How to Get Out of Depression Funk: 10 Practical Strategies for Relief

Struggling with a depression funk is a heavy, lonely feeling that might seem impossible to shake. But it is possible to find relief and rediscover little joys in life. With a combination of self-care, emotional support, and professional help, you will move toward healing and hope.

I know how it feels—like you’re stuck in an endless loop of tiredness, apathy, and frustration. I’ve seen it in my clients, and honestly, I’ve felt it myself. Sometimes, even the things you typically enjoy feel overwhelming or pointless. But here’s the thing: small, intentional steps lead to profound change. Let’s explore ten practical strategies to help you feel like yourself again.

What Is a Depression Funk?

A depression funk is a state of feeling stuck in a depressed mood, often marked by fatigue, lack of motivation, and difficulty finding joy in daily life. It’s not as severe as major depressive disorder, but it does negatively affect your mental health and physical well-being. If you find yourself masking your feelings or unsure whether you’re dealing with a depressive funk or something deeper, this blog about masking depression will help you understand the signs and take steps toward clarity.

It’s important to know that feeling stuck or sad doesn’t make you weak or broken—it makes you human. Researchers at the Cleveland Clinic noted that low energy, irritability, and changes in routine are common signs of emotional funk. Globally, depression affects approximately 5% of adults, with women being 50% more likely to experience it than men, according to a 2023 report by the World Health Organization (WHO). Recognizing these feelings is the first step toward relief.

1. How Does Physical Activity Help Improve Your Mood?

Physical activity improves mood by releasing endorphins, the “feel-good” chemicals in your brain. It also reduces feelings of stress and improves your energy levels. According to research supported by the National Institutes of Health (NIH), physical activity not only helps reduce mental health conditions and depressive symptoms but also positively impacts sleep and energy levels, creating a cycle of improved mental and physical well-being.

If you’re feeling overwhelmed or unsure of where to start, here are some gentle, manageable ways to incorporate movement into your day:

• Take a 10-minute walk: Even a short stroll around your neighborhood will clear your mind and lift your spirits. Bonus points if you bring a pet or a friend along for company.
• Try light yoga: Simple stretches or poses like Child’s Pose or Cat-Cow will help release tension and calm your mind.
• Dance to your favorite song: Put on the music you love and let yourself move, no matter how it looks. It’s a great way to feel free and boost your energy.
• Do household tasks: Tidying up, vacuuming, or organizing a small space will get you moving while also creating a sense of accomplishment.
• Explore nature: Spend time at a local park, trail, or even your backyard. Fresh air combined with movement is incredibly grounding.

The NIH study found that physical activity doesn’t just boost mood at the moment—it sets the stage for better sleep and increased energy, helping you feel more balanced overall. The goal isn’t perfection; it’s progress. Every step matters, even if it’s small.

2. What Role Does Nutrition Play in Managing a Depressive Funk?

Eating a balanced diet with whole grains, lean proteins, and fresh produce improves mood and energy. Nutrients like selenium, omega-3 fatty acids, and antioxidants are especially beneficial for brain health and mood regulation. Research from a 2017 study found that individuals with moderate to major depression who improved their diet saw depressive symptoms reduce, with over 32% achieving remission.

If you’re wondering where to begin, here’s a list of foods to embrace and avoid to support your mental health.

Foods That May Help Improve Your Bad Mood

These nutrient-rich options help manage mood disorders by nourishing your body and brain:

1. Whole Grains: Brown rice, oats, and quinoa provide steady energy and B vitamins, which are important for nervous system health.
2. Omega-3 Fatty Acids: Found in salmon, tuna, walnuts, and flaxseeds, these fats may improve brain function and reduce depressive symptoms.
3. Selenium-Rich Foods: Brazil nuts, seafood, and whole grains help improve mood and reduce anxiety.
4. Vitamin D Sources: Fortified dairy, eggs, and oily fish support brain health, especially when combined with sunlight exposure.
5. Antioxidant-Rich Produce: Berries, spinach, and broccoli combat oxidative stress, which affect mood.
6. Probiotic Foods: Yogurt, kefir, and sauerkraut promote gut health, which studies suggest may influence mood.
7. Lean Proteins: Chicken, turkey, and chickpeas contain tryptophan, a precursor to serotonin, the “feel-good” hormone.

Foods to Avoid or Limit

Certain foods worsen mood swings or sap your energy, contributing to a major depressive episode or funk:

1. Refined Sugars and Carbs: Sweets, pastries, and white bread cause rapid blood sugar spikes followed by energy crashes.
2. Processed Foods: Chips, frozen meals, and fast food are low in nutrients and high in inflammatory fats.
3. Trans Fats: Found in many packaged snacks, trans fats negatively impact brain health.
4. Alcohol: While it may temporarily feel relaxing, alcohol worsens anxiety and depression symptoms over time.
5. Caffeine (in excess): Too much caffeine, especially late in the day, disrupts sleep and increases feelings of anxiety.

How to Start Eating for Your Mood

Small, manageable changes make a big difference to your mental performance. Start by adding one mood-boosting food to your meals each day and slowly reducing processed or sugary items. Think of it as a way to care for yourself, not a strict diet.

Every choice, even small ones, contributes to improving how you feel—one meal at a time.

3. Why Is Social Connection Important When Feeling Down?

Social connection reduces feelings of isolation and helps you feel supported. Spending time with family and friends, even if it’s just a phone call, will lighten your emotional load. Meaningful relationships not only improve your emotional resilience but also reduce the physical impact of stress.

Research highlights that social support boosts emotional well-being and reduces stress levels. According to HelpGuide.org, individuals with strong social connections experience lower rates of depression and anxiety, improved cognitive functioning, and even a reduced risk of cardiovascular disease.

If in-person interaction feels overwhelming, here are some small ways to connect:

• Schedule virtual coffee chats: Share a quick check-in with a friend over a video call.
• Send a thoughtful text: A simple “thinking of you” will brighten someone’s day and deepen your bond.
• Join an online community: Find a group that shares your hobbies or interests for meaningful conversations.

Small social interactions like these build a safety net of support, helping you through challenging emotions and reducing feelings of loneliness.

4. Does Practicing Mindfulness Help Reduce Negative Thinking?

Mindfulness helps reduce negative thinking by anchoring you in the present moment. It encourages you to observe your own thoughts without judgment.

Start with just five minutes of focused breathing. Apps like Calm or Headspace will guide you. Mindfulness isn’t about clearing your mind completely; it’s about creating space to acknowledge your feelings and let them pass.

5. How Does Gratitude Shift Your Perspective?

Gratitude shifts your perspective by focusing on what’s good in your life, no matter how small. It rewires your brain to notice positivity.

Try keeping a gratitude journal. Write down three things each day that made you smile, whether it’s a sunny morning, a kind word, or your favorite tea. This practice creates a healthy balance, helping you feel more grounded and less stuck.

6. How Does a Regular Routine Improve Mood Stability?

A regular routine provides stability, reducing feelings of chaos and unpredictability that worsens a depressive funk. It acts as an anchor, helping you feel more in control when everything else feels overwhelming.

If the idea of creating a routine feels daunting, start small. Here are a few gentle and manageable examples to weave into your day:

• Set a consistent bedtime: Aim to go to bed and wake up at the same time daily, even on weekends. This helps regulate your body’s internal clock and improves sleep quality, which is necessary for mood stability.
• Create a morning ritual: Begin the day with something soothing, like sipping tea while watching the sunrise, journaling for five minutes, or stretching lightly. These small moments of calm set the tone for the day.
• Schedule meals with intention: Plan regular meal times to nourish your body and maintain steady energy. For instance, enjoy breakfast as a mindful moment with whole grains and fruit to kickstart your morning.
• Dedicate time for small joys: Choose one activity you love—reading a book, tending to plants, or doing a puzzle—and block out 20-30 minutes daily to immerse yourself in it.
• Prepare for tomorrow: Spend five minutes each evening tidying your space or laying out clothes for the next day. This small act eases the mental load and provides a sense of accomplishment.

Routines don’t have to be rigid or packed with tasks. Think of them as a supportive framework, offering gentle predictability in your day. Each small, intentional habit will help you reclaim moments of peace and improve your emotional resilience.

7. Should You Seek Professional Help for Persistent Depressive Symptoms?

Seeking professional help is important if depressive symptoms persist, feel overwhelming, or interfere with your ability to function. A mental health professional provides a safe, nonjudgmental space to explore your feelings and offer personalized strategies, whether through therapy, lifestyle changes, or appropriate medication.

But how do you know when it’s time to reach out? Here are some moments to consider:

• When sadness feels unrelenting: If feelings of hopelessness or low mood last for weeks without easing, it’s a sign that you might benefit from professional support.
• When daily tasks feel impossible: Struggling to get out of bed, meet work obligations, or care for yourself regularly indicates that it’s time to seek help.
• When sleep or appetite changes dramatically: Sleeping too much, too little, or noticing big weight changes are signs that depression is affecting your physical health.
• When you feel disconnected: If relationships with family or friends are strained because of withdrawal or irritability, therapy will help rebuild connections.
• When you experience thoughts of self-harm or hopelessness: These thoughts, even fleeting ones, are serious. Please reach out to a professional or a trusted person in your life immediately.
• When you feel stuck despite trying self-care: If you’ve tried exercise, mindfulness, or other strategies without relief, a therapist will offer deeper insight into what’s going on.

Taking the Next Step It’s natural to hesitate, but reaching out for help is a brave and compassionate act of self-care. Therapy isn’t about “fixing” you—it’s about partnering with someone who understands mental illness and health and guides you toward healing. If you’re curious about what therapy might look like, read more about depression treatment without medication and the benefits of individual therapy.

Remember, you don’t have to manage these feelings alone. Professional mental health treatment is there to lighten the load and help you find your path to well-being. Learn more about your uncertain feelings and recognizing unspecified depression in this insightful blog. It could be the step you need toward feeling better.

8. How Does Fresh Air and Nature Boost Mental Health?

Spending time outdoors in fresh air boosts mental health by reducing stress, enhancing mood, and promoting relaxation. Just 15 minutes surrounded by greenery makes a difference, providing a much-needed reset for your mind and body.

Research from Johns Hopkins highlights that exposure to green spaces lowers cortisol levels, reduces blood pressure, and helps calm the mind. Whether it’s a stroll through a park or simply sitting under a tree, reconnecting with nature offers a powerful way to improve emotional well-being.

Here are a few easy ways to incorporate nature into your day, no matter your schedule:

• Take a short walk: Wander around your neighborhood, a nearby park, or even a tree-lined street. Let the sights and sounds of nature, like birds chirping or leaves rustling, soothe your thoughts.
• Sit in a peaceful spot: Find a quiet bench, patio, or even your backyard. Close your eyes, feel the breeze, and breathe deeply.
• Garden or plant care: Tending to plants, whether in a garden or a few pots on your windowsill, helps you feel grounded and connected to life.
• Try outdoor mindfulness: Practice mindful breathing or stretching while focusing on the surrounding nature—the warmth of the sun, the coolness of the breeze, or the smell of flowers.
• Plan a nature day: Dedicate time to visit a local park, forest, or body of water. Pack a snack, bring a book, or enjoy the company of a loved one.

Nature doesn’t have to be an all-day excursion or a grand adventure—it’s about the small, meaningful moments you create. These experiences not only brighten your mood but also foster a sense of calm, helping you navigate life’s challenges with more resilience.

If you’re struggling with persistent stress or if anxiety is holding you back from enjoying these small joys, seeking support will make a difference. Learn more about therapy services for anxiety and how they help you reclaim peace and balance in your life.

9. Will Helping Others Help You Feel Better?

Yes, helping others genuinely lifts your mood. Acts of kindness not only bring joy to those you help but also give your own life a sense of meaning and purpose. It’s a beautiful way to shift your focus from negative thoughts to positive action while fostering deeper connections with others.

Even small gestures create a ripple effect of positivity. Here are a few examples:

• Check in on a friend: Send a text or call someone who might need encouragement. A simple “How are you doing?” means the world to someone feeling isolated and brings a bit of happiness to your own life.
• Cook or bake for someone: Make a meal or bake cookies for a neighbor, friend, or family member who might be too busy or stressed to cook for themselves.
• Volunteer your time: Join a community cleanup, help at a food bank, or mentor a young person. These activities not only help others but also connect you with people who share your values.
• Run an errand for someone: Offer to pick up groceries, medicine, or even a cup of coffee for someone who’s struggling to find time or energy.
• Be present: Sometimes, simply sitting with someone, listening to their worries, or offering a warm smile provides comfort and connection.

Helping others doesn’t have to be grand or time-consuming—it’s the thought and care behind your actions that matter. Plus, research shows that acts of kindness release endorphins, often referred to as the “helper’s high,” which boosts your mood and mental well-being.

When you support others, you’re also nurturing yourself, creating moments of shared humanity and understanding that will brighten even the toughest of days.

10. What Are Little Joys, and Why Do They Matter?

Little joys are those small, everyday moments that spark happiness—a warm cup of coffee in the morning, the softness of a favorite blanket, or the simple pleasure of hearing a loved one laugh. These seemingly minor moments matter because they serve as gentle reminders that joy does exist, even during tough times and challenging situations.

Here are some examples of little joys to look out for:

• The warmth of sunlight streaming through your window or the refreshing feel of a cool breeze on your face.
• A funny meme or a video that makes you laugh out loud, even if just for a moment.
• The first bite of something delicious—a crisp apple, a piece of chocolate, or a favorite comfort meal.
• Noticing beauty in nature, like flowers blooming, birds chirping, or the calming sound of rain.
• A small act of kindness—holding the door for someone or receiving a genuine smile from a stranger.
• Getting lost in a good book or song, letting it transport you somewhere far away, if only for a while.

These little joys aren’t just distractions; they’re lifelines. They anchor you to the present, offering brief but meaningful moments of comfort and hope. By noticing and savoring these small details, you remind yourself that life still holds pockets of happiness, even when things feel sad and heavy. It’s these little joys that help you find your way back to feeling whole.

You Deserve Support and Hope

Feeling stuck in a depression funk is overwhelming, but remember—you don’t have to face it alone. Taking small, intentional steps toward self-care and reaching out for help make a world of difference. Whether it’s prioritizing little joys, creating a routine, or seeking meaningful connections, there are ways to nurture yourself and rediscover a sense of balance.

If these feelings persist or feel too heavy to manage on your own, professional support is always an option. Therapy provides a compassionate space to explore your emotions, uncover what’s holding you back, and develop tools to help you heal. Your well-being matters, and together, we’ll work toward a brighter, more hopeful future.

Ready to Take the Next Step?

If you’re feeling stuck, you don’t have to face it alone. Healing is a journey, and reaching out is the first powerful step toward reclaiming your well-being. Let’s work together to create a path forward that feels right for you.

Contact me today to schedule a session or learn more about how therapy for clinical depression will help you find relief and hope. Your well-being matters, and I’m here to support you every step of the way.

Author Bio

Dr. Susan Hollander is a compassionate therapist with over two decades of experience in mental health. She earned her Ph.D. in Social Work, reflecting her commitment to achieving the highest qualifications in her field. With a Master’s in Social Work from Barry University and extensive clinical training at local mental health centers, she combines academic excellence with real-world expertise to help individuals navigate life’s challenges.

Dr. Hollander believes in the transformative power of change at any stage of life. Her mission is simple yet profound: to help as many people as possible, empowering them to live fulfilling lives.