Feeling the Funk?

As the market continues to challenge us regardless of what side of the fence you're on (so to speak), you might find that your feeling a "funk" (a low mood or lack of motivation). Luckily through mindfulness, we can focus on awareness of our thoughts, feelings, and environment in the present moment. Here are some "Just In Time" mindfulness practices that can hopefully help you along this journey...

Practice Non-Judgmental Awareness

• Say what? Acknowledging the funk without labeling it as "bad" allows yourself to feel what you’re feeling, and observe those emotions without judgment. This helps avoiding negative spirals of self-criticism. AND, the should have, would have, could have's!

Technique: Sit quietly and notice any thoughts, physical sensations, or emotions that arise. If a particular emotion sets in, like crying, lean into. Crying can be a very cleansing and a simple way to unblock ourselves. More times than not, after a good cry, both your body and mind are relieved, allowing you to move forward with out judgement and a fairly cleansed pallet. (You may need an ice pack for your face after this one)

Deep Breathing

• I know, some poo poo the breathing mechanisms, however implementing a "Just In Time" breathing practice is like using a listerine mint for bad breadth. Deploying focused breathing immediately helps ground you and bring you back to the present moment, alleviating feelings of anxiety or overwhelm. It is temporary, however if this is something you choose to deploy either at home or in the workplace, it helps move you through to a higher functioning state (which can be very useful in or at work).

Technique: Practice deep belly breathing by inhaling slowly for 4 counts, holding for 4, and exhaling for 4. Repeat this cycle for a few minutes. Frankly this method can be deployed anywhere with out being discovered and or looking odd.

Mindful Movement

• Physical activity like taking a walk around your office, the block, down to lunch, gym, pick your place! Taking yourself out of the moment and simply moving your energy can boost your mood. Focus on how your body moves and how it feels in each moment. And if your just too funked out, take a few breaths and stretch while sitting in place. No big deal, right?

Technique: Go for a mindful walk, focusing on the walk, the breeze/sun/dog walkers, and your surroundings. If you simply don't feel like going anywhere, chill in a seated position streching your arms and practice breathing.

Gratitude Practice

• Shifting your attention to positive aspects of life can help counterbalance a negative mood. You have probably heard alot about gratitude practices and being greatful, and trust me it merely takes a shift in our thinking to say thank you! Thank you cat for the love you show me every day. Thank you DMB, for being one of the best bands out there. :)

Technique: Take a few moments to think of three things you’re grateful for today, however small. Write them down on paper, sticky notes and put them in a place where you can see them for at least the day.

Mindful Journaling

• Writing can help you process emotions and gain insight into what might be contributing to your funk. If you're just too tired to put pen to paper, sing it into siri and let her do the work. At lease you've captured what's on your mind which is what we are aiming for here!

Technique: Spend 5-10 minutes writing freely about your thoughts and emotions, focusing on what you’re experiencing in the present moment.

Mindful Distraction

• Sometimes, stepping away and focusing on a simple, in the moment activity (like vacumming, pickleball, and or hiking) can help reset your mind.

Technique: Choose an activity you enjoy or find calming and do it mindfully, focusing on each small action as you go. What this means is, put the baggage in your mind on hold if you are unable to clear it, and distract yourself with something joyful!

Incorporating some of these simple mindfulness techniques can regularly help you maneuver "the funk" more effectively over time. They promote acceptance and create mental space for emotions to settle and shift naturally.

Want to learn more about Organizational and Individual Mindfulness, come see me at Holisticallyhr.me!

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