Everyone has emotional ups and downs. A stressful week, stretch of gloomy weather, or tough interaction can leave anyone feeling – off. But how do you know when you’re experiencing a temporary funk or something more serious like depression? And when the low mood hits, what actually helps?

Judy Spira, LCSW, one of our senior clinicians in Bunzl-Wilner Clinical Services, offers some insight.

Funk vs. Depression

A "funk" is a dip in mood that leaves you feeling flat, irritable, withdrawn, or overwhelmed, says Judy.

“You may have an urge to hibernate, be on screens a lot, eat comfort food — generally, you’re feeling ‘off,’” she says. “Though it’s uncomfortable, you’re able to still meet your responsibilities: you get up, go to work, take care of your kids and home, and stay connected to life.”

A funk is typically triggered by something: stress like a breakup, the pressures of a holiday season, a rude interaction, a difficult transition in life, or just something unknown to you. “You don’t feel great when you’re in a funk," she adds.

"But with depression, there’s a real interference in life activities,” Judy points out. “You may not want to get out of bed, do your work, take care of your body; there’s an interference in life coming with a mix of feelings, especially sadness.”

The distinction between a funk and depression lies in the duration and intensity of symptoms, and how much your daily functioning is involved.

“A funk is usually improved by self-care, but depression doesn’t budge just because you take a walk or try to think positively,” Judy says. “Those things can help, but they’re not enough on their own. That’s when therapeutic support is really needed.”

Feeling Better

The good news is, there are strategies that can genuinely shift your emotional state. While the following suggestions are simple, they’re backed by research and grounded in what Judy sees every day in her clinical work.

• Honor your mental health: validate your feelings rather than judge them, notice your internal world with gentleness, nurture self-respect, and use boundaries to protect your time, energy and emotional well-being.
• Exercise: movement is one of the fastest, most reliable mood-shifters. A walk around the block, gentle stretching, or time in nature activates feel-good chemicals and helps regulate the nervous system.
• Nourish yourself with real food: sometimes irritability, overwhelm, or hopelessness are intensified because we simply haven’t eaten enough, or we’re relying on comfort foods that don’t sustain us. Feeding yourself well is an act of emotional care.
• Challenge negative thoughts: gently notice the stories your brain is telling you and question whether they’re accurate. Challenging catastrophic or self-critical thoughts can interrupt the spiral of negativity.
• Engage creativity: creativity helps move emotional energy. It doesn’t have to be serious; doodling, cooking, music, crafting, or anything hands-on can reset your mind and reconnect you to something enjoyable or expressive.
• Step outside yourself: helping others creates a shift in perspective. Volunteering and acts of kindness won’t erase your feelings but can deflect self- focus and spark connection.

Help Is Here

“You don’t have to wait until you’re in crisis to start therapy,” Judy says. “Sometimes people assume therapy is only for the worst-case scenario, but it’s really a place to get curious, be supported, and understand yourself more deeply to gain more emotional well being.”

Therapists provide tools, perspective, and validation that even the most supportive friends and family can’t always offer.

“We don’t have to have a clear-cut mental health diagnosis,” Judy says, in conclusion. “If you want help to function better, be happier, and like yourself more, those are great reasons to connect [with a clinician]. You don’t have to be in therapy for years; sometimes it’s just about learning tools and having accountability.”

Bunzl-Wilner Clinical Services is here to listen, support, and help you feel like yourself again.