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In a Slump? Eight Strategies to Break Out

At some point, everyone is likely to feel as though they are in a slump. Famously, professional athletes can find themselves slumping despite considerable talent, effort, and practice. Inventors, writers, actors, entrepreneurs, and artists—and just about anyone else who is committed to progressing, performing, and producing—are likely to find themselves in a slump at some point.

Educators are no different. We may feel as though we have fallen into a rut and are performing on autopilot. We may be feeling as though we have lost our energy and passion for our work. We may even wonder if it is time for a professional change.

The reasons for sinking into a slump can be varied. We may have neglected to keep growing and learning. The work we do and students we teach may have changed and might demand new strategies and approaches. We may be relying on tools and tactics that have served us well in the past but no longer seem to work like they once did. We may feel caught in an environment that is no longer fresh, nurturing, and challenging. The list could go on.

The question is how to break out of the slump and crawl out of the rut. Of course, the nature and cause (or causes) of our situation matter. The strategies we choose to shift our situation will depend on how we understand the challenges we face. Here are eight options to get started:

Accept that you feel stuck and need to change. We need to resist blaming others—or ourselves—for our circumstances. The first step in breaking out of a slump is to accept where we are and take responsibility for moving forward. We can start by identifying an aspect of our “stuckness” that we control and making it our initial focus. Claiming our agency can be an empowering force for change.
Take some time to reflect on what may be creating the slump. We can start by asking ourselves questions like: “Do I need a new challenge? Do I find myself circling back to old habits and approaches that no longer seem to work as well? Is it time to learn some new skills and build new competencies? Is my social network stagnant and in need of renewal or expansion?”
Identify what you really want. Slumps are frequently times of vagueness, restlessness, and ambiguity. We can help ourselves break out of them by clarifying what we would like to happen. Revisiting our values and contemplating what really matters can create focus and build energy. Often, too, creating a visual representation of what matters to us and what we want from life can bring clarity and build commitment.
Identify a few initial steps you can take. While the change that lies ahead may be large and require considerable effort and planning, taking a few small steps can build confidence and create momentum.
Mark and celebrate even small progress. Rewarding ourselves for progress can build motivation, especially early on in our efforts. Setting goals, making progress, and recognizing our power can sustain our commitment.
Resist comparing yourself, your talent, or your potential to others. There will always be people who seem to be able to do what we envision with confidence and ease. Comparing ourselves to others can rob us of confidence, undermine our commitment, and leave us stuck where we are.
Avoid perfectionism. New learning, new behaviors, and pursuing new goals will bring mistakes, missteps, and setbacks. Perfectionism can create guilt, procrastination, and doubt—these are powerful enemies of progress. We need to focus on getting things done and moving forward rather than being perfect, especially early in the process of breaking our slump.
Add novelty, spontaneity, and adventure. Change can be hard work, but it can also be exciting and fun if we allow ourselves to be present in it. We can choose to focus on the now and appreciate the unexpected irony and hilarity that life has to offer. Giving ourselves permission to enjoy the journey can also improve our mental health and happiness.

It is true that slumps and ruts are part of life. They may be inevitable, but they do not have to be permanent. When we claim our power, clarify our priorities, and commit to creating the life we deserve, nothing is beyond our reach.

April 03, 2024

Emotions Are as Contagious as Germs: Catch the Good and Avoid the Bad

This is a time of year when we are especially cautious about catching colds, contracting the flu, and avoiding other germ-generated illnesses. With winter approaching, most of us are spending more time indoors and near others who may be spreading germs that can make us sick. Consequently, we may be more vulnerable to contagions.

Fortunately, most of us know the steps to take in order to minimize the potential of getting sick. We maintain an appropriate distance from people who are coughing and sneezing, we wash our hands and hard surfaces regularly, and we are careful to get enough sleep to keep our resistance high.

Still, we may be less aware of another source of contagion that can influence our well-being... Experts and researchers have long known that emotions, too, can be contagious; in fact, they call this phenomenon Emotional Contagion (EC). Transmission can happen in ways remarkably similar to how germs are spread. For example, prolonged proximity to someone who is experiencing and displaying strong emotions can increase the probability of their transmitting those emotions to us. The state of our own emotions can make us more vulnerable to “catching” the emotions of others. When we are tired, frustrated, or depressed, our emotional vulnerability increases. Furthermore, some people are naturally more vulnerable to catching the emotions of others.

Unfortunately, EC has implications for more than our mood. Negative emotions we catch from others can lead to depression, increased anxiety, insomnia, and even heart disease. Put simply, prolonged exposure to negative emotions can damage our psychological and physical health.

On the other hand, contracting the emotions of another is not always bad. In fact, many emotions lift our spirits, renew our energy, and build connections with others. Being around people who are consistently happy, optimistic, confident, and loving can lead to us feeling similarly. The bad news there, though, is that negative emotions, such as anger, pain, fear, and disgust, tend to be more contagious than positive feelings. They can be caught more quickly and have a greater, longer lasting impact than positive emotions. Our evolutionary history makes us more conscious of and susceptible to potential threats, even though the threats may be emotional rather than physical.

The good news is that we can influence the level of vulnerability we have to the emotions of others. Sometimes we seek to protect ourselves from what others in proximity to us are emoting. Other times, we want to catch the emotions we see and feel in others. Like with germs, there are steps we can take to decrease or increase our chances of becoming infected by emotions.

To reduce our vulnerability to negative emotions, we can:

Be aware of people and situations that have a negative impact on our emotions. Awareness can be a good first step in diagnosing the source of negative emotions and making choices to protect ourselves.
Limit the amount of time we spend with people who are chronically “infected” with negative emotions. When avoidance is not possible, we can at least take “attitude breaks” to focus on and engage in issues, topics, and experiences that lift our mood and counter the negativity to which we are being exposed.
Speak with a person whose chronic emotional state is having a negative impact on us. Not everyone is aware of the attitude and mood patterns they display. Sometimes just making someone aware of their behavior and its impact can lead to change.

Choose to be positive despite the negative emotions to which we are exposed. Over time, consciously emoting positivity, being optimistic, and showing care can have an impact on others, rather than allowing ourselves to be susceptible to the emotions to which they expose us.
Take care of ourselves. Steps we take to counter vulnerability to germs can also help to protect us from negative emotions. Getting enough sleep and regular exercise and having a healthy diet can serve both purposes.

If we want to increase the likelihood of “catching” the positive, healthy emotions of others, we can:

Increase the amount of time we spend and interact with people who are positive, confident, and caring, especially people about whom we care the most. People with whom we have close relationships are more likely to influence how we feel.
Intentionally respond to the emotions we want to “catch.” For example, when we respond to the smiles of others, we engage muscles that release endorphins in our brain that lead us to feel happier.
Be a source of positive emotions. Other people who are attracted to positive emotions will be more likely to engage and share their positivity with us.
Structure time in gatherings, such as meetings, to share good news, positive experiences, and uplifting stories. What is shared can set a positive tone, push back negative attitudes, and reduce vulnerability.

Emotions, like germs, can influence our health and well-being. We need to be alert and deliberate in how we respond to exposure—whether we avoid it or invite it. We can allow ourselves to be vulnerable or protect ourselves from harm.

Teachers, feel free to share this concept with your students and foster a positive and constructive conversation about emotional self-preservation!

November 09, 2023