Are you currently in a slump, feeling depressed, tired, unmotivated, lacking focus, and probably feeling like a failure – you’re asking “how to get out of a slump” and become myself again. These are 20 actionable tips for overcoming slump season.
The reality is that falling into a slump now and then is all part of life.
And as long as you’re living, you’ll have good days, progressive seasons, productive months, and days where you feel like everything is going wrong.
In addition to this frustration, you’ll feel unmotivated and probably like a “total failure.”
Being in a slump is frustrating – if not checked, it can wreck your self-confidence and make you downplay how awesome you are and all the great things you’re accomplishing in life or business (maybe both).
I know this because I’ve been there, and even the most motivated and successful people in the world also experience high and low seasons.
Random or deep situations around you can trigger this feeling – like exhaustion, burnout, change in season, goals, endless to-do lists, stress, health issues, family, and relationships/“situationships” (avoid being in a situationship at all costs).
You see, you’re not alone right now. What’s important is getting out of a slump. This is why, in this blog post, you’ll find actionable steps I use to get out of a slump.
What Does It Mean to Be in a Slump?
Being in a slump is when you experience a decline or downturn in your mood, not feeling motivated, burnout, and a lack of zeal to carry out your daily activities. ‘
Sometimes, you may lose interest in various aspects of your life, such as work, relationships, business, and hobbies and activities you enjoy. However, being in a slump can be temporal or may last longer if not handled.
“Faith, how do I know if I’m in a slump or feeling burnout instead?”
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How Do I Know If I’m in a Slump?
How you react or feel when you’re in a slump varies from individual to individual, and your reaction may also vary according to your trigger.
For instance, I recently overcame a mental slump that lingered for two months.
At first, everything seemed normal until I realized I wasn’t writing as much as I should (I threw my daily writing habit out of the window). Before I realized it, two months had passed without me writing something new.
What triggered this? – Burnout, exhaustion, stress, and emotional issues.
How did I react? – I felt like I couldn’t grow my business despite making “big progress.”
I also stopped writing daily and noticed I was falling behind in the routines and habits I worked hard to build.
So, how you’re feeling may differ, but the common themes and points of being in a slump include;
- Decreased or lack of motivation
- Always having negative thoughts
- Feeling like a failure
- Burnout
- Having difficult concentration
- Lack of zeal to socialization and easy irritation
- Physical and mental fatigue, etc
Identifying whether you’re in a slump involves self-awareness and paying attention to various aspects of your life and well-being.
Kindly Note that experiencing one or two of these patterns doesn’t necessarily mean you’re in a slump. Sometimes, taking absolute rest works like magic.
Now, you know what it means to be in a slump and how to identify if you’re in a slump. The next big question is how to get out of a slump and become yourself again.
20 Helpful Tips for Getting Out of a Slump
These are 20 practical steps I’ve taken to get out of a slump myself and can guide anyone stuck in a slump. First, I broke this guide into 3 phases. The discovery phase, recharge and rest phase, and now it’s time to get out of the slump – solution phase.
1. Accept that You’re in a Slump
To find a solution to any problem, you must first acknowledge that there is a problem. The same goes for getting out of a slump.
You must first accept that you’re in a slump before seeking ways to escape it.
When you accept that there is a problem, you open yourself up to the possibility of a solution.
How do you accept that you’re in a slump? First, identify if you are showing the patterns of ‘someone in a slump,’ for example, burnout, lack of motivation, social isolation, etc.
First, reflect on when you felt more positive, engaged, and productive.
Comparing your current state to past experiences can highlight changes that indicate you’re in a slump.
It’s time to accept it and know it’s okay to be in a slump.
In fact, you’re not alone; it happens to anyone; even seasonal changes can trigger this feeling, especially in winter.
2. Identify the Root Cause
The famous saying “there’s no smoke without fire”. Similarly, “there’s no slump without triggers and causes.”
You need to identify the root cause and triggers to get out of a slump and possibly not be in that situation for a long time (because forever isn’t assured since sump feeling is a part of life).
Is it burnout? Stress at work? Problems in your personal life? Family? Not meeting your expectations and goals or just feeling overwhelmed?
Once you know what’s at the core of the issue, you can start dealing with it.
For instance, Imagine you’re fixing a leak in a boat. You’ll stay stuck if you keep bailing out water without finding and patching the hole.
But if you spot the hole, you can start fixing it, and voila! The boat stays afloat. That is the same when trying to get out of a slump in life.
3. Take Sometime Off
After identifying the root cause or trigger, this is not the time to fix anything.
I know you want to eliminate the slump feeling, but this is the time to rest.
Take a few days off and do the opposite of being productive: “lazy around, take a deep breath and slow down,” relax, and engage in activities that help you calm down.
For some, it could be going on Vacation, taking the weekend off, hiking, sleeping in, binge-watching your favorite shows, or going to the movies alone – This is the time to engage in activities that help you feel better.
For me, I took a few days off from work, traveled for a week, and received absolute rest and care.
And occasionally, I’ll reflect; after doing these for three days, I started feeling better, ready, and equipped to give work a shot.
4 . Prioritize Your Self Care and Love yourself Deeply
During this period, prioritize yourself.
Consider yourself and your mental health the most important thing in the world, and all your focus should be on YOU.
Indulge in self-care activities by incorporating 5- 10 minutes, creating a self-care menu, and even including self-care into your morning and evening routine.
Self-love is another significant factor that will help you get out of a slump.
Understand and detach your self-worth and love from your accomplishments in life.
Show yourself kindness and know you’re worthy of wholesome love, irrespective of the situation.
By practicing self-love and self-care, you’re recharging your mind and equipping your body to take on challenges without feeling overwhelmed.
5. Journal Your Thoughts
After taking things slow for a few days, now it’s time to take steps to get out of a slump.
Journaling is my favorite method to reflect, find patterns, and feel better.
After journaling, I often find solutions to lingering problems or directions to fix my emotions, thoughts, and challenges.
It is a powerful tool to help you get out of a slump by providing a way to express and explore your thoughts and feelings and become more self-aware.
Kindly note there’s no right way to journal; choose whatever technique works for you. if the free hand or brain dump helps you express yourself, go for it;
- start by writing (unfiltered) how you feel.
- Describe why you’re feeling that way.
- Brainstorm solutions that can help you get out of the slump. And it’s okay if you don’t get answers right away.
6. Focus on What You Can Control
When you’re in a slump and figuring out how to get out of a slump, it’s not the time to seek control over things.
This is the time to surrender and let go of things you can’t control and only focus on what’s within your control.
For instance, you can’t control how people use their social media, but you have control over the type of content you see and the accounts you engage with.
By focusing on what you can control, you’re removing external pressure and letting your mind rest.
7. Set Small Goals and Accomplish Them
When reflecting and brainstorming your goals, avoid going for the big goals.
During this period, you want to focus on achieving simple tasks and small goals that will make you happy and inspire you.
Setting and accomplishing small wins will inspire and motivate you to believe in yourself and your abilities and that you can also get past the situation.
When I couldn’t write, doing keyword research and setting a 12-day writing challenge helped me pick up writing daily again.
So, instead of wrapping up 3k words blog post in 3 hours, I gave myself 4 hours to do that.
While working through this phase, be kind and merciful to yourself and know that 5 – 10 minutes is enough to achieve something good.
Five minutes can be spent working on something trivial or something life-changing, and one of the simplest ways to win is to always connect the small things you do to the larger thing you hope to accomplish. – James Clear.
8. Enjoy Things That Bring you Simple Pleasures
Enjoying simple things that make you happy and bring you simple pleasures is one powerful way to get out of a slump, lift your mood, and find pockets of happiness in your day-to-day activities.
If we’re being honest, when in a slump, nothing may seem attractive, and you may be on the edge and become easily irritated.
But when you find joy in simple things, you feel motivated to try new things.
Start by making a list of things that make you happy; it could be singing, dancing, running, going on self-care dates, music, affirmations, swimming, reading, speaking to your loved ones, hugging, cuddling, holding hands, or spending the day practicing self-care.
The goal is to incorporate these little things that make you happy into your daily routine.
Another great option is buying or adopting a pet, especially if you live alone and need extra support at home.
9. Connect with Your Loved Ones
It’s common to isolate yourself when going through a slump. Reaching out to someone may be daunting.
However, connecting with your loved one and those you trust can help you find comfort, new perspective, and support.
Hearing others tell us that “we’ll be fine, we’re doing amazing goes a long way in bringing us comfort.”
Have you ever seen someone going through heartbreak, especially after leaving a toxic relationship where they may have experienced physical, verbal, or emotional abuse?
Remember, abuse like this may break them, with their self-confidence, self-worth, and self-love hitting rock bottom.
For this type of slump, having someone who loves and understands you – like your friend or family, repeatedly tell you that “you made the right decision, you’re doing fantastic, and things will only get better can get you out of this slump faster compared to being in isolation.
10. Get Rid of Your Biggest Time Wasters
Getting rid of your biggest time-wasters can be a game-changer when trying to get out of a slump.
I know you’re asking, faith, “How can getting rid of time wasters help me get out of a slump? I thought I was supposed to be unproductive.”
So think about it like cleaning up your workspace ― decluttering helps you focus, be more efficient, and feel better overall. That’s how ditching time wasters can boost your mood and productivity.
To get rid of time wasters, you should;
- Figure out what’s taking the most of your time; preferably, do this activity on paper.
- Rank your activities according to how much they contribute to your happiness and well-being.
- Cut out low-ranking stuff.
- Make room for good ones and habits.
“The greatest challenge in life is to be our own person and accept that being different is a blessing, not a curse. A person who knows who they are lives a simple life by eliminating from their orbit anything that does not align with his or her overriding purpose and values. A person must be selective with their time and energy because both elements of life are limited.” ― Kilroy J. Oldster.
11. Find Inspiration
Find Inspiration if you feel unmotivated and struggling to get out of a slump on your own.
Consider listening to motivational speeches or TED talks of people in similar situations.
You can binge and listen to these on YouTube, podcasts, books, and social media like Titktok and Instagram.
The goal is not to go down the “comparison rabbit hole” but to motivate yourself: “If she can do it, I can too.”
Kindly Note: when listening to others on social media, you should filter what’s valuable to you and what should be tossed out of the window.
12 . Try Something New
After setting small attainable goals, trying something new can be helpful in getting out of a slump.
If you’re an indoorsy, try dressing up and going out, even on a solo date. Go for walks, exercise, and attend new events near you. Start romanticizing life and live in the present.
PS: Here’s a list of things to do on a Friday night alone, both free, indoor, and outdoor, and can be done on any other day.
And on days when you feel like crap, forgive yourself, and get right back on it the next day.
Another helpful tip is to try new things that invalidate the reasons why you’re in a slump.
For instance, if you’re in a slump because you feel like a failure, learn new skills and find ways to grow.
Apply the power of 100, meaning you must try at least 100 times before giving up; you get me?
If you feel like your blog is not growing, write 100 SEO-optimized blog posts and share each post 100 times, consistently on Pinterest, before giving up.
When you’re stuck in the unemployment slump, apply to 100 jobs every month for three months, and you’ll receive at least one positive feedback.
And when your self-confidence is at rock bottom, take yourself on 100 fancy dates, say positive affirmations for self-love and confidence daily for 100 days before giving up.
The idea is that you try something new and step out of your comfort zone.
13. Practice Mindfulness
Mindfulness is all about being present in the moment. It’s not about dwelling on the past or worrying about the future; it’s about experiencing and fully engaging with the here and now.
When you’re in a slump, it’s easy for your mind to get all tangled up in negative thoughts and worries.
Practicing Mindfulness and meditation can help you step back from all that chaos. It’s like taking a mental breather.
14. Block Negative Influences
Blocking negative influences can help you get out of a slump faster.
Who and what are your triggers?
Remember, we shared that knowing the root cause of your slump is an essential step. After this, you should block negative influences triggering you.
You know how sometimes you’re just not feeling great, and it seems like everything and people around you are making it worse?
For instance, If you’re in the rut of comparing your lives to others on social media.
Or, perhaps, you’re burnt out from stress at work. Set boundaries and understand it’s okay to say ‘NO’ if needed.
Always surround yourself with positive people and things. It could be as simple as picking a good playlist when you need a mood boost.
15. Talk to Someone
When facing challenges, the first instinct is to hide our problems and act alright before others.
But the truth is, talking to someone can go a long way in making you feel better.
If you’re uncomfortable sharing, you could seek help and bounce ideas with others indirectly without giving away too much information.
Or if you have a confidant, you can pour out your heart and allow them to listen to you.
Sometimes, they may offer no solution, but listening to you “rant as much as you want” can go a long way in letting things off your chest and lifting your mood.”
16. Give Yourself Credits and Be your Biggest Cheerleader
Discrediting yourself, unbelief, self-doubt, and depleting self-worth are often some of the feelings associated with ‘being in a slump.’
The feeling of Never being enough and feeling like “you’re not doing your best in life” is emotionally draining.
Plus, it’s super easy to focus on what’s going wrong and what you haven’t accomplished.
But if you take a moment, perhaps 5 minutes a day, to reflect on your wins (both big and small ), you’ll realize you’ve been making progress all along.
- Did you complete a project at work?
- Learn a new skill?
- Make progress on a personal goal?
- Wake up early?
Even minute wins like dressing up to go out, exercising, meeting health goals, etc.
17. Find New Hobbies
Hobbies are powerful tools for personal growth and well-being. Engaging in activities that genuinely interest you can bring a sense of fulfillment, boost your mood, and even relieve stress.
Once, I got into a chat with Craftymama. She began making beautiful rock art (kindness stones) during the pandemic as a coping mechanism, and it slowly became a part of her lifestyle.
If you want to get out of the slump, opening yourself to new hobbies is refreshing and an instant immune booster.
18. Replace Negative Thoughts
Replace sneaking thoughts with positive affirmations.
However, some people frown at affirmations, calling it a form of “delulu.”
Affirmations are a powerful tool that can help shift your belief from negative to positive.
When you affirm, you’re neither denying the existence of challenges nor pretending everything is perfect.
Instead, you’re shifting perspective and consciously focusing on the “good,” the light at the end of the tunnel, instead of dwelling on problems.
To replace your negative thought patterns, start by identifying these negative thoughts. Thought like;
- I’m not good enough.
- I cannot do it.
- I suck at accomplishing my goal.
- I am jobless
- I am in lack.
- I am not creative.
- I cannot achieve my dreams.
- I am hopeless.
These sneaky negative thoughts will only leave you in the funk of an endless slump. Instead, tell yourself these positive affirmations;
- I am good enough
- I can do it
- I am worthy
- I accomplished all my goals
- I am super creative
- I am capable of getting a job I set my heart to.
- I am hopeful.
- I am aligning myself in the highest place to achieve my dreams.
- My achievements don’t define me.
These positive affirmations are powerful and will not only boost your mood but also your self-love.
Learn how to use the lucky Gurk syndrome affirmations in this post.
Also, download our Digital and Printable Mindset Booster Affirmation Cards and stick them to where you’ll see and use them daily.
19. Seek Professional Help
If all these fail, seek professional help. At the same time, these are great ways to get out of a slump.
But if you’re still struggling, then recognize that reaching out to a professional doesn’t signify weakness;
Instead, it’s a brave step towards taking control of your well-being, and working with a professional can help you heal faster.
20. Understand That This, Too, Will Pass
Be patient with yourself, and understand that life happens in cycles; this is a season in your life, and it’s temporary.
Instead of wallowing in self-pity or self-judgment, this is the time to top up your self-love and understand that no matter how long slumps last, they are temporary, and over time, you’ll overcome them.
During this season, love yourself wholeheartedly, reduce your expectations, and focus on making the healthiest decision each day.
Final Thoughts on Getting Out of a Slump
Finally, I want you to know that you aren’t being lazy; you’re working yourself to the ground, and your body is taking over and forcing you to slow down and breathe.
Picture the person you want to be. Is this person happy? A healthy person? How would this person handle this situation and work your way back? Focus on the result you want out of life and take daily steps to be that person.
Also, picture the environment that will help this person you want to become perform at her highest and create that environment.
Will that person function well in an organized home or scattered environment? Will this person thrive better when living with her parents or living alone?
Suffice it to say that your environment and scenery can affect your peace, performance, relaxation, and mood, creating the right environment.
I hope you enjoy and find these tips helpful. Have you walked your way out of a slump before? What helped you the most? Share in the comments.
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