7 Ways to Get Out of a Funk When Life Feels Heavy
Everyone goes through stretches where things feel off. A run of bad days, an unexpected setback, or simply too much piling up over time can land you in a place where nothing feels quite right, and you are unsure how to get back to yourself. Getting out of a funk is less about waiting for things to change and more about making a few small, deliberate shifts. Here is what actually helps.
1. Give Yourself Permission To Feel It
Rather than trying to skip past difficult emotions—frustration, sadness, or anger—acknowledge them so you can start to release the built-up pressure. If it helps, set a time limit for how long you’ll sit with the feeling. Cry if you need to, or vent to someone you trust. By noticing where you are, you lay the foundation for moving forward.
2. Get Into Your Body
When you’ve acknowledged your feelings, the next shift is physical. If your mind feels stuck, let movement—walking, running, cleaning, or any activity—change your state. Even small, unstructured movement can refresh your outlook, as staying still rarely does.
3. Focus on What You Can Control
A major drain during a funk is feeling powerless. Focus on what you can actually influence and take action on one of those things—call someone you’ve been avoiding, reschedule a task that’s been looming, or tackle a small lingering item on your list. A single step helps restore your sense of agency.
4. Pay Attention to Who You Spend Time With
Regaining momentum also entails considering your environment. The people you’re around can influence your emotional state more than you realize. Constant exposure to negativity accumulates over time and affects your own view. Remember, you do not have to accept invitations or stay in draining spaces.
This applies to your social media feed as well. Unfollow accounts that consistently post negativity, push fear, or frame struggle as a permanent identity. What you consume regularly shapes what feels normal to you, and curating that is one of the simplest adjustments you can make.
5. Actively Seek Out What Inspires You
Spend time with people working toward growth and critical thinking. Listen to podcasts or read books that expand your thinking beyond current challenges. If a conversation devolves into venting without purpose, you can leave. The more you engage with inspiration, the easier it becomes a part of your norm.
6. Ask For Support
Ask a friend to listen. Ask for some flexibility in your responsibilities. Contact a professional if things have been heavy for a while. Most people wait far too long to do this, and the longer they wait, the harder it becomes to ask. Reaching out is a practical step worth taking sooner rather than later.
7. Bring Practical Tools Into Your Daily Life
Sometimes, funks are situational and pass with time, but in other cases, your nervous system might need consistent support. Consider learning ways to regulate stress and build resilience before challenges become too overwhelming.
The Finding Inner Calm class at Healing Arts Center is a one-hour meditation and mindfulness session that teaches practical somatic tools for nervous system regulation and stress management. These are straightforward, body-based skills that work in real situations. If you are seeking additional support, Victoria provides private, trauma-informed Reiki sessions at Healing Arts Center in Virginia Beach. These sessions are individually tailored, allowing you to set the pace and focus on what's comfortable for you and your needs. Reiki sessions deliver hands-on energy work designed to aid emotional and physical balance.ds.
Register for Finding Inner Calm
Friday, March 27, 9:00 AM to 10:00 AM $20 Space is limited. Registration is required.
Register here: https://www.vagaro.com/healingartscenter/classes
Contact us at (757) 251-9301 or info@healingartsvb.com to register or visit www.healingartsvb.com for more details. Join us at 4652 Haygood Rd, Suite A, Virginia Beach, VA 23455.
None of the services listed above is a replacement for professional mental health care or medical treatment. Please consult your healthcare provider about what is right for you.
