Overcoming a Slump: Practical Steps to Reset Your Mind and Mood

We all hit those moments – the ones where getting out of bed feels like a chore, and doing even the smallest tasks seems like an uphill battle. Whether you’ve been stuck in a slump for a few days or a few weeks, it’s frustrating, and honestly, sometimes it feels like you’re just going through the motions. It’s not about the big things, though – getting out of a funk is about finding the little wins and embracing tiny, intentional shifts that help break that cycle.

So, I’m here to share some of the real stuff that’s helped me reset. This isn't a one-size-fits-all "10 Tips to Be Instantly Productive" guide. Nope. It’s more about honoring where you’re at while making subtle changes that get you feeling more like yourself again. Because let’s face it, sometimes we just need a little nudge – and you deserve that nudge.

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1. Do One Tiny Thing You’ve Been Putting Off

It doesn’t matter what it is, just pick one thing. It could be as small as throwing away an empty coffee cup or replying to that email you’ve been dreading. I’ve noticed that when I make myself complete just one little thing I’ve been avoiding, it creates momentum. Like, suddenly, I feel like I can actually tackle the next thing, and the next.

It doesn’t need to be perfect, just done. That’s the secret – accomplishing one small task creates a feeling of accomplishment and can start to shake you loose from that feeling of being stuck.

2. Take a Break from Social Media (Seriously)

I get it. We all love to scroll, but sometimes, social media just isn’t helping. It can make you feel more disconnected or leave you in that comparison spiral, especially when you're already in a funk. I made the decision to spend less time scrolling and more time existing in my own space – it’s been a total game-changer.

Unplugging doesn’t mean you have to go off the grid forever. Start with a couple of hours, a day, or even just one social platform at a time. See how you feel after, and I promise, you’ll notice the difference.

3. Move Your Body in a Way That Feels Good – Not Like a Workout

The idea of doing a full workout might feel exhausting, but movement is key. The best part? You don’t have to do anything intense. Take a walk around the block, stretch out in the living room, or even dance in your room to your favorite song. Don’t think of it as exercise – think of it as simply giving your body the love and movement it needs.

I’m not gonna lie, I’ve gone from feeling like a lump on the couch to getting up and walking around my apartment. The change in energy is real, and it doesn’t take long. It doesn’t matter how much or how little you move, just do it.

4. Find One Thing That Brings You Comfort – And Do It

When I’m in a funk, I crave comfort. But not just comfort food (though, let’s be real, pizza never hurt anyone). It could be curling up with a warm blanket, lighting your favorite candle, or reading a chapter of a book you love. When everything else feels chaotic, find one thing that calms your mind and just be with it.

It’s about taking a moment to feel safe, cozy, and grounded. It doesn’t have to be complex – sometimes, the simplest things bring the most relief. This is your time to hit pause.

5. Be Kind to Yourself – Seriously, Stop Being So Hard on You

I’ll admit it – I can be my biggest critic. When I’m in a funk, it’s easy to spiral into self-judgment: “I should be doing more. I should be better. What’s wrong with me?” But, truth? This only makes things worse.

The real shift comes when I let go of the self-criticism. Instead of fighting where I’m at, I try to show myself the same compassion I’d show a friend going through the same thing. It’s okay to not feel 100% all the time. And it’s definitely okay to rest and reset. So, give yourself permission to just be – without feeling the need to “fix” yourself immediately.

6. Switch Up Your Environment (Just a Little)

A change in scenery can do wonders for your mood. No need to book a last-minute trip (unless you want to!). But maybe rearranging your furniture, decluttering a space, or opening a window for some fresh air can be the spark you need to shift the energy around you.

Even if it’s something as small as moving your desk chair to the other side of the room, this change makes everything feel new and opens up the space for a fresh perspective. Trust me, once you make this small change, it’ll feel like a weight has been lifted.

7. Talk to Someone You Trust

Sometimes, you don’t need advice – you just need someone who’ll listen. Opening up to a friend or loved one can be one of the most freeing things when you’re feeling off. There’s something incredibly powerful about voicing your thoughts, even if they don’t have all the answers.

I’ve had friends check in on me when I was low, and it made a world of difference. Just knowing I wasn’t alone in feeling stuck helped me get past the moment. If you don’t have someone to talk to, journaling can serve as a way to release what you’re holding onto.

8. Do Something Creative (Even If You Don’t Think You’re Creative)

Feeling stuck isn’t just about the physical tasks – it’s about mental stagnation too. To break through that, sometimes doing something creative helps reset your brain. It doesn’t have to be “art” in a traditional sense – it could be doodling on a page, trying a new recipe, or even organizing your playlists. The point is to create, even if it feels like a tiny, random thing.

For me, it’s sometimes making a vision board of ideas, pinning up a quote that resonates, or sketching out a random design. You don’t need to be Picasso – you just need to tap into a space that’s about expression, not perfection.

9. Practice Gratitude (Yes, Even When It’s Hard)

I get it – when you’re in a funk, gratitude can feel like the last thing on your mind. But here’s the kicker: even in the low moments, finding just one thing to be thankful for can shift your perspective. It could be something simple like appreciating a warm cup of tea or being grateful for your health, even when everything else feels chaotic.

I try to write down three things I’m grateful for every day – no matter how small they seem. It’s a way to start shifting the focus from what’s wrong to what’s going right.

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You don’t need to force yourself to make huge, overnight changes when you’re in a funk. The trick is to take small, intentional steps to break the cycle. Reset your environment, move your body, and do things that bring you joy, no matter how small.

Getting out of a funk doesn’t happen instantly, and it’s okay to take your time. But trust me, by making these subtle shifts, you’ll slowly but surely start feeling like yourself again. It’s all about making space for you, and you’ve got this.

Love,

Rae

Note: If these feelings of being in a slump persist for an extended period of time, it’s never a bad idea to seek out professional help. Sometimes, prolonged feelings of being stuck or overwhelmed can be a sign of something deeper that requires attention and care. A therapist can offer the support and tools you need to navigate these emotions and find a path forward. Remember, taking care of your mental health is just as important as your physical health.

Image Credits - Vika Kirillova