How to Snap Out of a Funk

We've all had terrible days. Bad hair, mean boss, family illness, fender-bender--whatever the reason, you're in a bad mood and can't seem to snap out of it. Wouldn't it be nice if you could take the day off and meet a friend to talk things over? But this option is not always possible in the real world where time is in short supply. Psychologists say the first step in crawling out of your funk is identifying what brought your down in the first place. Once you've figured out what's bugging you, a few simple steps can raise your spirits and help you cope with what ails you.

Instructions

Difficulty: Easy

1. Decode your mood. Sometimes you know what the problem is, but often times you don't. Ask yourself these questions to really figure out what is wrong:
   
   What's really bugging me? Think about the last few hours or days. Continue to go back until you hit upon the most upsetting thing that has happened, the one thing that resonates with you. This will help you address the real problem - not just the latest snafu!
   
   Am I avoiding something? If you still don't feel you've reached the root of your bad mood, ask yourself if there's something big going on that you're not willing to address, for example, is there someone (a new love or your best friend) that you're reluctant to show anger toward? Is there a nagging issue that's been building for months? Acknowledging the bigger issue will release some pressure.
   
   Could it be more than one thing? It's common to have multiple emotions cropping up at the same time. When you have two or more pressing problems, try to address them one at a time.
2. Calm down. Start by taking a few deep breaths to get your emotions under control, then try one of these techniques:
   
   Focus on breathing. Take ten deep breaths, this will help restore balance.
   
   Find a quiet place where you can have a moment of privacy to shut down the stimulation to your brain.
   
   Distract yourself. Diversions allow your emotions to calm down, so play with your dog, fold laundry or wash dishes for a few minutes.
   
   Get some exercise. Go out for a brisk walk or do some stretches or yoga poses. Just 10 minutes of activity can break negative thoughts and lift your mood.
   
   Blow off steam. Call a patient friend and be sure to tell them you're not trying to fix anything, you just need to vent - then let it go.
3. Create a strategy.
4. Talk to a problem-solver. It's easier to strategize with support and not alone. Discuss things you can do to feel better as well as fix the problem.
5. Make a list. It should include things that will make you feel better (like sending flowers to yourself or a friend). Number the items in the order that you want to accomplish them.
6. Visualize your ideal. Take a few minutes to close your eyes and picture what you want in the moment. Negative memories will be replaced by a positive picture.

Tips & Warnings

• If you find that your bad mood or "funk" is more serious, you could be mildly or clinically depressed. Please don't hesitate to seek help from a healthcare professional.