I believe the key to building confidence is keeping the promises you tell yourself—no matter how small. The promises like “I’m going to call my grandparents today” or “I am going to take a sunset walk after dinner.” Staying true to the intuitive guiding voice inside has been one of the top three things that helps me create beautiful seasons through every chapter of life–especially getting out of a funk. It also helps me fend off seasonal depression and quickly pivot my routines and actions when I feel myself falling into a funk. Here’s how I improve my mental health and get out of a rut in three attainable steps: creating self-confidence through trusted actions, testing and finding daily habits that yield great days, and learning how to pivot through the seasons of life.
Get Out of a Funk (but Keep the Funky)
If there is one word to get you out of any unwanted situation, it is PIVOT. As I navigate adulthood, specifically my 20s, it is glaringly clear how much of life is a test of how well we can pivot. To pivot with routine, relationships, and with self-awareness.
According to Merriam-Webster, to pivot, has the power of both a verb and a noun:
V. turn on or as if on a pivot
N. the central point or pin on which a mechanism turns or oscillates“Okay, but when do I know that it’s time to pivot.” Here are some ques that don’t lie.
How to know when to pivot?
Finding places to pivot comes with a certain in-tune-ness with self. It’s a way of knowing that a situation or space doesn’t feel like it’s benefiting you anymore and it’s time to make a change. For me, I feel the need to pivot when:
- I question if there is more to life
- I feel unsettled about a space or a person
- Or the opposite—I feel myself getting too comfortable
Daily Habits to Improve Mental Health
I will be the first to say it: every single day is different, and I don’t always stick to all these habits every day. However, I do know that I feel better when I stay consistent with these suggestions and if I start feeling in a funk I know it’s because I went too many days without putting emphasis on these routines.
Consistent Bedtime and Wakeup Time: This can be difficult to maintain at the bookends of the day, but I like to at least hold true to the consistent bedtimes and wake-up times on the weekdays, then allow for some flexibility on the weekends. Weekly bedtime is around 11:00pm and wakeup is around 6:30am. After setting my alarms, I plan a night routine that allows for thorough unwinding from the day and helps prep for the morning.
Daily Movement: Walking, Pilates, yoga, and weight training are my movements of choice. In addition, I like to incorporate extra NEAT movement where I can. NEAT stands for non-exercise activity thermogenesis and according to Very Well Fit “it describes the calories burned by the movements we make (often unplanned) when we go about daily business.” This is the fun kind of movement…like cleaning, dancing, errands, breathing, sleeping, etc. Okay, maybe not cleaning, but you get the idea.
Holistic-Focused Menu: Treating food as medicine has been a practice of mine since high school. After experimenting with fad diets and falling into the trappings of social media expectations, I learned to balance beauty standards with a holistic approach. Instead of counting calories, I count nutrients. Instead of obsessing over clothing sizes, I focus on wellness. And overall, I am working towards educating myself, and others, about well-rounded ways to fuel the body.
Journaling and Mindfulness: A morning routine is the ideal place to set yourself up for the day. Jon Acuff said in his book Soundtracks, that “the morning is your launchpad for the rest of the day” so make it count. I use the A.M. hours to journal or be mindful in some way. This could include meditation, yoga, breathing exercises, or a walk with no music or distractions playing in the AirPods.
Continued Education: This can be as simple as picking up that book that you’ve been meaning to crack open for months. Or buying that course that keeps sending you “This is your last chance!!” or “Lowest Price EVER” emails. Jenna Kutcher’s e-mail marketing has a perfectly relatable and educational tone that always pulls me in for either a read or a purchase. Here are some other ideas for continued education:
- Start playing that instrument that your mom insisted on lessons and you wish you hadn’t put down
- Download a language learning app like Babbel or Duolingo and start playing
- Schedule a cooking or wine-tasting class—alone, grab a friend, or make it a date night
Doing something every day, no matter how small, to better yourself, brings you closer to the most purpose-driven version of yourself. Creating self-confidence through listening to the intuitive voice telling you how your body, mind, and soul need to be cared for, along with learning to pivot through the seasons of life, is a guaranteed formula for happier days saturated in a-ha moments and an overwhelming abundance of gratitude.
5 Small Ways to Have Better Days
There is so much power in consistency—especially when it comes to daily habits. For me, these small daily somethings have recently included:
- Making my own nut milk instead of buying the cartons at the grocery store. Plant-based milk at the supermarket has added fillers, thickeners, and preservatives that can be easily avoided with a little planning ahead. This might sound like it takes a long time, but it only takes about ten minutes every 3-4 days. (See the recipe I use at 3 Easy to Make Wellness Recipes for a Balanced Diet). This is a simple way to include nutrient-focused foods into my coffee, smoothies, and other recipes every week.
- Taking a walk outside every day. This gives a dose of vitamin D, time to call a friend/family member, a handful of minutes with a book or podcast, and helps energy levels throughout the day while building bone density. (Fun fact: I learned at the doctor this week that we can only build bone density until age 35 and then we start to lose it. So, it’s important to build as much before that age as possible).
- Keeping a list on my phone of people to connect with on a daily, weekly, and monthly basis. This has helped me routinely maintain relationships while life keeps getting busier. I contact loved ones through letters, texts, calls, and planning times to get together. Connecting to others regularly is essential for my mental health. When struggling with seasonal depression or feeling like you’re in a funk, it’s important to keep a strong network of people who support your journey.
- Doing vision work, both large and small scale. An example of larger scale would be journaling about how I want my life to look in 1, 3, 5, 10(+) years. I also make Pinterest boards for a visual version and as something that is easily accessible that I can look back on, years from now. On a smaller scale, I try to ask myself every day “What am I going to do today to bring someone else joy? How am I going to show love to myself today? What are some of my goals for the week or month that I can get started on now? Etc.”
- Buying and consistently working to complete online courses. This helps give me the educational gratification that was given all throughout grade school and college. After completing my bachelor’s degree, I found myself craving to learn in a similar class-room style that I’d been used to my whole life. Some topics of courses that I have taken include Sophie Lee’s Perfecting Pinterest and Blogging, Jenna Kutcher’s Content Lab, Nitsan Raiter’s MYB, Hannah Eve’s Level Up, and am currently working on completing my Holistic Nutritionist Certification.
Getting Back on Track
While forming and following through with healthy habits, learning when and how to pivot, and building trusted relationships with others and self are all essential to getting back on track, there is something else, equally as important. Find what triggers the funk. Ask yourself “What changes in your routine lead to feelings of imbalance relating to your routine, value system, and relationships?” Finding what activates a funk helps you feel better and get back on track quicker. Here are some of the sure ways I sense a funk coming on:
- Going too long with an irregular sleep schedule
- Not incorporating daily movement (NEAT)
- Failing to reach out and connect to family and friends
- Eating more processed and sugary foods than usual
- Not having an outlet for continual learning
conclusion
Keeping a pulse on the state of your mental health is a marathon journey, not a sprit. Every little moment that you spend checking in with yourself matters. And when it comes to getting out of a funk, know first that you’re one of many, that feels off track sometimes. You’re not alone By learning your off-track triggers and then applying actionable steps every day to stay feeling your best, there will be less off-track and more living your exceptional life.
xxx
Allie M
Disclaimer: I am not suggesting that being in a funk is comparable to being clinically depressed. While all of these daily habits will help with both of the above, please consult your physician if you need medical assistance.
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