How to cope when you’re in a slump

Whether it’s with your health, work, family, or ALL of the above… Being in a slump can feel like the world is caving in, your energy is low, and your motivation barely exists. 

I’m here to let you know that it’s 100% normal. It’s part of life; the highs and lows can and will happen at any given time. 

Anticipating if and when things don’t go as planned, acknowledging it, and being aware that the outcome of whatever is happening is not what you thought it would be (or expected), is the first step in coping with a speed bump in the road. 

A client of mine recently let me know he dislocated his shoulder, his dad had a heart attack, and to top it off, his new boss was let go unexpectedly… talk about some serious, stressful, unexpected turn of events. 

Instead of giving up completely and retreating, we established what felt manageable and realistic given his limitations with his injury, and the added stress he was dealing with both at work and with family.

Especially when working through injuries, it’s important to consult a doctor and therapist to realize, understand, and LEARN the extent of the injury rather than automatically using doctor Google or ChatGPT. 

Once you’ve seen a doctor or therapist, then come up with a game plan and protocol on how to rehabilitate through strengthening exercises, mobility, and REST. 

This is exactly what we started doing. The gym is no longer an option for him, BUT he still can walk 7000-10,000 steps daily, he’s able to do lower body and core bodyweight exercises from home (convenient), he can continue to make better food choices around his meals, and hone in on his SLEEP routine to accelerate healing. 

So just because you can’t get to the gym…Something I hear often does not mean all your progress and hard work will go out the window. 

Work on what you can control and what’s within your limitations, whether you’re dealing with an injury, personal matters with family, or in a busy season with your work schedule, like me. 

So here’s how to cope and get out of a slump:

• First, acknowledge how you feel:  accept you’re in a slump, it’s okay to not feel your best. 

• Identify any triggers: what caused or contributed to you feeling this way? From stress, boredom, or lack of motivation? Understanding the root cause can help you resolve it effectively. 

• ASK FOR HELP: don’t be afraid to lean on friends, family, or a support community, and even a COACH. Talking about what’s going on with someone you trust can give perspective, comfort, reframe, and reassurance. 

• Set small, realistic goals: small WINS that are achievable will help you build momentum and feel accomplished. 

• Change your routine: shake things up and try something new – whether it’s a new hobby, sport, different route to work, recipe, or rearranging your schedule. This can help shake things up to find some excitement, and look forward to it. 

• Fill up your cup: Prioritize activities that fuel your mind and body first thing in the morning. This could look like getting enough sleep, eating nutritious meals, exercising and moving your body, practicing meditation, and engaging in activities that LIFT YOU UP. 

• Reduce Negative Self-Talk: Challenge negative thoughts and replace them with more positive ones (this is much easier said than done). Remind yourself that setbacks are ONLY temporary (not forever) and part of the learning process. I like asking myself this question when faced with a difficult situation: “Will this matter or affect me 1 year from now?” If the answer is no, likely easier to let it go. 

• Find what inspires you: Surround yourself with books, podcasts, music, art, nature, and people that BOOST your mood and energy. Find inspiration to reignite your passion and motivation.

• Take Breaks: Sometimes, all you need is a break to recharge. Allow yourself to rest without feeling guilty, and enjoy activities that help you relax and rejuvenate – some that I love are the sauna, cycling, swimming, yoga, and a massage. 

Whatever you do to help you get out of a slump, know that you’re not alone, know that there is light on the other side, and help is always a call, text, or email away.

If you or someone you love is in a slump and having a difficult time, feel free to get in touch. I have a wealth of resources to offer.

Comment below your best healthy coping strategy and help someone else out!