Feeling Stuck or “In a Funk”? A Psychologist’s CBT-Based Approach

Feeling “in a funk” is a common human experience. Many people describe it as a mix of low motivation, irritability, emotional flatness, or feeling mentally stuck. While it may not meet criteria for depression or anxiety, it can still significantly affect daily functioning, relationships, and overall well-being.

As a registered clinical psychologist in Vaughan, I often help individuals understand what is contributing to these emotional dips and how to respond in ways that create meaningful change rather than staying stuck.

Understanding What’s Behind the Funk

When I notice myself feeling off, the first step is reflection. This involves examining the situations, thoughts, behaviours, and emotions that may be contributing to the experience.

From a Cognitive Behavioural Therapy (CBT) perspective, emotional states are influenced by the interaction between:

• Situations and stressors in your life
• Automatic thoughts and cognitive distortions
• Behavioural patterns (avoidance, withdrawal, overthinking)
• Underlying emotions beyond “just feeling off”

Feeling stuck is rarely random. It is often maintained by unhelpful thinking patterns and behaviours that quietly reinforce the emotional state.

Challenging Negative Thinking Patterns

A key part of getting out of a funk involves identifying and challenging cognitive distortions—patterns of thinking that feel convincing but are not fully accurate.

For example, you might think:

“My friends are too busy to want to see me.”

While this thought may feel true, CBT encourages testing it rather than accepting it at face value. A more balanced approach is to examine the evidence and create a behaviour that challenges the assumption.

Using Behavioural Experiments to Create Change

CBT emphasizes that changing behaviour is often one of the most effective ways to change how you feel. This may involve doing something even when motivation is low.

In the example above, a behavioural experiment might be:

• Reaching out to a friend
• Proposing a specific date and time to meet
• Observing what actually happens rather than assuming the outcome

This strategy works because it directly challenges both thinking and behaviour. Over time, these small experiments help break the cycle that keeps the funk going.

Why Action Often Comes Before Motivation

Many people wait to feel motivated before making changes. In reality, motivation often follows action—not the other way around. CBT encourages intentional, values-based behaviour even when mood is low.

Trying something new, solving a small problem, or engaging socially can create momentum and shift emotional states in ways that thinking alone often cannot.

When Feeling “In a Funk” Might Need Extra Support

Feeling stuck is normal. However, if it becomes frequent, persistent, or starts to interfere with work, relationships, or daily functioning, it may be helpful to seek professional support.

Therapy can help identify patterns, build coping strategies, and prevent low mood from developing into depression or anxiety.

Related services you may find helpful:

• Psychologist in Vaughan
• Depression counselling in Vaughan
• Anxiety counselling in Vaughan
• Psychotherapy services

Frequently Asked Questions

Is feeling “in a funk” the same as depression?

Not necessarily. A funk is often temporary and situational, while depression tends to be more persistent and impairing. However, recurring funks may signal underlying mood difficulties.

Can CBT help with low motivation and feeling stuck?

Yes. CBT is particularly effective for addressing unhelpful thinking patterns and avoidance behaviours that maintain low mood and lack of motivation.

What if I don’t feel motivated to make changes?

That’s common. Therapy focuses on taking small, manageable actions that gradually rebuild momentum rather than waiting for motivation to appear.

When should I seek professional help?

If feeling stuck lasts several weeks, worsens, or begins affecting daily life, working with a psychologist can help.

About the Author

Robert Roopa, M.Ed., C.Psych. is a registered clinical psychologist providing assessment and psychotherapy in Vaughan, Ontario. He offers evidence-based treatment for mood, anxiety, and stress-related concerns, with in-person services in Vaughan and secure virtual therapy across Ontario.