Updated on October 15th, 2025
AD | Life has a funny way of serving us a mix of highs and lows, but let us face it—sometimes the lows feel like they are taking over the whole show. You know, those days when getting out of bed seems like an Olympic sport and you would rather just roll yourself up in a burrito blanket and stay there. When the lows get a little too low, it is time to call in reinforcements. And no, we are not talking about binge-watching Netflix until you forget what day it is. Here are a few steps to consider as a guide to pulling yourself out of that funk.
Step 1: Acknowledge the Funk
First things first: admit it. You are in a funk. There is no point in pretending everything is sunshine and rainbows when you feel like a wilted houseplant. This is not about wallowing, but about giving yourself permission to feel crappy. You are not a robot, after all (although if you were, you would probably have a self-diagnostic mode for this kind of thing).
Tip: Try saying it out loud—“I feel like crap today.” It might sound ridiculous, but there is something powerful about acknowledging your feelings.
Step 2: Move Your Body, Even if Just a Little
I know I know, exercising is the last thing you want to do when you are feeling down. But here is the deal: moving your body can actually help lift your mood. I am not saying you have to run a marathon or become a yoga guru. Just put on some tunes and dance around your living room like nobody is watching. Or go for a walk and count how many weirdly shaped clouds you can find.
Tip: Make it fun! Dance like a wacky inflatable arm-flailing tube man or do some exaggerated stretches. Anything to get the blood pumping.
Step 3: Eat the Damn Chocolate
Sometimes, self-care means indulging a little. Grab that chocolate bar you have been eyeing or whip up your favorite comfort food. There is no shame in treating yourself to something that brings you a little joy. And hey, science says chocolate releases endorphins, so consider it part of your self-care routine.
Tip: Do not eat the whole cake. Moderation is key here, but a little indulgence can go a long way.
Step 4: Talk it Out
When the going gets tough, it is time to talk it out. Call a friend, text your mom, or rant to your pet. Sometimes just saying things out loud can help you process your feelings and see things from a different perspective. If you are feeling especially stuck, consider chatting with a professional. A Cigna therapist, for example, can be a great resource for navigating the stormy seas of your mind.
Tip: If talking to someone feels like too much, try writing your thoughts down. Journaling can be a great way to get things off your chest.
Step 5: Disconnect to Reconnect
We all love a good scroll through Instagram, but when you are feeling low, seeing everyone else’s highlight reels can make things worse. Put down the phone, close the laptop, and step away from the endless cycle of FOMO-inducing content. Spend some time offline doing something you love, whether it is reading a book, cooking, or just staring at the ceiling and daydreaming.
Tip: Put your phone in “Do Not Disturb” mode. Your notifications will still be there when you are ready to come back.
Step 6: Tidy Up Your Space
Okay, hear me out: cleaning might not sound like fun, but a cluttered space can contribute to a cluttered mind. Start small—make your bed, wash the dishes, or tidy your desk. There is something incredibly satisfying about creating order out of chaos, and it can give you a small but important sense of accomplishment.
Tip: Set a timer for 10 minutes and see how much you can get done. You might be surprised at how much better you feel after a quick tidy-up.
Step 7: Treat Yourself Like You Would a Friend
When your best friend is feeling down, you do not tell them to suck it up and get over it, right? You show them kindness, patience, and understanding. Do the same for yourself. Give yourself permission to feel what you are feeling and treat yourself with the same compassion you would extend to a loved one.
Tip: Write down some positive affirmations or things you love about yourself. Keep them handy for when you need a little boost.
Step 8: Try Something New
Sometimes, shaking things up is the best way to snap out of a rut. Try a new hobby, take a different route home, or cook a recipe you have never made before. New experiences can bring a fresh perspective and a little excitement back into your life.
Tip: Keep it simple. You do not need to take up skydiving (unless you want to, of course). Even small changes can make a big difference.
Step 9: Laugh it Off
Laughter is the best medicine. Watch a funny movie, read silly jokes, or call that friend who always makes you laugh. Laughter can help shift your mood and remind you that life does not always have to be so serious.
Tip: If you are not in the mood for comedy, try looking up funny cat videos. They are basically a guaranteed mood booster.
Step 10: Seek Professional Help if You Need It
If your lows are feeling too heavy to handle on your own, it is okay to seek help. Therapists, like those available through Cigna, can provide support and guidance to help you navigate tough times. There is no shame in asking for help—everyone needs a little extra support sometimes.
Tip: Do not wait until things feel unbearable to reach out. Seeking cigna online therapy early can make a big difference.
So, There You Have It
A down-to-earth guide to pulling yourself out of a funk. Remember, everyone goes through lows and rough patches, and it is okay to ask for help when you need it. Be kind to yourself, take it one step at a time, and before you know it, you will be back to your usual self, ready to take on the world.
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