How to Get Out of a Slump and Back to Being YOU

How to Get Out of a Slump and Back to Being YOU

Lisa Marie Bobby, PhD, LMFT, BCC

Dr. Lisa Marie Bobby is a licensed psychologist, licensed marriage and family therapist, board-certified coach, AAMFT clinical supervisor, host of the Love, Happiness, and Success Podcast and founder of Growing Self.

Have you ever found yourself staring at a sink full of dishes, wearing the same pair of pajama pants for the third day in a row, wondering, “What even is my life right now?” If so, I see you. I’ve been there too even as a therapist. We all fall into a slump sometimes. And while it might not be glamorous or fun, it is 100% human.

In a recent episode of the Love, Happiness & Success podcast, I took a deep dive into the all-too-relatable experience of being in a slump. Why it happens, how to know if it’s “just a slump” or something more serious, and most importantly—how to get back on track.

Slumps Happen—Here’s Why That’s Okay

Let’s start with some radical permission: It’s normal to go through phases when you’re just not feeling it.

Life isn’t one long motivational TED Talk. Sometimes we feel happy and energized, other times we feel…meh. That’s the human pendulum swing. And instead of beating ourselves up, our job is to recognize when we’ve slipped into the meh-zone—and gently guide ourselves back.

The Difference Between a Slump and Depression

Before we talk strategy, let’s make sure we’re in the right lane. A slump is when your energy is off, your habits are wobbly, and your motivation has ghosted you—but you’re still functioning.

Clinical depression is a whole different beast. If you’re feeling hopeless, worthless, or like you can’t do anything to improve your life, you might be dealing with more than just a slump. And you deserve help that works. In that case, getting support from a licensed therapist for depression will be crucial for your wellbeing. If you’re feeling this way, I invite you to schedule a free consultation with one of our incredible therapists here at Growing Self. They can give you the right support and help you find your way to healing.

If you’re not sure which camp you’re in, you can also talk to a member on our team to discuss what your best path forward would be when you schedule a consultation.

Why You Might Be in a Slump And Don’t Even Know It

Slumps are sneaky. They often don’t announce themselves with a dramatic breakdown. It’s more like one day you wake up and realize you haven’t felt like yourself in weeks.

Most people get stuck because they wait to “feel better” before they take action. But here’s the truth: feelings follow thoughts and behaviors. Not the other way around.

You don’t feel motivated and then clean your house. You clean your house—and then you feel a little more like a functioning adult. Feelings aren’t the starting point—they’re the destination.

How to Get Out of a Slump

Okay, now that you know what a slump is and why you’re in one, let’s talk about how to actually climb out of it. 

Step 1: Know Your Slump Signals

Every slump has a calling card—it’s just a matter of learning to spot yours.

Ask yourself: “What do I do (or stop doing) when I’m starting to slide?”

For some people, it’s Netflix paralysis (scrolling for an hour, watching nothing). For others, it’s junk food dinners, ignored texts, or an apartment that suddenly looks like a college dorm after finals week.

Your mission: identify your early warning signs. These are your personal indicators that it’s time to intervene before the slump takes full control.

Step 2: Find the “Why”

Slumps don’t happen randomly. They’re usually your mind and body waving little red flags and saying, “Hey, something’s not working.”

Here are some common culprits:

• Burnout: You’ve been hustling too hard and your system is fried.
• Transitions: New job? New baby? New zip code? Even good change is still change.
• Seasonal Mood Dip: Winter blues are a thing. Less sun = less serotonin.
• Disappointments: Something didn’t go as planned, and now you’re deflated.
• Routine Disruptions: Travel, illness, a schedule shake-up—these throw off your groove.
• Lifestyle Drift: You stopped doing the things that keep you grounded (sleep hygiene, movement, connection).

Jot down your hunches. Ask yourself: “If I had to guess what’s dragging me down, what would it be?” Don’t overthink it. This is more detective work than diagnosis.Bonus tool: Take my free “What’s Holding You Back?” quiz to get even more insight into what’s going on under the hood.