How To Rise From A Rut (You Are Capable)

​You feel paralyzed, worthless, and confused. You want to move. But you can't.

We’ve all been there. Feeling like we’re trapped in the same, boring routine and there’s no way out. Ruts are generally accompanied by low energy, a bad mood, and a sense of helplessness.

Ruts happen to all of us. Just looking at the word is exhausting. Why? 

Ruts are mental quicksand. 
It seems like the harder we try to get out,
​the more we fall back in. 

So, what’s the best way out? Ruts, like quicksand, are almost always more of an emotional challenge than they are physical. Slows your movements, slow your thought process, then assess your choices, gradually make a course of action, and recognize when to ask for and accept help. Don’t get so lost dwelling on past “should’ve” and “could’ve” moments that you forget about your current choices, panic, and dig yourself further.

Truth be told, we may not always like our options, but they do exist! Every day we have the choice to either be our best friend or our worst enemy, and what makes a rut so awful and exhausting is that we accidentally choose to be the latter. 

Know that you can either choose to look in the mirror and say, “it’s been a rough month, and I’m going to celebrate what my body can do by taking it for a walk” or “you’re so out of shape you couldn’t even run one mile like you should’ve been doing for the last month.” 

Try to catch yourself in these negative patterns, and slow yourself down! Use the moment to re-examine and ask yourself: ​

• Where am I in this situation?
• What are some realistic options I could do right now?
• Which of these options is most reasonable and requires the lowest effort?

​Then, take action on the lowest effort option you’ve selected!
​
Start small and build on each task, addressing the smaller, lower energy items first. My favorite first task when getting out of a negative pattern is making a list of my past successes and things I enjoy. It not only leaves me feeling more positive, but it reminds me of what I’m capable of.

Just like when getting out of quicksand, a series of small efforts building upon one another is going to be far more successful than taking a big leap. And if you’re getting close to meeting your goal but feel like you can’t quite make it— ask for help! Find an accountability partner to throw you a rope, or someone to lift you with moral support. Know when to ask for and accept help--we all need it from time to time!

Choose to be your best friend, not your enemy,

To a better you!