How do you dig yourself out of a mental, physical, or emotional rut?
It might seem like a rhetorical question; one that doesn’t have a single answer, but in reality, the best way to reset depends on what you’re going through at the moment. Some people swear by exercise, others rely on meditation or prayer. No matter your path, the key is to mix it up and find what works best for you.
Here are 10 tried-and-true strategies to help you climb out of that funk and back into feeling like yourself again:
1. Call a Friend
Yes, call. Don’t just text. Hearing the voice of someone you care about can do wonders for your soul. You don’t even have to dive into all your stressors right away; sometimes just catching up and laughing together is enough to lift your mood. And if you do need to vent or get feedback, a good friend can offer support and perspective in a way that feels safe and comforting.
2. Read an Inspirational Biography
Pick up a biography of someone you respect; an athlete, artist, entrepreneur, or anyone who inspires you. You’ll often find their journey wasn’t perfect or linear. Many faced unimaginable struggles, made big mistakes, and experienced deep pain before reaching their version of success. It’s a great reminder that life’s detours don’t mean dead ends.
3. Volunteer
Helping others can bring you back to yourself. Find a cause that speaks to your heart and give your time or skills. When I mentored breast cancer patients during my own recovery, I gained a deeper appreciation for the support I had, and found new strength in supporting others. There’s always a healing power in connection.
4. Get Creative
Everyone has a creative side,yes, even you! Whether it’s drawing, coloring, sewing, scrapbooking, collaging, journaling, or working on a puzzle, engaging your brain in a low-pressure, expressive activity helps shift your mindset. I love to play with watercolors and draw just for fun. A friend of mine always has a puzzle going, which helps her focus and relax. (There’s even research showing puzzles are good for brain health.
5. Move Your Body
Walk, run, dance, stretch—just move. Especially outdoors, where the air is fresh and the plants are healing. Exercise increases endorphins, which are natural mood lifters. And when I’m stuck doing something mundane (like the never-ending pile of dishes), I crank up my favorite playlist and dance through it. Some songs even become “scream-oke” moments… like karaoke, but with a healthy dose of screaming. Try it!
6. Embrace Self-Care
Whether it’s meditation, breathwork, prayer, or a combination of them all—lean into your favorite self-care rituals. These practices aren’t luxuries; they’re necessities. Don’t feel guilty for doing them multiple times a day if that’s what your mind and body need. Been there. Done that.
7. Pep Talk Yourself
Okay, this might feel a little weird at first. But talk to yourself the way you would talk to a dear friend. Dictate or write out what’s bothering you and follow it up with a reminder: this won’t last forever. Better yet, write a love letter to yourself. Something like, “Hey, you’re amazing because ________.” Get specific and remind yourself what you’re proud of. You deserve it.
8. Prioritize Rest
Yes, sleep. Sometimes, the best way to reset your mind is to give your body what it desperately needs: rest. Sleep deprivation can intensify every negative emotion. As someone who doesn’t sleep well (thanks to chemotherapy-related neuropathy), I understand the toll it can take. On the worst days, I remind myself of the gift of survival and say, “Suck it up, Buttercup.” But I also remind myself to slow down. Life isn’t meant to be lived on a treadmill set to sprint. Build in buffer time and prioritize your well-being.
9. Garden (or Just Water Your Plants)
Gardening is healing; even if all you do is water your plants and remove a few dead leaves. I find joy in simply tending to them, watching them grow, and even propagating new ones. Free plants = happiness. You don’t need a green thumb to feel the benefits. Just take time to care for something living—it grounds you in the present.
10. Give Yourself Grace
This is the hardest one for me. But you’re not a robot, and it’s okay to feel all the feelings: disappointment, anger, sadness, frustration. We live in a culture that pressures us to be happy all the time, but life is a rollercoaster, and sometimes, you’ll be in the dips. That’s okay. It’s human.
There will be losses, diagnoses, breakups, unexpected setbacks. It’s okay to feel devastated. It’s okay to step back. It’s okay to seek therapy. One helpful tool during these times? Journaling. Write it all out. Later, when you’re on the other side, those journal entries will be proof that you can survive hard things; and come out stronger.
Final Thought:
I’m a Type A list-maker by nature, but I know not every solution works every time. That’s why it’s so important to have a toolbox of strategies. When you’re stuck, pull one (or more) out. Give yourself space to heal, recharge, and reconnect with your amazing, one-of-a-kind journey.
Bookmark this list. You’ll need it again. I know I will.