How to Snap Out of a Funk

Moods can be controlled by understanding and managing our physiology and hormones rather than just willpower.

People often get stuck in funks they can't shake, especially when feeling blue, listless, stressed, burnt out, or around toxic people.

There are specific hormones that contribute to our moods, and each one can be controlled through targeted techniques.

• Serotonin - the calming hormone • Dopamine - the pleasure hormone • Testosterone - the strength hormone • Oxytocin - the bonding hormone • Endorphins - the stress relief hormone

Serotonin is a molecule that helps us feel nice and calm while regulating our mood.

Reminiscing about good memories produces serotonin, as we access our vault of positive experiences and proud accomplishments.

• Look at old photos on Facebook or personal photo albums • Review old Instagram shots • Write in a journal about your proudest or strongest moment • Take five minutes during a break to recall good memories

Use this when feeling blue, listless, stressed, burnt out, or after interactions with toxic people, especially on difficult days like Mondays.

Dopamine is produced when we feel pleasure or rewards and is controlled by piquing our curiosity and hope.

Creating and executing on bucket lists generates dopamine by building anticipation and hope about future experiences.

• Summer bucket list - achievements before end of summer • Family bucket list - activities with family before kids reach certain ages • Personal goals and dreams you want to accomplish

• Building the bucket list creates hope and pleasure • Thinking about items on the list activates pleasure centers in the brain • Both creating and doing items on the list produce dopamine • Similar to the anticipation people feel buying lottery tickets

Testosterone is the power hormone for both men and women that makes us feel capable and strong.

Harvard Business School research found that power posing increases testosterone production.

• Stand or sit in an expansive position • Try the Superman, Wonder Woman, or Rocky pose • Ensure your body takes up space • Hold for 2 minutes or as long as you feel comfortable • Can be done in private locations like a bathroom or office

Just two minutes of power posing signals to your brain that you have more power and confidence.

Oxytocin is the cuddle hormone that creates bonding, calms and regulates mood, and makes you feel loved and connected.

Oxytocin is produced through strong connections with people who make you laugh, listen to you vent, and give good advice.

• Text or call someone who makes you feel good • Reach out to your go-to person for support • Cuddle or have physical contact with loved ones • Seek that warm, loving feeling of genuine connection

Professional cuddling positions were tested, with 14 of 58 positions producing significant amounts of oxytocin.

Endorphins help relieve stress, anxiety, and depression and are produced through physical movement.

• Dancing • Yoga • Walking • Jogging • Kayaking • Any exercise that gets your body moving

The duration depends on how quickly you can get your heart rate pumping - about 10 minutes if in good shape, or as little as one minute by dancing to your favorite song.

Exercise produces endorphins that instantly help you snap out of a funk and feel better.