6 tips to break out of a funk and leave 2016 behind

by | Jan 5, 2017

Learn how to leave 2016 behind and break out of a funk

Is the new year/new you vibe not working or passing you by? Still feeling that 2016 was a bit of a turkey and have doubts about how 2017 is going to pan out? Once you are in the doldrums it can be difficult to break out of a funk. Many coaches and therapists are reporting a spike in anxiety issues related to wider cultural and political affairs more than personal problems. The words and actions of some of our leaders have left many in a spiritual funk and cloud of uncertainty.
Psychology Today reports a syndrome called Post Election Stress Disorder specifically for women in the US.
Psychologist Jennifer Sweeton says she is dealing with women who feel:
“triggered, traumatized, on edge, anxious, sleepless, angry, hopeless, avoidant of connection, alone, and suddenly haunted by past traumas they believed they had buried..”

Here are some tips from the 3Plus Coaching team to help you break out of a funk and get you back on track:

1. Focus on a higher level of self-care

break out of a funk
The holiday season no matter where you are normally involves a higher level of indulgence in yummy food that is not necessarily the best for your overall health. Maybe you’ve had a few glasses of bubbly more than you should. Stress levels also hit new highs, as we try to combine personal and professional activities.[Tweet " The person that you forget about is YOU."] One of my mantras for the New Year is 'Self-care is not selfish, you cannot serve from an empty vessel'. Don't sacrifice your own health or happiness for others.
Gilly Weinstein talks about how the higher your rise, the more self care you need:
Self-care isn’t just ensuring your hair is properly cut and styled, your nails polished and your abs toned. It extends far deeper to respecting your needs on every level. This is only achievable if you actually know what you need and understand what has meaning for you. These are baseline conditions for elaborating what we call extreme self-care measures which, in turn, fuel self-confidence.

2. Re-evaluate your goals

Now is the time to decide where you want to be in 2017. What is your vision for yourself? Who do you want to be in the upcoming year? Find a way to pin point and track your goals. Write them out and put them somewhere you will see them. If they're date or event related, tick them off. You'll see how far you've come over the year and will give you a visual push to keep going and break out of a funk. Look at wider services such as career coaching to give yourself a structure and motivation.
Dorothy Dalton looks at how self-confidence can help you achieve your goals:
Eliminating self-doubt, showing confidence, creativity and independent thought will reduce the need for control and supervision. Self-doubt is a talent and promotion killer.  It keeps you in your comfort zone.

3. Commit to new habits

 Old habits
Now is the time to take stock of [Tweet "what is holding you back and what old habits you need to let go."] What steps do you need to take to change them? Ask for feedback from colleagues and friends as well as having a personal reflection (our career reflection worksheets are a good starting point). Once you pinpoint the problems, make a realistic plan to change them.
Mary Lynn Ziemer suggests this:
Next, identify the beliefs and fears you hold that are not serving you well; these are the ones that keep you from believing that reaching your goal is truly possible. How do you know if they are limiting you?  Say them out loud. If they don’t feel good when you speak them or think about them, then they are keeping you from getting the outcome you want.

4. Disrupt yourself

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When we feel insecure we frequently like to slide under the duvet, watch our favourite films, eat comfort food and create a nest for ourselves, to be in our safe space. Whitney Johnson suggests doing the reverse. You need to put yourself in new situations, learn new skills, meet new people and try something different. Challenge yourself. If you keep doing the same thing you won't be able to break out of a funk.
 She recommends:
When you try something new, you make a decision to focus on who you can become, not who you are — to move from stuck to unstuck. When you learn, you get a squirt of dopamine, a neurotransmitter that makes you happy. It literally feels good to disrupt yourself.
If you struggle - ask your company if they will support training or coaching for you.

5. Choose the right people


Being around people who lift, motivate and support you in your goals is important. Don’t be afraid to let go of those toxic relationships or people who bring you down and take you back to place you are trying to leave. We can end up carrying not only our own baggage but those of the toxic people around us. Learn to let go and move on.

One of our guest contributors made this observation:
When these types of people shift into negative behaviour, remember it’s because they can’t get what they want, in the way that they want. This is about them, not you. It is an inability to communicate their needs effectively and constructively and suggests some inner, possibly long-standing, unresolved issue. Understand well that it is not your problem.

Read: 5 steps for dealing with negative or cynical people

6. Pay it forward

“Do unto others as you would have them do unto you” is a good a place as any to start. Whether this means offering support to colleagues and family, acting as a mentor, or making sure you are generous with praise and thanks, all helps to generate a mood of positivity. By being a source of positivity you might also help others out of their 2016 funk.

Are you still clouded by 2016? What are you going to do to leave your 2016 funk behind? If you're feeling lost contact 3Plus now for mentoring and coaching services.

Esther Myers Contributor
Esther Myers is a Drama graduate who teaches children with disabilities and is heavily involved in women’s rights movements. She lives in London but often travels back to Yorkshire to see family and friends. She enjoys going to the theatre, being involved in feminist forums and Motown music. She works in a pub part time and wants to write about work and online issues facing modern women, as well as about intersectional issues.

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