How to Get Out of a Funk: 11 Science-Backed Ways to Boost Your Mood

That heavy, unmotivated feeling that settles in without warning? The one where Netflix doesn’t help, your favorite snack falls flat, and you can’t pinpoint exactly what’s wrong? There’s a name for it—and more importantly, there’s a science-backed escape route. Learning how to get out of a funk is one of the most valuable skills you can develop, because these low periods happen to everyone.

If you are struggling with extended periods of low mood, please note that this content is not professional medical advice. Consult a doctor or licensed therapist with any questions about your physical or mental health. The National Institutes of Health^{1https://www.nih.gov/} offers resources for finding professional support.

What Is a Funk?

A funk is a temporary state of low mood, lethargy, or lack of motivation that makes you feel “off” or “down.” Unlike typical daily mood fluctuations, a funk tends to persist for days or even weeks, affecting energy levels, productivity, and overall wellbeing. It’s also known as being “in a rut,” experiencing a “slump,” or feeling “stuck.”

A funk differs from clinical depression in duration and severity. While funks are temporary and often lift with lifestyle changes, clinical depression persists for two weeks or longer and may require professional treatment. It’s important to understand that a funk is not the same as a depressant effect on your system—it’s a natural response to life circumstances rather than a chemical or substance-induced state.

The Science of Mood

Most people assume bad moods are random—that funks just “happen” to them. This belief keeps people passive, waiting for the feeling to pass rather than actively shifting their brain chemistry. Even when you don’t know why you’re in a funk, understanding the chemical causes can help you take action.

The reality? Your moods are controlled by specific chemicals and hormones working together like an orchestra. Understanding these players gives you the power to conduct them.

Serotonin: The Stabilizer

Serotonin helps you feel balanced and contributes to your overall sense of wellbeing. Of the approximately 86 billion neurons in your brain, most are influenced either directly or indirectly by serotonin. This affects mood, appetite, sleep, memory, and social behavior—basically, serotonin touches almost every part of how you feel and act.

When serotonin levels are disrupted, everything feels off. Research published in Medical News Today^{2https://www.medicalnewstoday.com/} confirms that serotonin imbalances may influence mood in ways that contribute to depression.

Dopamine: The Motivator

That “blah” feeling after a long day? That’s often a lack of dopamine. Dopamine is released when you anticipate pleasure, receive a reward, or accomplish a goal. But here’s what most people miss: dopamine is less about enjoying the reward and more about the drive to pursue it.

This matters because when you’re in a bad mood, you often have trouble controlling your reactions. Dopamine helps regulate emotional responses and serves as the basis for hope—it engages your brain to spot potential rewards and take action toward them. Dopamine is your biggest motivator for fighting bad moods. When you have no motivation, it’s often a sign that your dopamine system needs a boost through small wins and novel experiences.

Studies from the National Institutes of Health^{1https://www.nih.gov/} confirm that dopamine deficiency results in Parkinson’s Disease, and people with low dopamine activity may be more prone to addiction.

Testosterone: The Confidence Chemical

Testosterone is the hormone of power, strength, and capability. For both men and women, testosterone levels can completely change how you feel—too much creates aggression, too little creates lethargy and powerlessness.

Some surprising facts about testosterone:

• Research from ResearchGate^{3https://www.researchgate.net/} shows men given testosterone lost belly fat
• Stock traders experience testosterone spikes on profitable days. Research by Coates and Herbert^{4https://www.pnas.org/doi/10.1073/pnas.0704025105} found that traders with higher morning testosterone made significantly higher profits, and one trader on a six-day winning streak saw testosterone rise 74-76%
• Studies reported in The Guardian^{5https://www.theguardian.com/} found that when watching sports, winners’ testosterone levels increase—and fans’ hormone levels get a boost too
• Research published in PNAS^{6https://www.pnas.org/} shows men typically have a lower 2D:4D ratio, meaning their ring finger is longer relative to their pointer finger compared to women. Scientists have found this correlates with higher fetal testosterone exposure

Oxytocin: The Connection Chemical

Oxytocin is nicknamed the “cuddle hormone” because it makes you feel loved and connected. It plays a major role in bonding, helping parents feel connected to their children.

Research from Radboud University^{7https://www.ru.nl/} by Inga Neumann found that oxytocin improves pro-social behaviors. It helps you relax, trust others, and feel more emotionally stable.

Oxytocin is primarily produced and affected by the people around you. Studies published in Mindletic^{8https://www.mindletic.com/} found that new lovers have higher oxytocin levels than single people for the first six months of their relationship. This explains why other people can flip your mood so dramatically—either into happiness or into toxicity.

When it comes to getting out of a funk in your relationship, oxytocin is your secret weapon. Physical touch, meaningful conversations, and shared experiences with your partner all trigger oxytocin release. If your relationship feels stale, try introducing novelty together—a new restaurant, a weekend trip, or even learning something new as a couple. The combination of oxytocin from connection and dopamine from novelty can transform relationship funks into renewed intimacy.

Endorphins: The Natural Painkiller

Endorphins are released in response to pain and stress. They’re your body’s natural way of fighting anxiety and the blues. With high endorphin levels, you suffer fewer negative effects from stress.

Runners know endorphins as the source of “runner’s high.” But exercise isn’t the only trigger—chocolate and chili peppers also cause endorphin release, which may explain chocolate cravings during stressful times.

11 Science-Backed Ways to Get Out of a Funk

Now that you understand the chemical cocktail affecting your mood, here are practical strategies to shift it:

1. Harness the Power of Positive Reminiscing

Research published in Nature Human Behaviour^{9https://www.nature.com/articles/s41562-017-0093} shows that intentionally revisiting happy memories reduces cortisol (the stress hormone) and activates your brain’s reward circuits. Savoring past achievements doesn’t just feel good—it changes your brain chemistry.

Try these reminiscing techniques:

• Create a “Wins Journal” documenting daily achievements, no matter how small
• Look through old photos from events where you felt proud
• Make a playlist of songs that remind you of happy times
• Call an old friend and reminisce about shared experiences
• Create a “happiness board” with photos, screenshots of nice messages, and mementos

Action Step: Set aside 10 minutes today to create a “Top 10 Proudest Moments” list. Include both big achievements and small victories. Keep this list accessible for quick mood boosts.

2. Break the Pattern with Novel Experiences

When you’re in a funk, your brain gets stuck in a loop of familiar thoughts and behaviors. New experiences trigger dopamine release, breaking the cycle. Building a habit of seeking novelty can help you get out of a funk and get back on track with your goals.

Here’s a progression from simple to challenging:

Tiny Changes:

• Take a different route to work
• Try a new recipe
• Rearrange your furniture
• Listen to an unfamiliar music genre

Medium Adventures:

• Visit a new neighborhood
• Try a different workout style
• Learn a skill via YouTube
• Join a local meetup group

Bigger Leaps:

• Sign up for a class in something unfamiliar
• Plan a weekend trip somewhere new
• Start a creative project you’ve postponed
• Volunteer for a cause you care about

Action Step: Choose one tiny change for tomorrow. Plan one medium adventure for this weekend.

3. Create a Funk-Free Environment

Walk into any high-end spa and you’ll notice shared elements: soft lighting, calming colors, natural materials, peaceful sounds. This isn’t accidental.

Environmental psychology research from National Geographic^{10https://www.nationalgeographic.com/} has discovered that surroundings trigger hormonal responses affecting stress levels and cognitive clarity.

Light and Color:

• Open curtains to let in natural light
• Add blue accents to your space—blue increases feelings of calm (note: blue decor is calming, but blue light from screens at night disrupts sleep)
• Use warm, soft lighting in the evening

Organization:

• Clear cluttered surfaces—mess increases cortisol
• Create dedicated spaces for work, rest, and play
• Make your bed for an immediate sense of accomplishment

Air and Nature:

• Add plants—they naturally boost mood
• Open windows for fresh air when possible
• Try natural scents like lavender or citrus

4. Move Your Body, Change Your Mind

When you’re in a funk, your body feels heavy. But movement doesn’t just change your body—it transforms brain chemistry.

A 2023 umbrella review published in the British Journal of Sports Medicine^{10https://www.nationalgeographic.com/} analyzing 97 systematic reviews found that physical activity is 1.5 times more effective than counseling or leading medications for managing mild-to-moderate depression. Exercise interventions of 12 weeks or shorter showed the strongest effects.

As Dr. Ben Singh from the University of South Australia notes^{11https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/}: “Physical activity is known to help improve mental health. Yet despite the evidence, it has not been widely adopted as a first-choice treatment.”

Find movement that feels good:

• Dancing to your favorite playlist
• Taking a nature walk
• Gentle stretching or yoga
• Playing with your pet

Pro Tip: Start with just 5 minutes. The hardest part is starting. Once you begin, you’ll likely continue longer.

5. Hack Your Morning Routine

The first hour after waking sets the tone for your entire day. Building positive morning habits creates a foundation that helps you get out of a funk faster. Research from The Educator Online^{12https://www.theeducatoronline.com/} shows that morning mood predicts productivity and interaction quality throughout the day—even more than sleep quality or total hours slept.

Mood-Draining Morning	Mood-Boosting Morning
Wake to jarring alarm	Wake gradually to brightening light
Immediately check email/social media	5 minutes of stretching or deep breathing
Rush through routine	Buffer time for unexpected delays
Skip breakfast	Eat something nutritious
Arrive at work stressed	Arrive with energy

Action Step: Choose ONE element from the mood-boosting column to implement tomorrow. After a week of consistency, add another.

6. Get Lost in Flow

Remember losing track of time playing as a kid? Psychologist Mihaly Csikszentmihalyi discovered that people are happiest when completely absorbed in an activity—so focused they lose track of time and self-consciousness. Research from RePEC^{13https://www.repec.org/} confirms that flow states significantly improve wellbeing and life satisfaction.

The key: choose something challenging enough to hold attention without causing stress. This could be gardening, playing an instrument, cooking, or organizing your bookshelf by color. The activity matters less than your engagement level.

Action Step: Schedule at least 30 minutes daily for an activity that fully absorbs you. Don’t worry about productivity—just get lost in it.

7. Tap Into Your Support System

Oxytocin gets a major boost from interactions with people who make you feel safe and understood. But not all social interaction helps equally. When you’re in a funk, be strategic about who you reach out to.

One major contributor to funks is isolation. When you withdraw from others, you cut off your natural oxytocin supply and lose access to perspective-shifting conversations. Even introverts need some connection—the key is finding the right amount and type for you.

Different Types of Support:

1. A chance to be heard: A friend, family member, therapist, or support group who listens without jumping to solutions
2. A dose of laughter: A funny friend, favorite comedy, or playful pet
3. A boost of confidence: Supportive people, or revisiting positive messages you’ve received
4. A change of perspective: New activities, walks, or hobbies that shift your viewpoint

Pro Tip: Create a group chat with your closest supporters. Share wins, jokes, and encouragement regularly—not just when you’re down.

8. Schedule Your Worry Time

This sounds counterintuitive, but it’s backed by cognitive behavioral therapy. Instead of trying to stop worrying (which usually increases worry), give yourself permission to worry during a specific time window. This technique is particularly helpful for managing anxiety that often accompanies funks.

Pick a 15-30 minute slot daily. This is your designated worry time. When anxious thoughts arise outside this window, note them and say “I’ll think about that during my worry window.”

Research from Piekeren.com found this technique significantly shortened worry episodes and reduced health complaints.

This works because it:

• Keeps worries from dominating your day
• Helps you recognize patterns in concerns
• Often makes worries seem less overwhelming when revisited
• Gives you control over thought patterns

Pro Tip: Keep a small notebook to jot down worries as they arise. Writing “I’ll think about this at 3pm” helps your brain release the thought.

9. Practice Self-Compassion

When you’re in a funk, self-criticism often intensifies. Research shows this backfires—harsh self-judgment increases cortisol and prolongs negative mood states. Developing self-care practices that include compassion toward yourself is essential for mood recovery.

Self-compassion involves treating yourself with the same kindness you’d offer a good friend. This doesn’t mean ignoring problems; it means addressing them without adding unnecessary suffering.

Try this: When you notice self-critical thoughts, pause and ask “What would I say to a friend feeling this way?” Then direct that same response to yourself. This simple shift from judgment to compassion can dramatically change how you experience difficult emotions.

10. Rename Your Emotions

Relabeling emotions changes how you experience them. Instead of “I’m in a funk,” try “I’m experiencing temporary low energy.” Rather than “I feel awful,” say “I’m going through a growth phase.”

This isn’t word games. Research on affect labeling^{14https://pubmed.ncbi.nlm.nih.gov/22341730/} shows that putting feelings into words reduces their intensity by engaging the prefrontal cortex and calming the amygdala.

When feeling stuck, try this: Write down how you’re feeling. Then replace vague words like “bad” with specific ones. Instead of “I feel bad,” write “I feel unmotivated and tired.” Specific words help your brain understand and manage emotions better.

Practicing compassion toward yourself during this process is crucial. Don’t judge the emotions you discover—simply name them with curiosity and kindness. The combination of precise labeling and self-compassion creates a powerful tool for emotional regulation.

The more precisely you describe what you’re feeling, the more manageable it becomes.

11. Try the “Fourth Wall” Technique

This technique—called self-distancing by psychologists—involves narrating your situation as if you’re a character in a story:

“Here we find our hero, sitting in pajamas at 3 PM, wondering why they feel so blah. Little do they know, this funk is actually setting them up for an interesting character development arc…”

Research published in PubMed^{14https://pubmed.ncbi.nlm.nih.gov/22341730/} found that people who view situations from a third-person perspective experience less emotional reactivity and recover from negative moods more quickly.

Action Step: Write a short third-person paragraph about your current funk. Include details about what future plot developments might be in store for your character.

Create Your Personal Joy Menu

Imagine walking into a restaurant without a menu—you’d have no idea what to order. When you’re in a funk, it’s hard to remember what brings joy. The solution? Create your joy menu in advance.

Quick Bites (5-minute mood boosters for getting out of a funk fast):

• Dancing to a favorite song
• Looking at photos of happy memories
• Stepping outside for fresh air
• Brief meditation or deep breathing

Main Courses (30-minute activities):

• Taking a scenic walk
• Calling a close friend
• Working on a hobby project
• Gentle yoga or stretching

Desserts (special treats):

• Planning a weekend adventure
• Buying yourself flowers
• Taking a long bath with a favorite podcast
• Trying a new restaurant

Keep this menu visible. When the funk hits, don’t think—just order from your menu.

Pro Tip: Update your joy menu seasonally. What energizes you in summer might differ from what you need in winter.

Frequently Asked Questions (FAQs) About Getting Out of a Funk

Getting Out of a Funk Takeaway

Funks are part of being human. They arrive without warning and can feel impossible to shake. But now you understand what’s happening in your brain—and you have tools to shift it.

Your action plan:

1. Start with movement—even 5 minutes of physical activity triggers mood-boosting chemicals
2. Create your joy menu before the next funk hits so you don’t have to think when motivation is low
3. Try one novel experience this week to trigger dopamine release
4. Schedule worry time to contain anxious thoughts instead of letting them dominate your day
5. Practice self-compassion—harsh self-criticism prolongs funks rather than solving them
6. Optimize your environment with natural light, plants, and reduced clutter
7. Reach out strategically to people who provide the specific type of support you need

Each time you use one of these techniques, you’re building resilience for the future. The funk will pass—and you now have the science-backed tools to help you get out of a funk faster.Ready to dive deeper into understanding your mood? Check out our guide to Serotonin: 7 Science-Backed Tips to Improve Your Mood Naturally.

Breaking Free From Your Funk

Funks are part of the messy, beautiful chaos of being human.

Sometimes they crash into our lives after a rough week, sometimes they sneak up on us while we’re eating our favorite ice cream. 

But hey, now you know what’s happening in that brain of yours, and you’ve got a whole toolkit of mood-boosting strategies in your back pocket!

Each time you try one of these techniques, you’re literally rewiring your brain to become more resilient. And remember—even the gloomiest funk will eventually pass, making room for clearer skies ahead.Ready to dive deeper into understanding and optimizing your mood? Check out our science-backed guide to Serotonin: 7 Science-Backed Tips to Improve Your Mood Naturally.