Stuck in a Funk? 8 Biblical and Practical Ways to Snap Out of It
Let’s be honest. Have you ever rolled out of bed, remembered your never-ending to-do list, and immediately thought… “I can’t do this!” A problem of not just one bad day here or there—but feeling like you’ve been stuck in an emotional fog for weeks (or months), and nothing seems to shake it.
Friend, if life has been feeling like one long Monday, you’re not alone! Maybe you’ve tried coffee, naps, worship playlists, or scrolling through Pinterest quotes—yet the funk still lingers.
Here’s the good news: you do not have to stay stuck forever. God didn’t design you to live in burnout, discouragement, or spiritual stagnation. Let’s dive into eight powerful, biblical, and practical ways to shake off that funk and reclaim your joy, one faith-filled step at a time. Time to get moving and shout 📣 📣📣“Nope. Not today, Satan!”
1. Get Real with God
First things first—be honest with God. Not the polished, Sunday-morning version of honesty. I mean raw, emotional, “God, I’m struggling and I don’t even know why” honesty.
David modeled this so beautifully in the Psalms. In Psalm 42:11, he asks,
“Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise Him, my Savior and my God.”
David didn’t pretend to have it all together. He questioned his own soul, then spoke truth back to himself. That’s a powerful example for us.
Start by pouring it all out. Journal your thoughts (you can pick up a copy of the journal I created HERE), cry out in prayer, go on a walk, and just talk to God like you would a trusted friend. He already knows, and He’s not shocked or disappointed by your honesty. He’s drawn to it.
Ask Him: “Lord, what do You want to show me in this? Where are You at work?” God speaks to our hearts when we make space for Him to respond.
2. Speak Life Over Yourself
Even if you don’t feel it yet—speak it anyway. Feelings eventually catch up to faith. And when the enemy whispers lies, shut him down: “Devil, you have no business here. I am protected. Flee in Jesus’ name!”
Words matter! In Proverbs 18:21, we’re reminded:
“The tongue has the power of life and death.”
What are you speaking over yourself? Instead of saying, “I’ll never get out of this,” declare TRUTH over yourself, say…
- God is working in me and through me.
- I am a daughter of the Most High King (Galatians 3:26).
- I have the mind of Christ (1 Corinthians 2:16).
- This is a season, not my story.
- This is the day the Lord has made. I will rejoice and be glad in it (Psalm 118:24).
3. Take a Break from Social Media
Let’s be honest—social media often fuels the funk. One minute you’re catching up with a friend’s new baby or watching a hilarious pet reel, and the next, you’re knee-deep in comparison, self-doubt, or even anxiety.
When you’re stuck in a funk, comparison is often the match that lights the fire. You scroll and see someone else crushing their goals, posting perfectly posed family photos, or talking about their latest success… while you’re over here in yesterday’s sweatshirt trying to find the energy to make coffee. That kind of content doesn’t usually inspire when you’re feeling low—it amplifies the funk.
Social media creates a false sense of reality. You’re seeing highlight reels, not behind-the-scenes footage. But your mind doesn’t always separate the two, especially when you’re emotionally drained. That’s why stepping away from the noise is essential. It gives your spirit space to breathe again.
Psalm 46:10 says:
“Be still, and know that I am God.”
That verse isn’t just about physical stillness—it’s about silencing the world long enough to recognize God’s presence. The constant notifications, opinions, and curated lives we see online can drown out the gentle voice of the Holy Spirit.
Here’s how to take a meaningful social media break:
- Set a time boundary: Start with 24 hours and gradually extend it to a few days or even a week.
- Remove the temptation: Delete apps from your phone temporarily or move them off your home screen.
- Replace the scroll: When you’re tempted to reach for your phone, pick up your Bible, journal, or even go for a walk. Fill that space with something that nourishes your spirit.
- Let people know: If you use social media for business or connection, give your community a quick heads-up. “Hey friends, I’m taking a few days to rest and reset. I’ll be back soon!”
- Be mindful as you return: As your mind and emotions start to quiet down, ask God what He wants to fill that space with. Often, it’s clarity, creativity, peace, and renewed purpose.
You might be surprised how quickly your heart begins to lighten when you’re not constantly comparing your current struggle to someone else’s success. That inner voice gets quieter, and God’s voice gets louder.
Here’s the best part: when you come back, you’ll do so with clearer eyes and a more grounded heart. And maybe, just maybe, you’ll start posting less from a place of pressure and more from a place of peace.
4. Change Your Atmosphere
When your mind is stuck in a loop of discouragement, it’s time to break the pattern. This is what I call a spiritual reset—a shift in your physical surroundings to help reroute your thoughts.
Some simple ways to change your atmosphere:
- Put on worship music and sing out loud. Let the music and truth flood your space.
- Go outside. Sunshine and fresh air are natural mood boosters.
- Walk barefoot in the grass or garden—this grounding practice reconnects you with God’s creation.
- Move your body, even if it’s just a few stretches or a quick praise dance in your kitchen.
Philippians 4:8 reminds us:
“Whatever is true… noble… right… pure… lovely—think about such things.”
What we expose our mind, ears, and eyes to matters. So turn off the noise and create a space that invites peace, joy, and the presence of God.
5. Do Something Fun (Yes, Fun is Biblical!)
Fun is not frivolous—it’s spiritually refreshing. God created laughter, creativity, and joy on purpose.
Ecclesiastes 3:4 tells us:
“There is a time to weep and a time to laugh.”
So give yourself permission to enjoy life again. Watch a movie that makes you belly-laugh. Revisit an old hobby. Play a silly game with your kids. Dance in the living room like no one’s watching.
Joy is contagious—and it’s also a weapon against heaviness. Laughter breaks chains. When you make space for fun, you’re partnering with the God who invented it.
6. Serve Someone Else
One of the fastest ways to break out of a funk is to shift your focus from yourself to someone else.
It doesn’t have to be big or dramatic:
- Send a thoughtful text.
- Leave a kind note for a neighbor.
- Pay for someone’s coffee in line behind you.
- Offer to pray for a friend and then follow up.
Paul reminded us in Acts 20:35 of what Jesus said,
“It is more blessed to give than to receive.”
When you give—even when you feel empty—God often multiplies it back into your own soul. It reminds you that you still have purpose, and that you’re part of something bigger than your current feelings.
7. Take One Small Step
When everything feels like too much, simplify. Don’t try to overhaul your life overnight. Just take one small, faithful step.
Small steps might look like:
- Reading one verse.
- Drinking a glass of water.
- Cleaning one corner of your room.
- Sitting still for 3 minutes and breathing deeply.
Zechariah 4:10 says:
“Do not despise these small beginnings, for the Lord rejoices to see the work begin.”
God isn’t asking you to sprint—He just wants you to start. Even the smallest act of peace moves you forward. God celebrates your baby steps. He’s cheering you on, and friend—so am I!
8. Remember: This Funk is Not Forever
When you’re in a funk, it can feel like you’ve set up permanent camp there. The heaviness starts to feel normal, and you wonder if joy or energy will ever return. But let me remind you of something powerful: feelings are not facts. Just because it feels permanent doesn’t mean it is.
This season is not your forever. You are walking through something—not living in it forever. And while you may not see the exit sign yet, God already sees the other side. He’s not pacing heaven, trying to figure out what to do with your discouragement. He’s present, patient, and actively working behind the scenes.
Scripture gives us so much hope here. One of my favorite passages is Lamentations 3:22–23:
“Because of the Lord’s great love, we are not consumed,
for His compassions never fail.
They are new every morning; great is Your faithfulness.”
Even when life feels overwhelming and dark, God’s mercies are still showing up every single day!!! That means every morning is a fresh start, no matter how yesterday felt. God is not holding your low days against you—He’s holding out new grace for you.
Some truths to cling to when the funk feels endless…
- God is still faithful, even when your emotions are not.
- You are growing, even if you don’t see results yet.
- Your feelings are real, but they don’t get to be in charge.
- Your story is still unfolding, and God writes the best endings.
In John 16:33, Jesus says,
“In this world you will have trouble. But take heart! I have overcome the world.”
Funk, fatigue, and frustration will come—but they don’t get the final word. Jesus does! And He has already overcome the very things that are trying to hold you down.
Here’s what this could look like practically:
- When you wake up feeling discouraged, say out loud: “This is the day the Lord has made. I will rejoice and be glad in it—even if it’s a whisper of gladness right now.” (Psalm 118:24)
- When your mind says, “Nothing will ever change,” replace it with: “God’s mercies are new every morning. He is faithful, and He is not finished.”
- Keep a “faithfulness list”—a journal where you track even the smallest signs of God’s presence, provision, or kindness. It will remind you that He’s still moving.
Friend, your current struggle is not your final chapter. There is still beauty ahead. There is still joy waiting. And God hasn’t taken His hands off your life for one single second.
“Which of these 8 steps spoke to you the most? Drop a comment below and let me know—or share this post with a friend who needs a little hope today. Let’s claim freedom from the funk together!”
You are not stuck. You are seen, loved, and empowered. God is still writing your story, and this chapter? It’s not the end—it’s just a page-turner moment.
“Need more encouragement like this? I’ve created a ‘Faith Over Fear 31-Day Devotional’ to help you reset your mindset and realign your heart with God’s truth. Click here to grab it!”
This 31-Day Bible reading plan and study journal will help you shift your perspective. Instead of focusing on the size of your problems, we’ll learn to focus on the greatness of our God.
Faith Over Fear is available in a digital download, a spiral-bound book, or a softcover version.
✨ Why I Created the “Get Me Out of This Funk” Checklist ✨
I didn’t create this resource from a mountaintop moment.
I created it in a valley.
There was a season—not all that long ago—when I found myself overwhelmed, exhausted, and just plain off. I couldn’t explain it. I was praying. I was trying. But everything felt heavy and stuck, like I was moving through molasses.
And even though I knew the truth of God’s Word…
I needed help remembering how to live it.
I didn’t need a major life overhaul. I just needed small, soul-honoring steps that helped me reconnect with God, breathe again, and take one faithful step forward at a time.
So I created this checklist—first for me. And now, for you.
Because sometimes the most powerful healing comes from realizing we’re not alone… and that freedom starts with one Spirit-led step.
With Love & Grace,
