How To Quickly Get Out Of A Mental Slump

It is the WORST feeling when you have big plans but your mind just doesn’t feel like it. You know that feeling? Being in a mental slump can really mess up your goals and overall productivity. There have been times when I just couldn’t get myself off my phone because my brain was just *not* having it.

So the question is, how can you get yourself out of a mental slump fast? You don’t want to wait until you feel like doing something because that could be so long! 

If you are sick of not being your productive, clear-headed, and happy self it’s time to get out of your mental slump! Here is how I get out of a mental slump quickly and how you can too. 

Keep reading for all the tips and tricks for kicking your mental slump to the curb. 

What is a mental slump?

The term mental slump is kind of broad and may mean something different to everyone. To me, a mental slump is when I just can’t seem to get myself to do anything. I’m feeling a little lost, I don’t have any direction, and my thoughts are all over the place. 

I might be spending a lot of time on social media just to kill time because I don’t know what to do with myself. My overall mental well-being is just down. I’m not depressed but I’m not super happy. It’s just this LIMBO in which I am stuck. 

Does that sound like something you’ve experienced?

Others describe it as not being yourself. You are saying the wrong things, you just can’t nail your usual workouts, or you seem to be messing things up more frequently. You are just off your game!

I know everyone has felt this at least once but maybe you didn’t have a name for it. Well, now you do! 

If you’ve ever felt like this you’ve experienced a mental slump. But hey, it’s normal! 

Signs you are in a mental slump

So, I explained a little bit about what a mental slump is and how I feel during it. Along with what others describe a mental slump as. So, here are the signs you might be in your own mental slump. 

Physical signs:

  • Feeling more tired than usual
  • Declining performance at work, school, projects, etc.
  • Chores or responsibilities are not being managed
  • You aren’t taking care of yourself like usual
  • Spending more time on social media or “time-wasting” tasks

Mental signs:

  • Feeling overwhelmed
  • Decreased motivation
  • Lack of clarity on your goals, life, etc.
  • Not feeling yourself
  • Can’t focus 
  • Overthinking/ too many thoughts 
  • Worrying about not being productive or having a plan 

Everyone is a little different so your signs may include other things! You know yourself best so when you notice something is just a little off, ask yourself what is going on. 

Why do mental slumps happen?

Life is busy and can be very stressful. It makes sense that now and then your brain just can’t handle it anymore. Between work, responsibilities, friends, relationships, goals, dreams, hobbies… the list goes on… its easy to see why you may fall into a mental slump. There is so much going on!

A few reasons mental slumps could happen and maybe keep popping up for you include:

  • Work stress 
  • Career change/ wanting a career change
  • Unhappy relationships 
  • Lacking goals or a purpose
  • Burnout 
  • Not taking care of yourself (nutrition, fitness, self-care, etc.)
  • Being too isolated 
  • Not dealing with personal issues 

I tend to find myself in my mental slumps when I put too much on my plate. When I am working full time, decide I want to write a million blog posts, be a social media influencer, see all my friends, and have the cleanest home ever. It’s not sustainable. You may find yourself getting these grandiose plans as well. They seem great initially and maybe you can keep up for a week or two but eventually, you can’t.

So, my advice is to practice balance in your life. I know I need to work on this too. 

Tips for getting out of a mental slump quickly 

I know I can’t afford to be in this mental zombie state for too long. Not only is it a problem for my productivity and goals but it also makes me more stressed. So here are some ways I have gotten myself out of a mental slump pretty fast!

Make a list 

When there is too much going on in your brain and it just wants to numb out, having a list can be a great way to see it all on paper. Seeing it all out and in a more organized way (out of your head) shows you what ACTUALLY needs to be done. It makes it less overwhelming. 

Not saying you then need to do everything on the list but having it all out of your head frees up some space and takes away some of the stress. 

I typically circle 2 or 3 things from the list and start there. 

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Do something fun 

You know those activities where when you are doing them time just doesn’t exist? You aren’t looking at your phone or paying attention to anything else. It’s just fun and you are immersed in it. 

Do that! What a great way to get your mind off your troubles for a short time. Not only that doing something fun is like a reset. You will feel a bit more refreshed and maybe not as “in your head” afterward.  

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Moving your body is magic! When I am feeling in a zombie state sometimes I just need to sweat it out. I find doing a workout that involves some concentration is good because it takes my mind off the other things. 

Doing HIIT workouts or even a fun dance workout is good because I need to pay attention. Usually by the time the workout is over I have a clear mind and can start to pick up the pieces of my mental slump. 

Change your scenery 

It seems silly but seriously, changing your work space, where you walk, where you workout, and so on, can really change your mood and mindset. 

If you typically work at home but you can’t focus, feel uninspired, and down, take your computer to the coffee shop. 

If you always walk the same path every day and you find your mind wandering and it’s not a positive experience anymore, take a bike and go ride around a trial. Change it up!

If you find yourself sitting around on your phone all the time just killing time because your brain is tired and overwhelmed, meet a friend for coffee or put your phone in the other room and break out a puzzle. 

Whether you change the room you are sitting in or physically go somewhere else, changing your scenery can make you feel more inspired, creative, and motivated! 

How to get out of a mental slump
4 ways to get out of a mental slump fast

Final thoughts 

It’s normal to have ups and downs in your mental well-being. No one is 100% happy all the time or motivated. Motivation is actually not there MOST of the time. That’s a chat for another time. 

A mental slump can happen to anyone at any time. It’s important to know yourself and to ask yourself what is happening when you start to feel off. Of course, if the feelings linger and feel heavier than “just feeling off” it’s always good to talk to a professional! 

There are some simple things you can do to get out of a mental slump such as making a to-do list, doing something fun, exercising, or changing up your scenery. Those are tried and true tips for getting out of a mental slump from yours truly. 

Hopefully, this post has been helpful and has opened your eyes to mental slumps. 

Have you ever experienced a mental slump? What helped you get out of it?

Until next time, 


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