Feeling Down? 5 Ways to Get Yourself Out of a Rut

Have you been feeling stagnant in your life lately? Are you stuck in a negative mindset and can’t seem to get your mental health back on track? Now is the time to break free from that downward spiral. In this article, you’ll learn how to get motivated and make positive lifestyle changes. You’ll be able to challenge anxious thoughts that are holding you back and develop a mindset that will help you thrive. Get ready pick yourself back up and take charge of your life! Read on to discover 5 ways to get yourself out of a rut when you’re feeling down.

1. Practice self-compassion and build your self-worth

The first step to getting out of a rut is believing that you deserve to feel better, and that you are worth the time and energy it takes to feel better. Don’t beat yourself up for feeling down or lost. You are not weak, and it’s okay to feel sad. Give yourself permission to release any emotions you might be suppressing. Your feelings are valid and normal, and whether you believe it or not, the people you look up to the most have had low points in their lives, too. Harsh self-criticism is counterproductive and will only bring you further into a negative headspace. Be gentle with yourself. Speak to yourself the same way you would a best friend.

Build your self-worth by acknowledging the reasons why you’re worth caring for. Why do you matter? What difference do you make for those around you? What difference are you planning to make in the world in the future? Create a list of reasons why you should make the changes necessary to get out of this rut, and imagine how much better you’ll feel. You can also increase your self-worth by implementing some simple self-love practices into your daily schedule.

2. Find a sense of purpose

You are here for a reason, and searching for that reason can help bring you out of the rut you’re in. Every day, do more things that give you a sense of purpose. Set a new goal or make a self-development plan to achieve a goal you’ve already set for yourself. Having something to work toward can give you a stronger sense of purpose and make you feel excited about the future. You can do this by starting a new passion project or side hustle. Or, if you don’t have time to take on a huge new project at this point in your life, focus on influencing others in a positive way. Helping people (which is also one of the keys to happiness) will give you a sense of purpose and boost your self-esteem. Volunteer locally, or make a commitment to do a small act of kindness every day, like giving a compliment. Knowing that you’re contributing to the world and making a difference in some way will make you feel more confident and motivated.

3. Stay active and try something new

When you’re stuck in a rut, it can feel like every day is pointless and you’re just going through the motions. Restore your zest for life by starting a new hobby, planning a trip, or switching up your daily routine in some way. Instead of just saying that you want to do something in the future, set a deadline. Say “yes” to more things that you’d normally be apprehensive about trying. Or, you can simply make plans for next weekend. The point is to give yourself something to look forward to and keep things fresh each and every day, even if it’s a small change.

4. Recognize cognitive distortions

Cognitive distortions are thoughts that are irrational or untrue, and affect you in a negative way. They can contribute to anxiety and depression, and make it extremely difficult to get yourself out of a rut if you don’t address them. Once we start thinking negatively, it’s easy to fall into a pattern where every thought we have is pessimistic. To prevent this from happening, try to catch cognitive distortions early. Here are a few common ones to watch out for:

Personalization: Believing that everything others do is a direct reaction to you, when in reality it has nothing to do with you. You might feel overly self-conscious and take everything personally, and engage in negative self-talk. For example, walking past a group of people laughing and assuming that they’re laughing at you, causing you to feel unconfident about your appearance.

Should statements: Holding unrealistically high expectations for yourself, or feeling disappointed in yourself when you fail to do something you think you “should” do. For example, you might constantly think, “I should workout more,” or, “I should have spent more time on that project.” You feel guilty and ashamed when you don’t meet your own expectations.

Catastrophizing: Making a huge deal out of a situation, and imagining it to be more devastating than it actually is. For example, if you get a poor grade on an assignment, you believe that you’ll fail the entire course, get kicked out of college, and have to choose a different career path. Catastrophizing makes stressful situations even more difficult to deal with, and causes unnecessary anxiety.

These are just a few of the cognitive distortions that can keep you stuck in a rut. Once you recognize a negative thought, challenge it by asking the following three questions: is the thought rational? Is it helping you, or harming you? What is a more realistic, positive thought you could replace it with? Becoming aware of cognitive distortions allows you to take control over your thoughts, rather than being bogged down by a harmful inner dialogue.

If you tend to have cognitive distortions that bring about anxiety, download the free Calm & Collected Anxiety Journal to challenge worrying thoughts, beat anxiety, and live a more stress-free life.

5. Talk to someone

Not just about your problems, but in general. Many people who feel down tend to isolate themselves. Taking a break from work and spending time with friends and family can help get you out of a rut. Talking to the people you love will make you feel better instantly, and provide a distraction from stressful events. 

Of course, talking through your problems is important, too. Seeing a therapist is always beneficial and offers you an educated, objective perspective on things that are going on in your life that are affecting your mental health. Therapy can also help you recognize if there is a diagnosable mental disorder at play, such as depression, that you may consider seeking further treatment for.

These 5 practical tips are a great place to start if you need a reboot to get back to your happy, productive self. But keep in mind that there are several other factors that could be affecting your mental health, like diet and exercise habits, which have a huge effect on your mood and energy level. Stay tuned for future blog posts to learn more about a holistic approach to mental health, where I’ll continue sharing ways you can change your lifestyle to maximize your happiness.

I hope you found these suggestions helpful! For more mental health tips, plus free workbooks and other resources, subscribe to my email list below and become part of the Love Our Minds community. Feel free to contact me and let me know what other advice you’d like to see on the blog!