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How to get out of a rut + 12 self-care Sunday tips:

Updated: Mar 6, 2022

Lately, I have lost my mojo. It’s a mix of healing from a broken leg, not being able to surf, the constant rain, not knowing which door to open and not enough Eddie time.

I have attended the pity party and I’ll tell you what ... the balloons definitely don’t have helium in them. They are more like a 2-week-old, saggy, dreary balloon ... praying to be blown up again.

When I’m in a rut, I get angry at myself because to be completely honest with you, it doesn’t happen often but when it does, it’s awful.

It’s emotional, it’s draining and it's imperfect.

What I have learnt is that these emotions are completely normal and it comes down to the Rebound Effect. The Rebound Effect is something that I made up (just then) and it acknowledges that when one area in your life is unstable or unbalanced, the other areas begin to become affected. For example: if your relationship is struggling, then your sleep is affected and if your sleep is affected, your mood is affected and if your mood is affected, your ability to complete set tasks at work is affected (you get the point).

In case you are here as well (because I have spoken to some friends and they are feeling the same way), I have created a little manual to help you get out of this saggy balloon, poor me- state of mind.

1. Clean your system from head to toe

Even though you might be feeling sorry for yourself and really bloody moody, put on your joggers and clean. Clean the dust and cobwebs out and get rid of that old energy- pronto. Wash your sheets, vacuum, scrub - get your Cinderella on!

For those that really want to get into it, get a smudge stick and bring in new energy to your spaces. Dance around like a hippy but don’t accidentally burn the house down.

2. Do some exercise

I don’t care if you are feeling emotional, lazy and saggy (well I do but I am proving a point here), go for a walk, go to a yoga class, do some push-ups, whatever it is, move that tush and get some endorphins and dopamine pumping in that brain of yours. Even if you are tired, you need the boost of happy chemicals and trust me, it is only going to have a positive reaction on your mind, body and mood.

3. Self-care

Book yourself in for a sauna, a massage, have a bath- something where you feel as though you are cleaning yourself from the inside out. Clean your body, shave, wash your hair, put a face mask on, really feel yourself! Personally, I like to have a sauna, then a salt bath WHILE wearing a face mask – watch out.

4. Journal

What I have realised over the years of being an emotional wreck is that speaking to people helps sometimes, but putting my thoughts onto paper helps all the time. Sometimes by speaking to someone else, their opinions and toxic positivity just makes me super mad and grumpy (THAT’S NOT HELPING – I HATE YOU RIGHT NOW!!!!). Journaling allows you to gain clarity on your thoughts and come to your own conclusions. Humans are amazing in the sense that once they start venting, naturally they start saying things like, ‘I know I need to do this …… because ….’. Our brains are wired to come up with solutions for ourselves. Never forget that.

5. Gratitude

Gratitude is the attitude. The best way to do this is to think about a time when you wanted what you have now. Focus your thoughts on how that makes you feel. Practising gratitude needs to be purposeful, it doesn’t work if you are doing it to just tick a box. Add gratitude into your life daily, by writing down 3 things you are grateful for and WHY. Rewire your brain to focus on the positive rather than the negative.

6. Reboot your gut

While you are in this process of renewal, you must be putting good energy back into your gut. There is no point in cleaning your spaces, cleaning your body and then eating a bag of Twisties. 90% of serotonin (the happy chemical) is produced in the gut. So, if you are feeling grumpy it is likely that there is something in your gut triggering this mood or making it worse. Focus on adding in vegetables, broth and probiotics and taking out toxins and sugar.

7. Clean grocery shop

Go for a clean grocery shop. Purchase healthy meals for the week and really focus on taking out the toxins that come about through alcohol, cleaning products, sugar, preservatives and fast food.

8. Meditate in nature

All questions can be answered by observing nature. Go for a walk to your local park, sit under a tree and do a nature meditation. Observe the leaves, observe the weather, observe the smells and emotions that you feel by engaging all 5 of your senses. Connect with yourself and catch your negative thoughts and feelings, challenge them and decide to change them at that moment. Release those thoughts by acknowledging them and coming up with your own mental solutions inside your very powerful mind. Take a journal if you want to write some of them down.

9. Creative

Do something creative. This allows for positive thoughts to fill the mind and move you forward from those negative thoughts. It is a great way to express and let go of old emotions that no longer serve us.

10. Write some goals out for the week and targets

So, I have my overall goals (January- March) – I write them every 3 months however, for these goals to happen, I write weekly targets/goals. This allows me to break down the bigger picture and avoid feeling overwhelmed. It also puts a timeframe on the things I need to get done and allows me to finish a piece of the puzzle, daily. Add this into your life to AVOID stress.

11. Mindfulness through your actions and conversations

Happiness is a choice. It’s a decision you make every moment of the day. Something I have been doing lately is being mindful of everything that I do. From cooking dinner to doing the groceries, I make sure that I am breathing and presenting myself in an ‘angel like way.’ Sounds incredibly weird, but it has helped me enjoy small tasks and do them with a full heart. It has also allowed me to be grateful at the moment, stop and smell the roses and never be in a rush. When you start to do small daily activities with this nature, your conversations are more wholesome and simple tasks seem more enjoyable.

12. Go to bed early and WAKE UP NEW AND REFRESHED (make that choice).

Whether you are in a rut or want to use these 12 steps every Sunday to help you reboot your mindset for the week- give it a go and see the impact it has on your life. By integrating these steps into your Sunday ritual, it helps avoid getting in a rut. In saying this, being flat is a normal process. Life has many ups and downs and it is important to know how to bring yourself up when you are feeling down.

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