Feeling Stuck | Mental Health Tips

Are you feeling stuck in life?

Maybe you have a sense that something is off. Or you’re moving through your days on autopilot, craving change but unsure of what the next step is. You may even be feeling paralyzed by the idea of taking action. If you’re feeling this way, you’re not alone. And it doesn’t mean that there’s anything wrong with you. In fact, it may be a sign that your mind is doing exactly what it’s meant to do. Feeling stuck can be a signal that something in your life needs attention, care, or change. 

I don’t know if there’s a quick-fix hack for getting unstuck (if you find one, let me know!). But slowing down and engaging in honest self-reflection can offer just enough clarity or momentum to take steps towards getting unstuck. Here are some reflection questions that I find helpful when I’m stuck in my own life.

Take a few moments to reflect on your own core values. Try writing down a list of 5–10 values that resonate with you. If you’re not sure where to start, use a list of core values, like this one, as a reference. Now look back at that list and put a star next to the 1 or 2 values that are MOST important to you. These are your core values.

Next, make a list of the things you do in your day-to-day life: your routines, responsibilities, habits, and commitments. Do these activities generally reflect or support the values you listed? Be honest as you take this personal inventory. Noticing where things align—and where they don’t—can offer powerful insight into why you might be feeling stuck or disconnected.

For example, maybe you identify “creativity” as a core value. But when you look at your current daily routine, you may realize you haven’t made space for creative expression in a long time. Even if you’re managing your responsibilities well, the absence of creativity could be contributing to a lingering sense of feeling uninspired or drained. 

Is there something I need to grieve or let go of? 

Sometimes we’re not just stuck—we’re tethered. Tethered to things that once served a purpose in our lives but may no longer feel aligned, supportive, or true to who we are now. It might be a role we play in our family or career. It could be a relationship we’re hesitant to admit is no longer fulfilling, or a belief system that no longer fits us. Sometimes, it’s a dream we’ve clung to for so long that we’re afraid to acknowledge we’ve outgrown it. 

Letting go can feel scary and disorienting—but recognizing what’s no longer serving us is often the first step toward getting unstuck.

Letting go of something—especially something familiar or meaningful—can create a kind of grief. This is known as transitional grief. It’s the kind that comes from releasing an old version of ourselves or our lives to make space for something new.

Even when change is positive or necessary, it’s perfectly normal to feel sadness, loss, or fear. Recognizing and honoring those emotions is part of the process of getting unstuck.

This might look like naming what you’re feeling: “I’m grieving and not ready to accept this change,” or “I’m afraid of losing the comfort and certainty this situation gave me.” It can mean reflecting through journaling or talking to someone you trust. It might involve slowing down, giving yourself permission to cry, or acknowledging the weight of what you’re leaving behind. Grief isn’t a detour on the path forward–it’s a necessary part of the path itself. 

Grief doesn’t always come in obvious and dramatic waves—it can also show up as restlessness, irritability, or even relief laced with guilt. These feelings aren’t a sign that you’re doing something wrong. They’re signs that you’re human and that something mattered to you. So try your best to meet your grief, whatever it looks like for you, with lots of self-compassion and patience. 

Related Blog: Recognizing Grief: Four Types Of Grief We Need To Talk About

The truth is, change and growth rarely come from waiting for ideal or perfect conditions. They come when we start taking action–bravely and imperfectly–on what matters to us.

Try practicing a “shades of grey” mindset instead of an all-or-nothing one. A 10-minute walk still supports your health, even if you can’t make it to the gym today. Writing a few sentences moves your book forward, even if the draft isn’t done. Having an honest conversation with your partner is a step toward clarity, even if you’re not sure exactly how it will go or where it will lead. 

Progress doesn’t have to be perfect to be meaningful. And learning to embrace “good enough” might be the key to getting unstuck with more freedom, less pressure, and greater self-compassion.

Related Blog: From Perfectionism to Progress: How to Adopt a “Good Enough” Mindset

What’s one small step I can take to feel a little more aligned with myself?

You don’t have to figure it all out today. And you certainly don’t need to map out a five-year plan or make a major life change in order to start feeling better. When we’re feeling stuck, trying to fix everything at once can leave us feeling overwhelmed and paralyzed. Often, the smallest steps toward what matters most can be the most impactful—because they’re approachable, sustainable, and help build our confidence more quickly.

For example, let’s say you identified creativity as one of your core values after taking inventory. Rather than immediately overhauling your life to become a full-time artist, a lower-pressure, more sustainable action you can take is to set aside 30 minutes each week to sketch in your notebook or experiment on your iPad. Maybe it’s signing up for a local pottery class with a friend, or watching some Youtube painting tutorials instead of your usual Netflix show.

The goal isn’t to perfect your life overnight. It’s to create a bit of forward momentum towards getting unstuck. Over time, those small, intentional steps compound and remind you that you’re capable of making choices that align with your values and move you toward the kind of life you desire. 

Small adjustments like these can help us reconnect with what matters most—and begin to feel less stuck and more energized in our everyday lives.

And if you’d like support as you work toward more clarity and alignment with what matters most to you, therapy can help. Reach out for a free consultation with our intake team today. We’ll help match you with a therapist who can support you on your journey toward feeling more grounded, empowered, and unstuck.