Feeling stuck can be incredibly frustrating and, at times, overwhelming. You want to take action, yet you find yourself held back by fear, conflicted about your next steps, or unsure about how to move forward.

Is it normal to feel stuck? How long does this feeling last, and how can you cope with it? Let’s explore the often overwhelming experience of stuckness and uncover strategies to help you navigate through it successfully.

Is It Normal To Feel Stuck?

Yes, it’s perfectly normal to feel stuck. Experiencing this sensation is a fundamental part of being human and is often intertwined with our personal growth.

In fact, if you never feel stuck, it might indicate that you’re not challenging yourself enough. Feeling stuck often signifies that you're on the brink of a breakthrough, whether it's learning something new, making a significant decision, or reevaluating your path.

While it may be easier said than done, try to reframe the feeling of being stuck as a valuable growth opportunity. This experience can strengthen your resilience and improve your ability to navigate future challenges.

How Long Does Feeling Stuck Last?

There’s no set duration for how long feelings of being stuck will last. Sometimes these feelings are momentary, while at other times, they can last weeks or even months.

Most often, taking intentional action toward your desired outcome can alleviate your feelings of stuckness. However, there are times when you may simply need to wait it out and allow the feelings to pass naturally.

Fortunately, there are strategies you can use when you’re feeling stuck to help you manage your emotions while also taking steps toward achieving your goals.

5 Ways to Cope With Feeling Stuck

Whether you’re feeling stuck in your career, relationship, or life in general, please know that you’re not alone in this experience. Here are five practical strategies for moving toward your desired outcome:

1. Use Mindfulness to Cope With Feeling Overwhelmed

Feeling overwhelmed often accompanies feeling stuck.

Practicing mindfulness is a powerful way to break this cycle and regain a sense of control by focusing on the present moment.

Often, the present moment is far less overwhelming than your thoughts about it. Instead of focusing on everything you need to accomplish, mindfulness centers you on what you can do today, reducing stress and anxiety.

A cluttered mind can make small problems feel monumental. Mindfulness helps clear mental noise, helping you identify priorities and take the first steps forward with confidence.

2. Embrace Journaling

Journaling is a powerful tool for providing clarity during challenging times. Here are some journaling prompts to guide your reflection:

• What does feeling stuck feel like for me?
• When did I first start feeling stuck?
• What situations or environments make me feel more stuck? How about less stuck?
• What is it like to not feel stuck?
• Who can I reach out to for support and guidance?
• If I could envision a future where I feel unstuck, what would it look like?
• What small actions can I take to move forward?

If you're interested in a structured way to work through feelings of being stuck, consider using The GROW Planner, available in The Mental Wellbeing Toolkit. It features a 4-step process used by trained coaches – The GROW Model – to help you gain clarity.

The GROW Model is a proven coaching framework that provides a step-by-step way to work through challenges and find solutions. It stands for Goal, Reality, Options, and Will:

• Goal. The first step is identifying what you want to achieve. The planner features a comprehensive list of journaling prompts to help you clarify your goal.
• Reality. Next, you assess your current situation. The planner guides you to reflect on what’s happening now, identifying your challenges and resources.
• Options. The emphasis here is on exploring different paths forward without judgement. The planner provides prompts to help you think creatively and consider all possibilities.
• Will. Finally, you create a step-by-step plan to move forward. The GROW Planner helps you break this plan into small, manageable steps, ensuring you stay focused and avoid feeling overwhelmed.

Find out more about The GROW Planner and The Mental Wellbeing Toolkit here.

3. Move Your Body

Movement can help you break free from unhelpful thought patterns, connecting you with your body, and unlocking new ideas.

Depending on your current practices and exercise preferences, this might look like Pilates, yoga, or simply going for walk.

The key is to lean into those exercises that bring you joy and help clear your mind. Consider setting a goal to move your body every day.

4. Lean Into Your Community

Isolation can make feelings of being stuck feel debilitating. However, you want to remember that it’s a temporary emotion that impacts all of us at some point.

Remember: You don’t have to process challenging emotions alone.

Reach out to people who’ve been supportive in the past. Importantly, you must clearly communicate what support you need from them in the moment, whether it’s advice, resources, or simply a listening ear as you vent.

5. Consider Investing in Professional Help

Speaking of community, remember that professional help is also available. Trained professionals can assist you in weighing your options and charting a path forward. They can also help you reframe the situation, which can be invaluable when you’re feeling stuck.

Consider reaching out to a therapist or coach to support you in navigating your feelings. Taking this step can be a powerful move toward clarity and growth.

Summary

Feeling stuck is a frustrating yet common experience that can get in the way of reaching your personal goals. While feelings of stuckness can vary in their duration, taking intentional action can often help alleviate them. Here are a few strategies worth trying:

• Practice mindfulness to feel less overwhelmed
• Journal to gain clarity
• Move your body to clear your mind
• Lean into your community for emotional support
• Speak with a therapist or coach for professional help

Remember that feeling stuck is a normal part of being human. It often accompanies growth and may signal that it’s time for a change. Fortunately, the experience is temporary and will pass. You’ve got this!

Tools for Getting Unstuck

Take the first step toward clarity and progress with The GROW Planner inside The Mental Wellbeing Toolkit. With its proven 4-step process, you'll find the guidance you need to move forward – one small, manageable step at a time.