How to Get Unstuck When You Feel Stuck

If you’re stuck, it feels like you can’t move forward, even when you want to. You can’t get unstuck unless you do the inner work that allows you to release the limiting beliefs that make you feel stuck. These beliefs might include feelings of guilt around asking for what you need or want, feeling like you can’t set healthy boundaries with parents because it makes you selfish, a fear of failure, lack of self-love and self-worth, not believing you deserve more than you have, and so many others.

If your stuckness is due to an actual physical complication like a blocked throat or esophagus, see your doctor as soon as possible. If the food is still stuck, he or she might recommend you come in for an endoscopic procedure to remove it. This is a simple procedure that involves a thin tube being passed down your throat to reach the object. It’s important to come in within 24 hours of the initial symptoms so that the item can be removed before it causes any further damage.

The most common reasons for feeling stuck are emotional or mental. They can be caused by a rut, a habit you don’t want to break, fear of change, lingering childhood trauma or wounds, an inability to process feelings, low motivation, an inability to connect with others, an over-thinking mindset, lack of self-love and worth, not believing that you deserve more than what you have, and outgrowing your current situation.

When you’re stuck, it can help to take a step back and view your situation with a new perspective. Taking the time to meditate or practice a mindfulness practice can be an excellent way to clear your head and gain some perspective on what’s going on. Getting still also helps you to access the place inside of yourself where everything is OK and you can release the stuckness.

Oftentimes, when something is stuck in your throat, it’s because the esophagus is irritated and needs lubrication. Try eating a banana, a naturally soft food that’s easy on the esophagus. Sometimes, swallowing water or milk might be enough to dislodge the food. If the food is not moving, you can try doing about 5 back blows and then trying the Heimlich maneuver.

If the problem is emotional or mental, it’s often helpful to talk with a counselor or therapist. They can help you understand why you’re stuck and give you tools to change your thinking and behaviors. They can also refer you to other therapists or resources for additional support. If you’re not comfortable discussing your concerns with a therapist, a coach or a mentor might be a good option for you. You could also try a mindfulness approach such as the Pomodoro Technique, where you commit to working on one task uninterrupted for 25 minutes at a time. This is a great way to build focus and momentum, and it can help you become more resilient when you’re stuck.