Nine Ways to Get Out of a Funk
Public transit went haywire.
Your alarm didn’t go off.
A grumpy email was waiting in your Inbox.
Your partner / child / pet is sick.
You stayed up too late last night.
Whatever the reason, your morning is NOT off to a good start.
Your thoughts are cross, your motivation is very low and your only desire is to return home and burrow into your bed.
But alas, work needs to get done.
Here are some tips to reset your mood and regain energy and perspective.
1. Eat something.
Dear reader, this tip comes from hard-earned personal experience. If I find myself experiencing irrational rage or getting irritated at very mild incidents, I must ask: Am I hungry?
The answer is, more often than not, yes, I am hungry.
Solution: Grab a snack. Ideally a snack that will lead to lasting energy and not a sugar crash within an hour.
My favourites include almonds, peanuts, trail mix (maybe with a few chocolate rocks… life is short), apple, banana, oatmeal + nut butter, veggies + hummus.
PRO TIP: If your work situation allows, keep a stash of healthy snacks, in case of intense hunger.
2. Make a Cup of Tea
I love a cup of coffee, but if you are already feeling antsy, consider a tea.
You may find relaxation in the ritual involved in making tea: selecting a variety, boiling the kettle, steeping the tea, and savouring it slowly.
Keeping your own favourite tea variety on hand will make it even more affordable to step out of a stressful moment by making yourself a good cuppa.
3. Breathe.
If you find yourself thinking grim and anxious thoughts, check your breathing. Is it fast and shallow?
Slow. It. Down.
Release your shoulders from your ears.
Take a deep breath.
Make your exhale long. Try exhaling alllllll the air out of your lungs, then inhaling deeply.
Sit (or stand) with good posture while you inhale and exhale.
Repeat this a few times, and hopefully your stress will lower and you will feel refreshed.
4. Meditate
If you have the space and time to embark on a quick guided meditation, this is a great way to deepen your breathing and calm your thinking.
You have lots of options for time-efficient meditation!
Podcasts: Meditation Minis with Chel Hamilton, Stepping Out of the Noise of the World
YouTube: Tone It Up, Midday Mindful Meditation For Your Lunch Break
5. Take a Walk
Get outside! Walk to grab a beverage (or healthy snack), stretch your legs and leave your desk or job site. Even five minutes of movement can invigorate and refocus your mind.
Walking also provides an opportunity to think through how to respond to a tricky situation or email.
6. Other Movement
If you prefer not to (or cannot) take a walk, try some other movement.
What feels good for you? Is it reaching your arms overhead? Rolling your shoulders forward and backward? Circling your hands and wiggling your fingers? Try a little march on the spot. Gently shake your head “no” and gently nod your head “yes” to loosen up your neck.
A mini-desk stretch can help boost energy.
7. Music
Confession: I love relaxing, ambient music while I work, so much so that Enya was my #1 most listened to artist on Spotify in 2018. My desk job allows me to indulge this preference.
What music lifts your spirits? Maybe it’s chill new age music, maybe it’s some Lizzo or Flo Rida, maybe it’s Beethoven, maybe it’s heavy metal.
Taking a few minutes to jam out to a favourite song can help lift your spirits to tackle the day.
8. Chat with a Work-Friend
Hopefully you have some “frolleagues”, my term for friend-colleagues, or co-workers who have become buddies. Having a check-in and chat with a workplace friend, or inviting them to take a walk with you, will help take your mind off unfortunate events.
PRO TIP: While tempting to vent about your frustrations, I don’t recommend unburdening yourself to a frolleague. Why? Your venting session might…
put your co-worker in an uncomfortable position,
become the subject of office gossip,
be overheard by others,
reflect heat-of-the-moment sentiments rather than your true opinion.
Save the mega-vent for a non-work friend or your diary.
9. Write it Out
Speaking of diaries, if you really need to vent, a quick journaling session is better than a conversation you come to regret.
Maybe you can’t remember the last time you picked up a pen. Maybe you never leave home without your notebook to jot down ideas.
Whatever your journaling habits, writing out a problem or experience can help release negative emotions or put things into perspective, so we realize a perceived insult or crisis is not as severe as it seemed.
You can articulate your frustrations and feelings on an unfair situation to your trusty notebook, Post-It note, or the notes app on your phone.
Please do NOT leave your writing lying around where others can see – destroy the document after writing or stow your journal entry out-of-sight with your personal belongings.
As long as you don’t leave your candid writing lying around, this can be a great way to exorcise some stress.
I hope these tips are helpful when you are looking to shake off a bad mood and approach the day with renewed optimism.
