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August 2, 2021How to Get Out of A Depression Funk
Everyone has their off days or goes through an emotional funk. There are some days where you may feel irritable, sad, and tired, sometimes without knowing why.
However, sadness is a natural and normal response to challenging events in life, loss, and change. Sometimes these feelings stick around longer than we expect, but what then? If these feelings aren’t addressed, they could progress into a formal mental disorder, which can have a severe impact on your life. Being in a funk is no fun. If you’re feeling off and want to move on, our mental health rehab in Florida is sharing some tips on how to get out of a depression funk that can help.
What Is The Difference Between Sadness and Depression?
Sadness and depression are used interchangeably, but they aren’t the same thing. One is a symptom of the other, and the progression, longevity, and severity of sadness play a key factor in diagnosing someone with depression. Sadness is a normal reaction to loss, disappointment, problems, and challenging situations. Feeling off or sad from time to time is a normal part of life. Usually, this feeling goes away after a while, and when it does, you’re able to carry on with your life. However, when sadness lasts and progresses into other symptoms, it can indicate a more serious condition.
Depression (major depressive disorder) is a mental condition that affects a person’s mood, thoughts, and behaviors. Depression can impact the way you understand yourself and the way you understand and relate to others. This disorder can occur for no apparent reason and lasts for a long time. Depression and sadness are often confused for each other, but the former is much more serious. People with depression don’t just feel sad. They also feel worthless, hopeless, empty, or numb. Some may experience this condition as anger or irritability, while others experience it as severe sadness. Although this condition is a psychological one, it can also impact a person’s body through symptoms like fatigue, decreased energy, and inexplicable body aches.
Additional signs and symptoms of depression include:
- Feelings of sadness, emptiness, or hopelessness
- Feelings of worthlessness or guilt
- Overthinking or fixating on past failures
- Frequent mood swings, emotional outbursts, irritability or frustration, even when facing minor issues
- Loss of interest or pleasure in most activities, including those that were once enjoyable
- Sleeping too little or too much, or experiencing insomnia
- Fatigue, exhaustion, and lack of energy
- Reduced appetite and weight loss or increased appetite and weight gain
- Anxiety
- Slowed thinking, speech, or body movements
- Trouble thinking, concentrating, and decision-making
- Frequent or recurrent suicidal thoughts or attempts
- Unexplained physical problems, such as body aches
A person can be diagnosed with depression depending on how long the symptoms last. A diagnosis is usually confirmed if any of the symptoms above last for two weeks or longer. At that time, individuals who are diagnosed with this condition are encouraged to get help. Banyan Mental Health is a facility dedicated to helping individuals with depression and other mental disorders learn how to cope with their symptoms and find a healthy balance in life. If you or someone you know is battling major depressive disorder, our depression treatment in Florida can help.
Questions about our Facilities or Programs?
Our admissions coordinators are available 24/7 to answer any questions you may have as you consider whether treatment at Banyan is right for you or your loved one.
Tips on How to Get Out of Your Depression Funk
Depression can be caused by factors like genes, chemical brain imbalance, family history of mental illness, and environment. Depression isn’t just a bad mood you can get out of. It’s a serious condition. Even so, as serious as this disorder is, there are several practical ways to cope with it. Below are some ways to snap out of a depression funk that you can apply to your life today.
- Eat a healthy diet: Food can impact your mood and the way you feel, so eating a clean diet can help.
- Get more exercise: Exercising at least 30 minutes a few days a week can activate the release of endorphins and stay healthy.
- Get some sun: Getting some sun every day not only boosts your serotonin levels (and thus your mood), but it also lowers blood pressure, contributes to bone health, and improves sleep.
- Speaking of sleep, get your eight hours every night: Sleeping helps regulate your mood and prevent irritability that can contribute to other depression symptoms.
- Spend time with loved ones: Socializing distracts us and reminds us that we have people who care about us in our lives.
- Start a new hobby: Hobbies not only occupy your free time, but they also encourage you to make “me time” for yourself.
- Be patient with yourself: It’s not your fault that you have depression. You are not your condition. With that being said, it’s important to be kind to yourself as you learn how to be patient and maneuver life with this disorder.
The Benefits of Meditation for Overcoming a Funk
Meditation offers a powerful remedy for those moments when life's challenges leave you feeling stuck in a funk. By practicing mindfulness, you engage fully with the present, focusing on what you see, hear, feel, smell, and taste. This heightened awareness brings a series of profound benefits:
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Reduced Stress Levels: Meditation allows you to detach from overwhelming thoughts, reducing stress and helping you find calm amidst chaos.
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Improved Emotional Health: Regular mindfulness practices can help elevate your mood, offering moments of joy and freshness that can shift your perspective.
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Enhanced Concentration: By focusing on the present, you can improve your attention span and mental clarity, helping you engage more deeply with your daily activities.
Immersing yourself in the present moment without judgment can help you reframe your experiences. This shift in focus helps you appreciate the now, pulling you out of the mental fog and reconnecting you with the world around you.
What is Mindfulness and How Can It Help You Get Out of a Funk?
Mindfulness is a practice rooted in being fully present and engaged in the current moment. Unlike daydreaming or being lost in thought, mindfulness involves actively using your senses to immerse yourself in your surroundings.
How Does Mindfulness Work?
When practicing mindfulness, you pay close attention to:
- What you see
- The sounds around you
- Physical sensations you're experiencing
- Smells in your environment
- Sometimes even tastes
Engaging these senses shifts your focus from ruminating thoughts to the immediate experience.
Benefits of Mindfulness for Overcoming a Funk
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Breaking the Cycle of Negative Thinking: Often, being in a funk means we're trapped in a loop of negative thought patterns. Mindfulness helps disrupt this loop by bringing you back to the present.
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Enhanced Awareness: By fully experiencing the present moment, you become more aware of the beauty and joy in your immediate surroundings, whether it’s the warmth of the sun, the sound of birds, or the taste of your favorite tea.
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Reducing Stress: Mindfulness practices can lower cortisol levels, the stress hormone, which helps reduce anxiety and improve your mood.
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Improved Emotional Regulation: Regular mindfulness practice can help you manage your emotional responses better, making it easier to deal with life's ups and downs.
Steps to Practice Mindfulness
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Find a Quiet Space: Start by sitting somewhere free from distractions.
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Focus on Breathing: Take deep breaths, paying attention to the sensation of air entering and leaving your body.
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Engage Your Senses: Look around and notice the colors and shapes. Listen to the ambient sounds. Feel the texture of something nearby. Smell the air. If appropriate, notice any tastes in your mouth.
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Return to the Present When Distracted: If your mind starts to wander, gently bring it back to your breathing or sensory experiences.
Conclusion
Mindfulness is more than a temporary fix; it's a way to permanently change how you interact with the world. By embracing mindfulness, you're not escaping your problems, but rather approaching them with a calm and clear mind, making it easier to navigate through life's challenges.
How Developing a Sense of Gratitude Can Help You Get Out of a Funk
Feeling stuck or down? Cultivating a sense of gratitude might just be the remedy you need. Here’s how:
Boosts Happiness
Research consistently shows that acknowledging what you're thankful for can elevate happiness and reduce feelings of depression. This isn't just about thinking positive thoughts; it's a mental shift that helps to reframe your perspective on life.
Enhances Meaningful Connections
Expressing gratitude, whether through writing or verbal communication, can strengthen your relationships and deepen emotional connections. This can make social interactions more rewarding and less isolating, thereby lifting your spirits.
Practical Steps to Practice Gratitude
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Keep a Gratitude Journal: Write down a few things you're thankful for each day. You can make this a special ritual—find a cozy spot, use a favorite pen, and take your time.
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Notice the Small Things: Focus on appreciating the small, everyday moments—like a kind gesture from a stranger, a well-prepared meal, or time spent with loved ones. These are often the true sources of long-term joy.
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Verbalize Your Gratitude: Tell people you appreciate them. Whether it's a heartfelt thank you to a friend or a compliment to a coworker, expressing gratitude aloud can amplify positive feelings.
Gratitude isn't about overlooking your struggles; it's about finding light in the little things that truly matter. By developing a sense of gratitude, you can shift your focus from the negative aspects of life and start to see the beauty in everyday moments, ultimately helping you to get out of that funk.
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How Seeking and Creating Meaning Can Help You Get Out of a Funk
When life feels monotonous and unfulfilling, even small problems can seem overwhelming. Finding a sense of meaning and purpose can help make life's challenges more manageable.
Here’s how you can infuse your days with purpose:
Reflect on Your Core Values
Take some time to think about what truly matters to you. Ask yourself:
- What are my core values?
- Am I living in alignment with these values?
If you realize there’s a disconnect between your daily activities and what you cherish most, it’s time for a change.
Take Small, Intentional Steps
Identify small actions you can take to align your life more closely with your values. Start with manageable tasks that you can integrate into your daily routine:
- Set a morning ritual: Begin your day with activities that ground you, such as journaling or meditation.
- Mindful moments: Incorporate short breaks throughout your day to practice mindfulness. For example, enjoy a cup of tea without distractions.
Engage in Meaningful Rituals
Rituals can add a layer of purpose to your everyday life. Whether it's starting your day with quiet reflection or ending it with a gratitude list, these simple acts can provide structure and a sense of accomplishment.
Examples of Meaningful Rituals
- Morning Pages: Spend 10 minutes every morning writing down your thoughts to clear your mind.
- Mindful Eating: Turn your meals into a time of mindfulness by savoring each bite and appreciating the flavors and textures.
- Evening Reflection: Reflect on your day by listing three things you're grateful for each night before bed.
By creating and engaging in these meaningful activities, you can transform your routine from a series of tasks into a series of nourishing experiences. The key is to start small and gradually build practices that resonate with your deepest values, helping you emerge from that funk feeling more connected and fulfilled.
If you’re wondering how to get out of a depression funk, the first thing you should do is seek professional guidance. Although depression can range from mild to severe, it should always be taken seriously. Those with major depression or other forms of mental illness can find the recovery resources they need at Banyan Mental Health. Call us today at 888-280-4763 to learn more about our inpatient mental health rehab.
