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7 Effective Techniques to Fight off a Funk Mood

Have you ever just been in a bad mood for no reason?  Perhaps you just felt sad and didn’t know why or found yourself in a bad mood or a cranky mood?  It happens to all of us and I am no exception.  However, there are things that I have found helpful to fight off a funk mood. (Other than taking it out on the kids and my husband.  That’s not healthy or appreciated.)   

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Look Out! Mom on the Rampage!  

Everything they did irritated me.  I wasn’t really mad at anyone for a specific reason, but at the same time, I was mad at everyone for every little thing.  One son could not find his shoes, my husband was not helping enough, my other son was unsuccessfully trying to help his brother find said missing shoe.   Ahhhh! Was I the only one that did anything around here??!  Then, I felt sad for no good reason and started feeling sorry for myself.  Why, oh why, was I slaving away and trying to organize things on a Saturday? Why were we not able to get up early and have a super productive day?  Never mind the fact that everyone was exhausted and we use our Saturdays for rest.  Supermom has no time for rest!  Supermom feels like she’s barely holding it together and *sniff* is the only one….  

Yes, I was certainly in a funk that day.  I was snappy and sad.  So what can you do to fight off a funk mood when they strike?  Here are seven effective techniques to help you fight off your funk mood when it strikes!  

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Funk mood, fight off funk mood, in a funk, bad mood, bad mood for no reason, contentment questing, feel better now, be happy now, good mood, good mood now, happiness

What is a Funk Mood or What Does it Mean to Be in a Funk?  

I have looked at several dictionary definitions of what it means to be in a funk mood.  Most of them have to do with being sad in general or having the blues.  Some even go so far as to say that it’s a phase of depression.  I tend to stay away from the phase of depression part because depression is a real chemical imbalance in the brain.  I’m not qualified to deal with that since I am not a medical professional.  If you are dealing with depression, you have my prayers and please reach out and get help.   

Being in a funk is different because unlike depression which can last a long time, being in a funk is temporary.  It’s still not a productive state of mind, though.  When I am in a funk, I usually start to feel sorry for myself.  Everything is wrong yet nothing I can pinpoint at the same time.  Everything just seems sad. Sometimes I compensate by lashing out, which is not healthy.  For both of us, I have put together a list of seven effective techniques to fight off a funk mood the next time one comes around.  

Why Am I In Such a Bad Mood? 

Have you ever heard the saying “When Momma’s not happy, no one’s happy?”  or “Happy wife, happy life”?  Our moods affect other people, not just us.  It’s usually our families that are most affected by our funk moods.  There may be something that happened that irritated you that you are trying to ignore.  Maybe you are upset about something and not ready to deal with it.  Perhaps you have not been sleeping enough and are tired.  Maybe you are hungry?  All these things can affect our moods.  If I am worried about something or dwelling on something, then that can put me in a bad mood as well.  Sometimes if I am reading a sad story, even that affects my mood.  You might not be moving around enough, or getting enough sunlight. 

The foods we eat can also affect our moods.  If we eat all processed junk instead of good healthy foods, it can result in a funk mood.  The more I explore the relationship between mental and physical health, the more connections I see.  It’s pretty amazing when you think about it.  On the same note, if you are dealing with chronic pain, that can easily put you in a bad mood as well and make you feel irritated for no reason.    

7 Effective Techniques to Fight off a Funk Mood 

If you are feeling down and need a “how to get out of a bad mood”, or “how to pull yourself out of a funk” suggestions, keep reading.  There are things that you can do to improve your mood and even your energy levels.  Even if you feel like you are irritated for no reason, there probably is an underlying reason, though it may not always be apparent.  Here are the best 7 techniques that I have found to boost your mood and help you get out of a funk. 

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Funk mood, fight off funk mood, in a funk, bad mood, bad mood for no reason, contentment questing, feel better now, be happy now, good mood, good mood now, happiness

The above image is also available as a printable pdf in the freebie library.

1. Talk about it – Then Let It Go 

When you are in a funk mood, there is most likely an underlying reason.  If I know what is upsetting me, then one of the things that I like to do is talk about it, but only for a time.  If I talk about it and keep thinking about it to the point that I start to dwell on the problem, then that will only make my bad mood or funk mood worse.  Talk about it with your spouse or a friend, but only for a certain period of time.  Then, let it go.   


Sometimes, there are things that are bothering me that I don’t want to talk about to anyone else, or I’m just not ready to talk about.  Other times even though I have talked about something, I find myself coming back to it over and over again.  Friends, our Heavenly Father knows all, he is always there for us, and he understands.  When my closest friends and even my amazing husband are powerless to help me, I know the Lord has all power.  So He’s who I go talk to.  

I bow my head in prayer.  I tell him all about it.  All the details, why I’m upset, what I’m scared of, and that these problems are too big for me to deal with on my own.  Then, I ask for HIS help.  I envision laying all my troubles at his feet in a big brown sack.  After I ask for HIS help, I say “Amen,” and envision myself walking away, leaving the sack of troubles there.   

Often I find myself figuratively reaching for the sack again to pick my troubles back up.  I have to remind myself to leave it alone because my trust is in the one that made the very air that I am breathing.  He can handle a few simple things such as what troubles my life.  Sometimes the hardest part is letting go, or leaving the sack of troubles. Often there is nothing that we can do about said troubles, and the only thing they do is weigh us down.   

2. Clean Environment 

I will confess something: I have never been a neat freak, and I have a tendency to collect clutter.  I remember having a playdate with a Mom friend that always seemed to have a clean house.  Most of the time her living room looked like it could be featured on a magazine cover.  My living room…. not so much.  I was talking to her about how futile it felt trying to clean the house when that clean house did not seem to last long.  I asked her “What good is cleaning house when it doesn’t last?”   

She told me that she could think and relax better in a clean house.  She viewed cleaning the house as a labor of love for her husband and her family because when the house was clean everyone enjoyed it more.  Yes, I went home and cleaned my house after that, and I found that she was right.  It wasn’t until years later that I heard top brain experts and personal development experts back up her comment.   

Try Cleaning One Little Thing 

If you are in a funk mood, then try cleaning something.  It does not have to be the whole house.  It could be something as simple as making your bed.  But just the act of making your bed or doing one load of dishes, wiping the countertops, or vacuuming one room gives you a sense of accomplishment and peace.  Your environment is a reflection of your mental state.  I used to have a very messy desk, but about 6 months ago, I got a new desk to work from and I make it a point to keep it clean.  I work much better here.  The living room behind me may be littered with toys, but my desk is clean and I can think and create better.  

3. To-Do, Organize, Plan 

I am a planner. (You probably got that from my review of the Slay Your Goals Planner.)  I like my time organized, I like to set and achieve goals, and most days I usually have a plan.  I like to feel like I’m being productive.  My husband is more of a fly by the seat of your pants, the best plan is no plan at all kind of guy.  I found that exciting when we were dating, and still do most of the time. However,  if I am in a funk mood it can be because I feel disorganized.  If I can write a to-do list, or plan one thing, then I feel better.     

4. Get Out 

Have you heard the old song “I’m Walking on Sunshine”?   If you are in a bad mood when was the last time you went for a walk in the sunshine?  Our bodies make Vitamin D when exposed to sunlight.  Not having enough can make you feel very “blah” and like you have no energy.  Sometimes one of the best ways for me to get out of a funk is to go for a walk outside.  The exercise not only gets my blood pumping, which makes me feel like I have more energy but being out in the sun makes me feel better as well.  

While you are out there, put your phone away.  Spending some time unplugged and off of social media can be a huge help in boosting your mood and pulling yourself out of a funk.  Listen to the birds chirping, feel the sun, or the wind on your face.  Be in the present moment.  I have a whole chapter about mindfulness and living in the moment in my book “The Pearl Perspective: How Changing Your Perspective Can Change Your Life” and for good reason!  Mindfulness helps you when you are worrying too much helps to jolt you out of a funk mood.       

5. Write 

Writing is another powerful technique to help boost your mood and get you out of a funk.  Sometimes I write a blog post but more often, I journal.  Sometimes I include a gratitude list in my journal and other times it’s just a brain dump.  When I get things out on paper, it helps to get them out of my mind and enables me to let things go and move on.  I often do this when I’m feeling sad for no reason.  Most often, the reason comes out on paper as I write.  To write anything coherent, it requires organizing your thoughts.  Even if I can’t pinpoint the reason that I’m feeling sad, if I start a gratitude list, it shifts my mindset from what I don’t have to what I have.  “The Pearl Perspective” also has a gratitude chapter that goes into this more in depth.   

Related: Find the Perfect Type of Journaling for You

6. Hobby/Time for Yourself 

What do you enjoy doing? Everyone needs a hobby.  When was the last time that you took some time for yourself that was creative and gave you time to think things through?  Taking some time for yourself and doing something you love can be a great way to silence your inner critic and help get you out of a funk mood.  If you don’t have one, then try something new!  You are never too old to learn.  

7. Self-Care 

When you are looking for ways to get out of a bad mood, you may first want to do a self-evaluation of how you are feeling.  I mentioned this earlier.  If you are hungry or tired, you will likely not be at your best.  That makes it very easy to be snappy with the people you love.  Likewise, if your food has not been the best quality (you know, processed junk that’s so tempting and easy to grab!)  it can weigh you down and make you feel bad.

The commercial for a Snickers candy bar always comes to my mind when I think about being hungry and snappy.  Their tagline is “You’re not you when you’re hungry” or something about being “Hangry” (angry because you are hungry).  If you have a physical need that is not being met, then take some time to meet that need.  You will likely find yourself in a much better mood afterward.

Related: Why You Need to Invest Time into Self-Care 

You could also do something to give back to people.  That ties in with gratitude and when we give, we get a happiness boost ourselves.  You could also take some time to read or listen to some upbeat music.   Reading does not have to be a book. (Though I do recommend “The Pearl Perspective,” if you are looking for a good personal growth book that’s not too long and fun to read.)  It could be as simple as some inspirational quotes.   


We all find ourselves in a funk mood from time to time, but there are some things that you can do to pull yourself out of it.  Funk moods, bad moods, or feeling sad for no reason happens to all of us from time to time.  If what you are experiencing is more severe, you may want to talk to your doctor or seek help elsewhere if you fall into the depression category.

We discussed seven techniques to help get you out of a funk and help boost your mood.  Try talking or praying about it for a little while and then letting it go. You can also try cleaning one thing, planning or jotting down a to-do list, getting out and enjoying some sunshine, writing, taking some time for yourself to engage in a favorite hobby, or simply some basic self- care.  These are all simple things that can make a huge difference when you are stuck in a funk.  What are your suggestions? I’d love to hear from you!   

If you are curious about my book, “The Pearl Perspective” that I mentioned, you can find more information on it, buy it from Amazon, or enter your email and get access to the first two chapters completely free in my freebie library.   

God bless and Happy Questing!   


1 thought on “7 Effective Techniques to Fight off a Funk Mood”

  1. Sharon Easterling

    Some other things that help me to get out of a funk are listening to upbeat and inspirational music and diffusing some essential oils. I also have found that many times my funds are due to bad attitudes or distorted thinking. Sitting down with myself working through reframing my thoughts to be more truthful and positive really helps as well as using affirmations that keep my mind more focused. Also, going outside and getting active, taking a walk, or even finding a swing set and swinging can help. It is hard to be in a funk when you are swinging. ?

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