Funk Off: The Slump Survival Kit
How to Get Out, Stay Out, and Feel Like You Again
I call it “the funk.”
You know the feeling...
Blah. Unmotivated. Disconnected.
Overwhelmed. Irritated. Frustrated.
Guilty. Self-doubting. Exhausted.
It’s that weird in-between place — a hazy mix of numbness and pressure. You’re not exactly falling apart (yet), but you’re definitely not thriving either.
If I had to describe it, I’d say it’s grey.
Overcast with a 90% chance of “meh.”
So where does the funk come from? And more importantly — how do we shake it off?
Interestingly, when I looked back at my own funks (and I’ve had a few), the cause — and the cure — boiled down to three simple things:
Self-Care
Compassion
Connection
Let’s break it down:
Self-Care
The first thing to go when I’m in a funk?
Self-care. Out the window.
I go to bed too late and sleep in, skipping my morning routine. No meditation. No affirmations. No intentional movement. No “me” time. No journaling to clear the mental clutter. I start the day foggy and distracted — like I’m walking through soup.
Those are the days I eat like a raccoon with a credit card, forget appointments, and snap at my partner for asking completely reasonable questions like, “Did you eat lunch?”
We tend to think of self-care as a luxury — a massage, a glass of wine, a roaring fire and a good book. And sure, that sounds amazing. But at its core, self-care is about supporting your basic human functioning. Things like sleep, movement, nourishing food, and slowing down. Sometimes, that's all it takes to start turning the funk train around.
Compassion
When you're in a funk, the inner critic gets loud.
You’re should-ing all over yourself:
“I should be further along.”
“I should have more energy.”
“I should not have eaten Doritos for lunch.”
“I should not have double-booked that client.”
(Yes, I know. Me too.)
Self-doubt creeps in, and suddenly every “no,” “not now,” or non-response feels like proof that maybe you’re just not cut out for this. Your brain whispers, "You feel like crap… better shove it down and binge-watch The Walking Dead. At least your day isn’t that bad."
At the root of all this?
A lack of compassion.
For yourself.
You spend so much time holding space for others — when’s the last time you held it for you?
Compassion is what lets you meet yourself where you are.
It softens the inner critic so you can hear your inner coach again.
It reminds you that rejection doesn’t define your worth.
And it gives you permission to feel your feelings instead of steamrolling past them.
Connection
Funk thrives in isolation.
When you feel disconnected from yourself, the idea of connecting with others feels… exhausting. Or annoying. Or both.
So you scroll. You lurk. You watch everyone else’s highlight reel while your own coaching business feels like one big blooper reel. Suddenly, you’re comparing yourself to people who edited their captions for an hour and paid someone to style their oat milk latte.
You feel unseen. Alone. Maybe even a little resentful.
You might even blame others for not reaching out — or come up with a hundred reasons why you haven’t.
“I’ve just been really busy.”
“Things are kind of crazy right now.”
“I meant to reply but it totally slipped my mind!”
(Spoiler: you’re in a funk.)
But here’s the thing:
Connection brings you back to your purpose.
It reminds you that other people’s success isn’t a threat — it’s evidence that things are possible.
It fills your emotional tank so you can keep doing this deeply human, beautifully challenging work called coaching.
The Bonus C: Consistency
The real magic?
Not in grand gestures. Not in fixing it all at once.
It’s in small, consistent actions that renew your self-care, compassion, and connection.
Consistency is what keeps the funk at bay — or helps you gently walk yourself out of it. Ups and downs are part of the deal. Some seasons are slower. Some days you give 110%. Some days you're just proud you put on pants.
If you’re already in a funk (Hi, I see you!), pick one tiny thing today:
Eat a proper breakfast.
High five yourself in the mirror.
Send a “hey, I’ve been quiet but I’m still here” message in your group chat.
Small steps. Gentle rhythms. Compassionate consistency.
That’s how you get back to you.
Been in a funk lately? You’re so not alone.
Drop a comment and share which of the 3 C’s — Self-Care, Compassion, or Connection — you’re focusing on this week.
Or send me a message if you’re feeling stuck and need a little support to take that first small step.
