How to Get Out of a Slump Without Forcing Yourself to Be Positive

Ever feel like you’re stuck in quicksand while the rest of the world just keeps moving?

That was me recently.

I couldn’t bring myself to write my blog. I avoided the gym. I didn’t even want to ride my horse. And that’s saying something—because riding usually lights me up. But everything felt like a massive effort. Like I was dragging myself through mud.

Then came the voice in my head.
What’s wrong with you?
Shake yourself.
You’ve got nothing to be sad about.

That kind of self-talk didn’t help. It made everything heavier.

The truth is, I was in a slump. Not because I was doing something wrong—but because I was doing too much. My first two grandchildren were born just months apart. I was supporting my daughters as they stepped into motherhood. I was leading a big project at work. I was “holding it all together.”

Until I couldn’t anymore.

This post is about how to get out of a slump—not by pushing through it, but by understanding it. I’ll share what helped me and how I found my way back to the things I love, without forcing myself to feel better before I was ready.

What a Slump Really Is (And Why It’s Okay)

A slump isn’t laziness. It’s not a lack of motivation. And it doesn’t mean something’s wrong with you.

A slump is often what happens when your system is overloaded. Too many demands. Not enough recovery time.

For me, it was the emotional weight of showing up for everyone else. I wanted to be strong for my daughters as they became mothers. I wanted to stay on top of work. I wanted to be available, dependable, calm, capable. But underneath that? I was tired. Not just physically—but mentally and emotionally worn out.

When you’re in a slump, even things you usually enjoy can feel flat. That’s not a character flaw. That’s a signal. A slump tells you something needs attention.

Not more effort. More space. More care. More honesty.

If you’re in that place now, don’t rush to fix it. Start by naming it. Say it out loud if you need to: “I’m in a slump right now.”

That one step can shift everything. Because now, instead of fighting yourself, you’re listening.

The Hidden Causes of the Slump

When you’re in a slump, it can feel like you’ve lost your spark for no reason. But there’s always a reason. It’s just not always obvious at first. The real work is figuring out what’s underneath the heaviness—what led you here in the first place.

Start by asking yourself a few honest questions. Have you taken on too much lately? Are you trying to be everything for everyone? Are you ignoring your own needs because someone else needs support? These are the patterns that quietly drain us. And when they go unchecked, we end up feeling flat, disconnected, or unmotivated.

Sometimes the cause is emotional—grief, stress, or change that you haven’t had space to process. Other times, it’s physical. Poor sleep, hormone shifts, skipped meals, or too much time indoors can all play a role. And often, it’s a mix of things: a demanding schedule, emotional load, and the pressure to keep going without pause.

The goal isn’t to overanalyze, but to slow down long enough to listen. Instead of asking, “What’s wrong with me?” try, “What have I been carrying that I haven’t acknowledged?” That shift in perspective can help you pinpoint what you need—and where to start.

Gentle Steps to Shift the Energy

Once I realized I was in a slump, I stopped trying to push through it. I let myself slow down. That alone made a difference. I wasn’t trying to bounce back in a day. I just needed to give myself some space and a little care.

When you’re in a slump, you don’t need a full plan or a productivity hack. You need small, doable steps that reconnect you with yourself. Not to perform. Not to please anyone. Just to start feeling like you again.

Start by naming it.

Give yourself permission to say, “I’m in a slump.” That’s not weakness—it’s awareness. Once you name it, you can stop fighting it. You move out of self-judgment and into self-compassion.

Check in with the basics.

Are you sleeping? Eating nourishing food? Drinking enough water? These aren’t glamorous steps, but they matter. I started with these too. Rest, hydration, and a few proper meals gave me the foundation to start feeling human again.

Return to what you enjoy—gently.

I didn’t dive back into writing right away. I didn’t force myself onto the horse. I just noticed what I missed. And when I felt ready, I dipped my toe back in. A short ride. A few words. A quiet yoga session. I did it for me—not to be productive, just to reconnect.

Set one small boundary.

If your slump is rooted in overwhelm, this step matters. Say no to one thing. Cancel one commitment. Give yourself one evening without expectations. You don’t need to fix everything—just create a little room to breathe.

Get curious instead of critical.

Instead of “Why can’t I get it together?” ask, “What would feel supportive right now?” That question helped me move with more ease. I wasn’t pushing myself to do more. I was inviting myself to feel better.

None of these steps were dramatic. But they were enough to start shifting the energy. And once I stopped pushing and started listening, I began to find my way back.

Bonus Tools to Try

When you’re in a slump, even simple things can feel hard. That’s why I kept it easy. No big routines. No “morning miracle” kind of pressure. Just small tools that offered a little light when the days felt heavy.

A Simple Journal Prompt Made Things Clearer

Not every day, and not full pages. Sometimes just one question and a few lines. I’d ask myself things like, “What do I need right now?” or “What am I craving that has nothing to do with food?” Putting it on paper helped me see what was really going on beneath the surface.

Tapping Helped Me Release the Guilt

EFT gave me space to release the pressure I was putting on myself. The guilt about not doing enough. The guilt about needing rest. Instead of trying to force my way out of the slump, I used tapping to soften the edges and make space for how I was really feeling.

If you’re feeling flat, tired, or overwhelmed, I’ve recorded a gentle tapping session you can follow along with. It’s simple, calming, and designed to help you feel more grounded—without needing to fix everything right away.

Walking Without a Goal Helped Me Reconnect

No fitness tracker. No targets. Just walking for the sake of movement. Sometimes with a podcast, sometimes in silence. Getting outside—even for ten minutes—cleared the fog just enough to feel more grounded.

Poo Picking Helped the Most

It sounds a little strange, but it was exactly what I needed. I was outdoors, doing something physical but simple. No decisions. No multitasking. Just me and the task at hand. For those moments, I didn’t have to think. My mind could rest, and my body could move. That small rhythm—step, scoop, breathe—was more healing than I expected.

Unapologetic Rest Gave Me Breathing Room

Lying on the couch with a book. Sitting in the garden with a cup of tea. Saying no to plans without needing to explain why. These weren’t rewards. They were necessities. And they reminded me that slowing down is part of the process—not something to earn.

None of these tools are complicated. You don’t need to do them all. Just pick one that feels kind today. Then come back to it tomorrow, or don’t. This isn’t about fixing yourself. It’s about finding your way forward—at your own pace.

Gentle Reminders for the Road

You don’t need to bounce back quickly. You don’t need to have a plan. You just need a little space to breathe and a bit of patience with yourself while things shift.

A slump doesn’t mean you’re failing. It usually means you’ve been doing too much for too long without enough rest or recognition. It’s a signal—not a flaw.

Let yourself move slowly. Let the joy come back in its own time. One small moment of relief is enough to begin again.

You don’t have to be productive to be worthy. You don’t have to feel inspired to be doing something meaningful. Sometimes, sitting still is the most honest thing you can do.

So if you’re in a slump, be kind to yourself. Start with the smallest thing that feels supportive. Maybe that’s writing a few words. Maybe it’s walking your dog. Maybe it’s just finishing your cup of tea before it goes cold.

It’s not about snapping out of it. It’s about finding your way through it—gently, with care, and on your own terms.

If this resonated with you, I’d love to hear your experience.
What helps you when you’re in a slump? What’s one small thing you could give yourself today?
Feel free to share in the comments, or message me directly—I read every word.