7 Therapists Reveal Their Go-To Techniques For Getting Out Of A Funk

Nope, they aren’t happy all day, either.

By
Published April 04, 2025
illustration of therapists doing different activities to get them out of a funk
Amanda Cotan

You trust these magical unicorns to help you beat the blues day in and day out — but it’s time to flip the switch. We spoke with seven therapists to learn how they get themselves out of their own funk. Feel free to steal a few ideas.

Play

Sarah Herstich, a trauma therapist, says playing is her go-to technique for cheering herself up. This ranges from playing a game of basketball, a board game or even hide-and-seek with her kids.

“It works because, during play, the brain releases dopamine, serotonin and endorphins, which are all mood-enhancing chemicals that live in our bodies,” says Herstich. “Play also helps lower stress hormones and activates the parasympathetic nervous system, which is responsible for relaxation, connection to self and other social engagements.”

Can’t figure out how to play? Herstich suggests returning to your childhood favorites: What did you love to do as a kid? What makes you feel freer in your body? What helps you connect with loved ones in a fun and pleasurable way? No wrong answers here.

Write

Kiana Shelton, a therapist with Mindpath Health, has a go-to trick she personally uses and likes to share with clients. It’s a cognitive approach that involves writing out her problems and listing the facts that directly challenge the negative thoughts.

“It helps me see the thought in a tangible way, which makes it easier to evaluate,” says Shelton. “By identifying any cognitive distortions or thinking errors, I can recognize when a thought lacks validity.”

Move

A mindful walk outdoors is one of Joshua Sprung’s favorite coping skills. The therapist and executive regional clinical director at Southeast Addiction Center in Tennessee says the key is to focus on being present and tuning into his surroundings along the way.

“I pay attention to small details, such as the sound of leaves rustling, the warmth of the sun on my skin and the rhythm of my steps,” he says. “Walking activates your body, releasing endorphins, which are your body’s natural mood boosters.”

Simultaneously practicing mindfulness while walking helps interrupt a negative thought pattern by keeping you grounded in the present moment. Sprung says you don’t need to walk for a long time or cover a great distance — just 10 or 15 minutes can make a major difference.

Be Uncomfortable

You may not like the uncomfortable feelings that emerge when you’re in a funk, but Jennifer Kelman, a therapist with JustAnswer, a site offering expert advice, says she never forces herself out of her bad feelings. Instead, she allows herself to sit in them and feel what she feels.

“As I move through those feelings, I try to spend my time giving to others, as that helps me to see larger things outside myself and become a little less self-focused and more focused on others,” she says. “When I give to others and see the joy in their faces, it cannot be replaced.”

Activate Your Senses

Dr. Mona Amini, a board-certified psychiatrist and the founder of Mon’Vie Mind Wellness, finds activating and centering to be the most effective way to get happier. It’s a multi-part process that combines music and movement with mindfulness and compassion. Start with music that sparks joy. It’s important to choose tracks that energize you and are tied to positive memories. This amplifies the release of dopamine, one of your brain’s happy neurotransmitters. Then, start to dance or just groove to the rhythm. Finally, try to reconnect with your breath, noticing the rhythm and taking some deep, grounding breaths. Notice the air around you and the scents that fill it.

Laugh

Joseph DeVasto, a therapist with The Oasis Luxury Rehab, flips on a short funny video or show to make him laugh. “I find that laughter really is the best medicine,” he says. “It helps me feel more relaxed and happy, and it even helps relieve physical symptoms of stress, like muscle tension.”

Phone a Friend

When Dr. Kathryn Smerling, a psychotherapist in New York, feels sad, she reaches out to a friend or family member for support.

“Having someone you’re able to talk to is comforting and is a great way to calm down and focus on more positive emotions,” she explains. It’s even backed by science: Studies find that social isolation or loneliness can lead to depression, anxiety and even premature death.

 

What do you do to get YOURSELF out of a funk? Let us know in the comments below.

Danielle Braff is a Chicago-based writer who knows how to find the heart (and humor) in everyday life. When she’s not reporting or crafting smart, relatable stories, she’s juggling life with her husband, two daughters, two cats, and one very lucky dog. A devoted traveler, lifelong reader, and unapologetic ice-cream enthusiast, Danielle brings curiosity, empathy, and joy to everything she writes. Discover more of her work at www.Daniellebraff.com.