We’ve all been there: feeling like we’re in a slump and don’t know how to get out of it. Maybe your motivation is down, or maybe you just feel like you can’t accomplish anything. Maybe you’re feeling completely uninspired like you don’t have any passion for anything, and as if you can’t get out of this funk.
The triggers can be seemingly random or deep-rooted: change in seasons, an injury, a running cycle of not being able to achieve goals/targets, work stress, relationship drama, health issues, or really, just about anything.
The good news is that most slumps are temporary.
The hard news is that getting out of a slump will require some proactive maneuvering on your part.
Here are a few tips on how to get yourself out of a slump and start feeling like your old self again.
1| Accept your feelings
The first step to getting out of a slump is acknowledging that you’re in one. It’s important to be honest with yourself about how you’re feeling and why but allow yourself some kindness and grace.
Feeling like you’re in some sort of slump also makes it easy to feel like there is something wrong with you, like you’re a failure. But continuing to mentally berate yourself has a way of only prolonging the cycle. Don’t run away from your feelings or try to suppress them endlessly – please know that just about everyone in this world goes through a phase or two of feeling like they are in a slump.
Remind yourself that it is a temporary phase, and with a little self-care and a bit of a nudge, you will overcome this feeling.
2| Make a reverse bucket list
Since the feeling of being in a slump often makes you feel down about yourself, it is important to remind yourself that you’ve already achieved much in life.
A great way of doing this is by making a “reverse bucket list.” This is where you sit down and write out all the things you’ve accomplished in your life thus far. It can be big accomplishments like getting a degree or starting a family or completing an important project at work, or it can be smaller ones like mastering a recipe or learning how to play an instrument.
It sort of goes back to the point about acknowledging that this is a temporary phase and you’re capable of doing and achieving things. Also, remember that there is no singular measure of achievements – make the list for yourself, and what counts as an achievement in your eyes. This is not about trying to prove that you fit into some socially acceptable definition of achievement and success.
It’s also a good idea to keep this list handy so that you can pull it out anytime you feel like you need a little mental boost.
3| Dig deep and journal it out
Honestly, journaling is one of my go-to’s for almost any time when I feel out of sorts. If you ask the right questions, it has a way of helping you get to the root of the issue, which in turn can help you take appropriate action to get over the slump.
A few questions you could ask yourself are:
– What is worrying me at this present moment?
– What is causing these negative feelings?
– What do I need right now?
– Is there anyone who can support me through this phase?
– What would make me feel better in this moment?
– What are 1-2 small actionables I can take to get out of this slump?
4| Take a day off (or two)
There is no shame in taking some time for yourself to rest and recuperate. This does not mean that you should lounge around all day doing nothing – although, if that’s what you need, then do it!
But what I mean by this is checking out from work (if possible) or whatever obligations you have for a day or two and just do things that make you happy. This could involve sleeping in, reading your favorite book, taking a walk in nature, going out with friends, indulging in a new hobby, or anything else that brings you joy.
The key is to not put any pressure on yourself and to just let go. Sometimes a break from routine, and a change of scenery is all you need to feel recharged and more equipped to work your way out of a slump.
5| Take a break from social media
This is another tip that can help you feel more rested and rejuvenated. We often compare our behind-the-scenes with everyone else’s highlight reel, and that can be a recipe for disaster. If you find yourself mindlessly scrolling through social media when you’re in a slump, it might be a good idea to take a break from it for a bit.
You don’t have to give it up permanently, but even just a day or two can help you feel better. This break will also give you some time to focus on yourself and what you need without comparing yourself to others.
6| Practice some self-care
This is probably one of the most important tips on this list. When you’re in a slump, it’s easy to forget to take care of yourself both physically and mentally. But it’s so important to make sure that you’re doing things to nurture your body and mind.
Some self-care ideas include:
– Eating healthy
– Getting enough sleep
– Make a gratitude list
– Doing something creative
– Practicing yoga or another form of relaxation
Taking care of yourself is not selfish – it’s essential. When you make sure that you’re physically and mentally healthy, you’re in a better position to take on whatever challenges come your way.
Related reading: 50 Simple Acts of Self Care
7| Connect with loved ones
This is another important one. When you’re feeling down, it can be helpful to talk to someone who loves and supports you. They can offer a fresh perspective and provide comfort and encouragement. Someone can step in and take a few things off your plate if you’re feeling overwhelmed. Just knowing that you’re not alone in how you’re feeling can make a big difference.
So reach out to a friend, family member, or anyone else who you know will be there for you. Sometimes all you need is a good chat (or vent) to help you feel better.
8| Do something out of the ordinary
One of the best ways to break out of a slump is to do something that is completely out of your ordinary routine. This could involve anything from trying new food to going on an adventure in a new city to indulging in a long-lost hobby.
The key is to step out of your comfort zone and push yourself to try new things. When you do something out of the ordinary, it can help you to see the world in a new light and give you a much-needed boost of energy.
9| Set 1-2 small actionable goals
As you go through your journaling and related self-work, hopefully, you will be able to identify a couple of actionable and achievable goals that you can work on. The key is to build a forward momentum that will help you feel better about yourself and lead to more positive changes.
Once you’ve nailed down these 1-2 goals, you can try to go further and map out more medium-to-long-term plans. Focus on the step in front of you instead of the whole ladder.
10| Seek professional help
If you find that you’re struggling to get out of a slump on your own, it might be a good idea to seek professional help. This is not a sign of weakness – in fact, it takes a lot of courage to reach out for help. A therapist can help you understand what might be causing these negative feelings and provide guidance on how to work through them.
From personal experience, I know that some of my key mental breakthroughs have happened when I’ve been talking things through with my therapist.
11| Know that this too shall pass
Finally, it’s important to remember that slumps are temporary. They might feel like they’re never-ending, but eventually, they will end.
In the meantime, try to be patient with yourself and focus on taking things one day at a time. The most important thing is to not give up on yourself – you’ll get through this!
Difference between being in a slump vs being depressed
The main difference between being in a slump and being depressed is that a slump is generally considered to be a temporary state whereas depression is a more long-term condition. However, it’s important to note that these states can sometimes overlap and it’s not always easy to tell the difference. If you’re unsure, it’s always best to seek professional help.
Another key difference is that there are generally more things you can do to try and get out of a slump on your own. With depression, it’s often necessary to seek professional help in order to manage the condition.
Depression can manifest itself in many ways, but can often be characterized by more severe symptoms such as loss of interest in activities, inability to get out of bed, endless fatigue, changes in appetite, and difficulty concentrating. If you’re experiencing any of these symptoms, it’s important to seek professional help.
We all go through slumps from time to time. But by following these tips, you can get out of a slump and start feeling like your old self again. Do you have any more tips to add?