Ever feel like the days are droning on or you’re slowly walking through mud? Are you just not feeling like yourself lately? Many people describe this feeling 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.

If you’re feeling stuck, foggy, or disconnected, you’re not alone — and there are concrete steps you can take to feel like yourself again.

Slumps vs. Depression: What’s the Difference?

A common question I hear from my clients is: “Am I clinically depressed or what is going on with me?” Knowing the difference between depression and slumps is important.

What is a slump?

Temporary (typically less than two weeks)
Triggered by tress, burnout, change, or overwhelm
Characterized by:
- Low energy and tiredness
- Lack of motivation
- Feeling like you’re going through the motions
- Lack of interest in pleasurable activities
- Days blending together or feeling like you’re on autopilot

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.

What is depression?

Depression is a condition that can cause episodes lasting a minimum of two weeks long. It can have many psychological symptoms, including:

Consistent 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

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 Therapist-Recommended Ways to Get Out of a Slump

#1 Get back into your body.

What I mean by this is pay attention to your physical being. When we feel emotionally stuck, we often become disconnected from our physical selves.

Your body holds stress long before your mind consciously registers it. Fatigue, muscle tension, shallow breathing, and heaviness can all signal nervous system dysregulation.

Body scan:

Start at the top of your head.
Slowly move your awareness down to your toes.
Notice areas of tension, tightness, or numbness.
Observe without judgment.

Gentle movement:

A 15-minute walk
Gentle stretching
Yoga
Swimming
Light strength training

#2 Talk it out.

When you’re in a slump, your thoughts can become repetitive and distorted. 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”. Therapy can:

Interrupt negative thought cycles
Improve self-awareness
Help you set realistic goals
Provide accountability
Teach coping strategies for stress and burnout
Shift out of your automatic through processes and create new neural pathways that set you up for greater success.

#3 Take a pen to paper.

Write it down to clear the mental clutter! 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.

Try one of these prompts:
What is draining me right now?
What would feel supportive this week?
What am I avoiding?
What do I need more of?
What do I need less of?
You can also:
Make a simple to-do list
Reflect on your week
Practice grounding using your five senses
Brain-dump everything on your mind

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

FAQ: Getting Out of a Slump

Yes, if left unaddressed, a temporary slump can develop into more persistent depressive symptoms. Ongoing rumination, social withdrawal, changes in sleep or appetite, and feelings of hopelessness may indicate something more serious than a temporary slump.
You should consider therapy if:
- Symptoms last longer than two weeks
- You feel persistently hopeless or numb
- You’re withdrawing from relationships or responsibilities
- You experience thoughts of self-harm or suicidal ideation
Therapy can help you understand the root causes of low mood and develop sustainable coping strategies. Reach out to us to book a free consultation!
Yes. Burnout — especially from work, caregiving, or major life stress — is one of the most common causes of feeling stuck or unmotivated. Burnout-related slumps often improve with boundaries, rest, emotional processing, (and therapy!!)