Brilliant Sparks… Not

When you are feeling stuck in a rut what steps do you take to get out? I am discovering the steps that work for me but am wondering what works for others. I have been in a rut before and know the signs. When I am in a rut, I feel listless and dull. I have no energy and dread the day. I start believing everyone feels the same and that we are dragging each other deeper into the rut. Deeper and deeper, making escape seem impossible. I avoid people, I avoid social situations, I even avoid conversation, as they all irritate me. I try hard to not let others see my irritation but am not always successful.

Yes, when stuck in a rut I am not much fun to be around. Hey – don’t judge, I bet when you are stuck, you aren’t much fun either…

When in a rut, I tend to ruminate about whatever is bothering me. I think about it, I marinate in it, I put it in a pot and put in on simmer. I pretend to be reflecting on whatever is bugging me, but in reality, I am just wallowing in negativity. I have conversations in my head with others that end up as arguments (only in my head). I feel critisized, judged and belittled even when not interacting with anyone. When I get like this, the rut gets deeper, muddier and harder to extricate myself from. It is like the rut becomes my home, my family, my social life. It is like I put my paddle inside the kayak and ended up along shore in the mud.

I am learning to recognize the signs of the rut and have managed to escape it before. I don’t recognize nor label my rut as depression; it is milder than that. Usually, it revolves around one aspect of my life; such as work, and I can manage to put on a happy(ish) face in the other areas of life. At this moment, I am not in a rut but if I continue (not) paddling, I am in danger of encountering one. Everyone I know could benefit from a little therapy- even me!

It is time to pick up the paddle…

Some Brilliant sparks of creativity… Not – to get out of the rut:

• Spend time in nature – When I am in the woods or on the water, I get to make use of all of my senses. I can turn off my brain and use my senses to ground myself and just be.
• Take Quiet Time – I spend 10-15 minutes every morning and afternoon sitting quietly and focused on my breath. It helps me to get out of my head and to listen to my body. On occasion this leads to an AHA moment where the solution to whatever is bugging becomes insanely clear. Usually, I just feel good after completing my quiet time.
• Journaling – Sometimes I grab a pad of paper and a pencil and write down everything that comes to mind. I don’t edit, I don’t punctuate; I just write. Once I have everything out of my head and on the paper; I feel relieved and occasionally the hectic journaling turns into a sincere attempt at solving my problem.
• List of 10 – I like to set a timer for 10 minutes and brainstorm a minimum of 10 solutions to my problem. The idea is just to turn on my problem solving ability and to quiet my negativity.

• Worst Case or Best Case Scenario- I spend time writing down the absolute worst case scenario if whatever I am worried were to come to fruition. Then, I think about would I be ok if this happened. I have yet to encounter a worst case situation where I believed I could not recover. Writing down the best case scenario gives me hope and creates a spark for action.
• 1% Better – Back to my trusty pad of paper and pencil, I jot down everything I can do to make my situation 1% better. These are like baby steps that will eventually help me get moving. I wrote a 1% Better List yesterday and it contained bullet points including taking a hot shower and going for a hike. Don’t laugh at my baby steps! Learn more about 1% better here.

I never said these were brilliant sparks of creativity!

These steps help me focus my energy and my attention on paddling away from the mud in the rut. They help me stop the stinking thinking and put a bit of a smile on my face. They might help you as well.

So – these are the things I have learned to help me get out of the rut and back paddling on the water. I bet there are steps that you use and I would love to hear your suggestions! I am always searching for new tools to put in my “Get Out of the Rut” Toolbox.

Please share your suggestions in the comment section!

Lake Girl