5 Ways To Reach Your Goals When You’re In A Rut

Almost all of us experience depression, anxiety, or low motivation at some point in our lives. Many of us cycle through these states regularly. Often, the overwhelming feelings that come with these states can prevent us from doing well, anything.

Getting further and further off track can compound these negative emotions, creating a feedback loop of negativity which can be extremely hard to get out of.

You don’t have to surrender to your emotions and give up on all of your goals though. Instead, choose one thing per day that you can work on to start to feel more yourself and move closer to your goals (and further from your rut).

So, here are five ways you can take care of yourself while you’re feeling down:

1. Move your body.

Maybe you roll out your yoga mat and do a 20 minute flow. Maybe you put on shoes and take yourself outside for a walk around the block. Maybe you turn on your favorite album and dance in your living room.

However you choose to move, getting your blood flowing is proven to release endorphins and boost your mood. It doesn’t have to be complicated, any form of movement that feels good to you will get you closer to feeling better.

2. Eat something healthy.

Step away from the ice cream and chips! When we slip into depression, we can often neglect to feed ourselves with nourishing foods that support our mood and our health. Too much sugar or fat can cause you to crash, making you feel even more sluggish and off.

You don’t have to cook yourself a gourmet meal (although this can be a great method of self care). Instead, just eat a piece of fruit or some carrots and hummus. Feeding yourself foods with healthy foods will not only make you feel physically better, but could also jump start your motivation to get back on track.

3. Replace alcohol with water.

Despite our culture’s tendency to self medicate with booze, alcohol is actually a depressant and can worsen feelings of sadness, anxiety, and nobody is motivated when they are hungover.

Try to think of some other outlets you can use to self-medicate (maybe some of the items on this list would be helpful tools). Phone a friend for support or do something that makes you feel good!

Even if you aren’t a big drinker, you could probably still stand to drink more water. Staying hydrated will help you to have more energy, better digestion, better sleep, and will overall help you to feel better.

4. Enjoy some fresh air.

Getting outside can do wonders for your mental health. If you aren’t feeling up for movement, bring a picnic blanket and a good book and sit under a tree. If you have a little more energy, try taking a walk around the block or go to a park and use one of the sports fields or basketball courts.

Getting outside can improve your mood by giving you essential vitamin D, which is proven to boost your mood and give you more energy. 15 minutes of direct sunlight is plenty to get all of the benefits you need, but remember to wear your SPF if you plan to spend longer outdoors!

5. Swap screens for paper.

It can be all too easy to get sucked into yet another episode of your favorite sitcom on T.V., or a Lifetime movie marathon. Too much screen time can have adverse effects on your health and mood, though.

When you start to feel like you are becoming one with the couch, try switching off the screens in favor of a book, journal, sketchpad, or anything else on this list or off that will occupy your mind and hands with no screens in sight.

You will be okay.

If you are reading this while feeling any of the negative states I have described, I am truly sorry. I know it can be difficult but taking some small steps toward taking care of yourself can do amazing things for your mental and physical health.

These baby steps will also help to get you closer to your goals rather than feeling like you’re falling behind. You won’t always feel good enough for a full gym routine or cooking dinner for yourself, and that’s okay.

It’s how you react in those moments and how you take care of yourself when it is hardest to do which make the biggest difference toward changing your life for the better.

If you are really struggling, please reach out to someone you trust to help support you, or reach out to professionals in your area who are there to provide you with what you need to make it through.