It was 12:33 pm on Labor Day weekend when everything came crashing down.
I had a meltdown.
At first, I felt ashamed and completely helpless.
But then I realized it was exactly what my soul needed to break free from the numbness I’d been feeling.
Not long ago, I lost a dear friend - a grief I had never experienced before.
But instead of processing the loss, I realized I’d been avoiding it.
Every weekend I filled my schedule, went out, and tried to have a good time when what I truly needed was time alone to sit with my emotions and allow myself to grieve.
Now I understand that to heal, I have to feel it.
But I couldn’t do this alone…
Thankfully, I’ve always leaned on my support system — close friends who are there for me through every storm.
And, of course, I equipped myself with the tools, resources, and hacks that helped me get back to a more positive and empowered state.
So, whether you're feeling stuck in a rut, overwhelmed by stress, or just dealing with a lingering funk, know that it’s OK to go through these feelings and it’s absolutely OK to ask for help.
Here’s a guide packed with affirmations, prompts, actionable tips (and a really cool surprise at the end) to help you break free from funk and invite more positivity into your life.
1. Start with Self-Compassion
First, be kind to yourself. It’s easy to spiral into self-criticism when you’re not feeling your best, but treating yourself with compassion is the first step toward healing. Acknowledge your feelings without judgment and give yourself permission to feel what you’re experiencing.
Affirmation:
2. Use Positive Affirmations to Shift Your Mindset
Affirmations are simple yet powerful statements that help rewire your brain for positivity. When you're in a funk, your inner dialogue might lean toward self-doubt or negativity. Replacing these thoughts with affirmations can help you focus on your strengths and the possibilities ahead.
Here are a few affirmations to try:
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"I am worthy of happiness and success."
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"I release all negative thoughts and embrace positivity."
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"Every day is a new opportunity to grow and thrive."
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"I have the power to change my thoughts and improve my mood."
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"I am resilient, and I can handle whatever comes my way."
Tip: Repeat these affirmations out loud or write them down in a journal each day. Over time, they’ll become more ingrained in your mindset, creating a more positive outlook.
3. Engage in a Gratitude Practice
Gratitude is one of the most effective ways to raise your vibration and shift your focus from what’s going wrong to what’s going right. Even when things feel difficult, there’s always something to be grateful for, whether it’s the support of loved ones, your health, or small moments of joy.
Gratitude Prompt:
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Write down three things you're grateful for each morning. They can be as simple as a good cup of coffee, the sunshine, or a conversation with a friend.
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At the end of the day, reflect on one positive thing that happened. This will help reinforce the good in your life.
4. Move Your Body
Physical activity is one of the quickest ways to shift your mood. Exercise releases endorphins, the body’s natural feel-good chemicals. You don’t have to hit the gym for hours—simple movements like a walk outside, yoga, or dancing around your living room can make a big difference.
Tip:
Try taking a 10-15 minute walk outdoors, focusing on your breath and the beauty around you. Even gentle movement can help clear your mind and boost your mood.
5. Journal Your Thoughts and Emotions
Journaling is a great way to get clarity on what you're feeling. Sometimes, we stay stuck in a funk because we haven’t processed our emotions. By putting your thoughts on paper, you create space to explore your feelings without judgment.
6. Connect with Loved Ones
Isolation can make a funk, pain, or sadness feel even heavier. Reach out to someone you trust, a friend, family member, or therapist— and talk about what you’re going through.
Simply expressing your feelings can be a huge relief, and connecting with someone else can shift your focus away from your struggles.
Tip:
Schedule a coffee date or a video call with a friend. Sometimes, even a brief connection with someone who cares can be the lift you need.
7. Break Free from Routine
Sometimes we fall into a funk because life starts feeling monotonous. Try shaking things up by doing something new or different. It could be as simple as trying a new hobby, cooking a new recipe, or taking a different route on your daily walk.
Tip:
Write down one new thing you’ll try this week. It could be as small as visiting a new coffee shop, reading a new book, or listening to a podcast that interests you.
8. Set Small, Achievable Goals
Feeling stuck often comes from a sense of overwhelm. Instead of trying to overhaul your entire life, start with small, achievable goals. These could be as simple as organizing one area of your home, drinking more water, or committing to 10 minutes of mindfulness each day.
Tip:
At the beginning of the week, write down three small goals you can easily achieve. As you check each one off, you’ll start to build momentum and feel more positive about your progress.
Losing a friend or loved one is an incredibly heavy burden to bear. But even on regular ‘bad days’, it’s important to face and process your emotions.
The difference I’ve come to see is between using distractions to avoid emotions and seeking genuine support to truly overcome them.
That’s why I’ve bundled my best wellness tools into one easy-to-use package - like a go-to "emergency kit" for life’s ups and downs. I call it: The Instant Positivity Pack.
The Positivity Pack is packed with 6 powerful tools and exercises (my favorite of course: NLP, EFT, Mantras, Visualization, and more) designed to instantly erase negative thought patterns that block your happiness so you can keep your vibe high almost all the time!
Whether you’re dealing with stress, sadness, or frustration, you’ll have a tool for every scenario, any time of day.
Instead of running from your problems, you’ll always have a solution to any emotion, situation, or person that’s pulling you down.
Remember: you don’t have to go through life’s ups and downs alone.
