situations from a third-person perspective experience less emotional reactivity and recover from negative moods more quickly.

Action Step: Write a short third-person paragraph about your current funk. Include details about what future plot developments might be in store for your character.

Frequently Asked Questions (FAQs) About Getting Out of a Funk

How long does a funk typically last?

A typical funk can last anywhere from a few days to several weeks. The duration often depends on various factors including lifestyle changes, stress levels, and the actions you take to address it. While everyone’s experience is different, taking proactive steps to shift your mood can help shorten its duration.

What’s the difference between being in a funk and being sad?

Being in a funk is characterized by feeling “off,” unmotivated, or stuck in a rut, while sadness is a more specific emotional response to a situation or event. Funks tend to be more general states of low energy or disconnection, often without a clear triggering event. Sadness, on the other hand, is usually tied to specific circumstances or experiences.

Can changing my diet help me get out of a funk?

Yes, diet can significantly impact your mood. Research has shown that certain nutrients play crucial roles in emotional regulation and brain function. Foods rich in omega-3 fatty acids, B vitamins, and complex carbohydrates can help support healthy mood regulation. However, dietary changes should be part of a broader approach to improving your mood.

Is it normal to get into funks regularly?

Yes, experiencing periodic funks is a normal part of human experience. Our moods naturally fluctuate, and temporary periods of feeling low or unmotivated are common. However, if these funks become frequent or severely impact your daily life, it may be helpful to speak with a mental health professional.

Can exercise really help get me out of a funk?

Yes, exercise is one of the most scientifically-validated ways to improve mood. Physical activity stimulates the production of endorphins, serotonin, and other mood-enhancing chemicals in your brain. Even brief periods of movement can have positive effects on your emotional state.

Breaking Free From Your Funk

Funks are part of the messy, beautiful chaos of being human.

Sometimes they crash into our lives after a rough week, sometimes they sneak up on us while we’re eating our favorite ice cream.

But hey, now you know what’s happening in that brain of yours, and you’ve got a whole toolkit of mood-boosting strategies in your back pocket!

Each time you try one of these techniques, you’re literally rewiring your brain to become more resilient. And remember—even the gloomiest funk will eventually pass, making room for clearer skies ahead.Ready to dive deeper into understanding and optimizing your mood? Check out our science-backed guide to Serotonin: 7 Science-Backed Tips to Improve Your Mood Naturally.**