8 Uplifting Ways to Get Out of a Funk Fast

Feeling emotionally stuck or low? You’re not alone. At some point, we all experience moments where life feels off, heavy, or uninspired. The good news is: it is possible to get out of a funk and reclaim your energy, joy, and motivation—starting today.

Whether you’re facing burnout, dealing with uncertainty, or just can’t shake the blahs, these 8 uplifting strategies will guide you back to a brighter state of mind.

🔹 1. Name the Funk to Tame the Funk

One of the most powerful ways to get out of a funk is to name what you’re feeling. Vague unease becomes less overwhelming when you clarify its source.

Ask yourself:

• Am I physically drained?
• Am I avoiding something I care about?
• Is there unresolved stress in my relationships or work?

Use journaling or a voice memo app to talk it out. Naming the feeling gives you a starting point—and from there, you can work toward resolution. If needed, BetterHelp offers access to licensed therapists who can support emotional clarity.

🔹 2. Change Your Scenery—Literally

Sometimes your environment can amplify a funk. Clutter, dim lighting, or staying indoors for too long may worsen your mental state.

Ways to refresh your surroundings:

• Take a walk outdoors (even 10 minutes helps)
• Rearrange furniture or deep-clean a corner of your space
• Work from a local café or library for a change of vibe

Changing your physical environment sends a signal to your brain: we’re shifting something here. It can trigger mental clarity and spark new motivation to get out of a funk.

🔹 3. Do One Small Thing—Right Now

When you’re low on energy or inspiration, don’t pressure yourself to overhaul your life. Instead, choose one small action.

Examples:

• Make your bed
• Drink a glass of water
• Reply to one email
• Put on clean clothes

Completing micro-tasks can restore a sense of agency and self-worth. Momentum starts small, and each win helps you gradually get out of a funk.

🧠 Try using Todoist to track small wins and organize your tasks efficiently.

🔹 4. Connect—Even If You Don’t Feel Like It

Isolation often deepens a funk. You may feel like avoiding people, but gentle connection can be one of the most healing tools.

Try:

• Sending a quick voice message to a friend
• Scheduling a casual coffee chat
• Joining an uplifting Discord or Facebook group

You don’t have to unload all your problems. Just being seen and heard can shift your emotional state and remind you that you’re not alone in this.

💡 You might enjoy this internal read: How to Practice Self-Care Without Guilt

🔹 5. Move Your Body—Without Rules

Exercise doesn’t have to be extreme to help you get out of a funk. In fact, the freedom to move intuitively is often more powerful than a rigid workout.

Ideas:

• Dance to one song
• Go for a slow walk
• Try 5 minutes of stretching
• Do a silly TikTok workout just for laughs

Movement releases endorphins, boosts dopamine, and shifts your focus from rumination to embodiment. Let your body be your ally in the healing process.

🧠 Verywell Fit has great tips on joyful movement without burnout.

🔹 6. Say “No” to One Thing That’s Draining You

Funk can result from overcommitting or tolerating something that doesn’t align with your values. To get out of a funk, consider where your energy is leaking.

Do you need to:

• Cancel a non-essential meeting?
• Set boundaries with someone?
• Take a break from social media?

Saying no to one draining thing creates space for something nurturing. Let go of guilt—your energy is worth protecting.

🔗 Internal tip: How to Set Boundaries Without Feeling Selfish

🔹 7. Fuel Your Mind with Something Uplifting

Funk often involves getting stuck in a cycle of repetitive, negative thoughts. To interrupt this cycle, choose a positive brain input.

Suggestions:

• Listen to a motivational podcast
• Watch an inspiring TED Talk
• Read 10 pages of a growth-oriented book

Consuming uplifting content helps you realign your mindset and brings in the “why” behind the effort to get out of a funk.

🎧 Great external resource: The Mel Robbins Podcast

🔹 8. Visualize Your Future Self

Lastly, visualize who you want to become once this funk has passed. Imagine a version of you who has:

• Regained their energy
• Reconnected with purpose
• Felt proud of how they showed up during this time

Close your eyes and picture that version of you. Speak affirmations like:

“This is temporary. I am growing through this. I can and will feel like myself again.”

Visualizing the outcome you desire creates a neurochemical pathway toward hope—and that’s often the very thing that begins the climb out of the fog.

💬 Final Thoughts

No one is immune to emotional slumps. But you can take empowered steps to get out of a funk, one small action at a time.

Whether it’s shifting your environment, moving your body, or connecting with others, these steps invite healing without shame. Bookmark this list for days when life feels heavy.

Remember: You’re allowed to feel low. But you also have the tools to rise.