How to Get Out of a Slump
Ever feel like the days are droning on or you’re slowly walking through mud? Are you just not feeling like yourself lately? This feeling is often described as being in a “slump”. It is characterized by low mood, irritability, and lack of motivation. We all can experience a slump from time to time, but it's important to understand how to pull yourself out of one.
Slumps vs. Depression
Slumps can very easily turn into rumination and create a negative perspective on elements of your life that lasts longer than necessary. This mental state can have effects on your relationships, career, self-care, and overall well-being. While slumps can be completely normal, we want to ensure it doesn’t become all-consuming. In the case that an individual is experiencing depression, some symptoms can look very different. Depression is a condition that can cause episodes lasting a minimum of two weeks long. It can have many psychological symptoms, including:
Low mood or sadness
Loss of interest
Unintentional weight gain or loss
Insomnia, early-morning wakefulness, or sleeping too much
Low energy or fatigue
Low self-esteem or excessive guilt
Trouble concentrating or making decisions
Feelings of hopelessness
Recurring thoughts of death or suicidal ideation
On the other hand, slumps do not typically last longer than two weeks and have the following symptoms:
Low energy and tiredness
Lack of motivation
Feeling like you’re going through the motions
Lack of interest in pleasurable activities
Days feel like they are blurring together or on autopilot
If you feel any of the above symptoms, it is important to consult with a mental health professional. At SGTG, we treat depressive symptoms using evidence-based methods that are tailored to your specific needs. We can also help you navigate any slumps or periods of low moods that you experience. The practice of talk therapy itself can have the power to relieve your symptoms because you are using vulnerability to initiate growth and change. Reach out for a consultation if you’d like to begin working with someone.
3 of the Best Ways to Get Out of a Slump
Get into your body. What I mean by this is pay attention to your physical being. Oftentimes, our body is trying to signal to us that something is wrong, so it's important to listen to what your body is trying to say. A great way to practice this is by utilizing a body scan. Start from the very top of your head all the way to your toes and pay attention to any sensations. Focusing on where you’re holding tension or seeing how your nervous system is functioning are also ways to tune in. Finding a way to move your body such as stretching, walking, swimming, or yoga can release endorphins which are hormones that help relieve pain, reduce stress, and improve your mood. There’s a reason that people say exercise is the best medicine!
Talk to someone. Externalize your feelings and thoughts to a trusted friend, family member, colleague, or therapist! When we are able to communicate with someone about how we are feeling, it allows us to build connection through vulnerability. It is through these means that we are able to experience growth in our lives and relationships. As Brene Brown says, “Vulnerability is the birthplace of change”. Talking to someone can additionally help you problem solve or set goals if that is an area you struggle with. Shining a light on a different perspective can help you shift out of your automatic through processes and create new neural pathways that set you up for greater success.
Take a pen to paper. Write it down! When you scribe, you are establishing a relationship with your internal system. The planner, organizer, feeler, caretaker, manager, or critic inside of you has the opportunity to be acknowledged when you are writing. Take the time to really sit with yourself and reflect on your needs.
You can make a to-do list, write out goals, put down some feelings, ground yourself by asking yourself about your five senses (What do you see? What do you feel? What do you hear? Do you smell or taste anything?), or reflect on your day/week/month/year. It doesn’t have to be formal or look pretty, it just needs to support the things that are on your mind. You can always search for journaling prompts if the blank page is intimidating.
If these three tactics feel challenging to you or if you’re struggling with getting out of your slump, don’t hesitate to reach out to us! At SGTG, our mission is to empower you with skills to live your most authentic life. We specialize in navigating life transitions so if you’re in need of guidance, book a free consultation with us!
Maddie Persanyi, LCPC
About the Author
Maddie Persanyi, LCPC is a clinical therapist specializing in anxiety, relationship issues, self-esteem, life transition, and trauma. She incorporates IFS, CBT, and strength-based therapy into her treatment. Read more about Maddie here.