Unstuck: Releasing Stagnant Energy and Rediscovering Forward Momentum

As a therapist, I often witness the emotional and energetic toll of feeling stuck—a sense of being caught in an invisible web that holds you back from your goals, dreams, and the freedom to truly thrive. One client, whose name and identifying details have been changed for privacy, comes to mind.

Nia logged into our virtual session looking utterly drained, her shoulders sagging as though carrying the weight of the world. "I just can't seem to move forward," she said, frustration spilling over. "No matter what I do, it feels like I'm spinning my wheels."

This wasn’t the first time I'd heard these words, and it likely won’t be the last. Whether you’re juggling caregiving responsibilities, navigating a demanding career, or feeling overwhelmed by the expectations of daily life, the experience of being "stuck" is one we all face at some point.

Yet, here’s the thing: being stuck is often less about external circumstances and more about the internal energy we carry. Releasing that energy is the key to rediscovering momentum and freedom.

The Emotional and Energetic Toll of Feeling Stuck

Feeling stuck can be emotionally exhausting. It’s like carrying an emotional backpack filled with rocks—every attempt to move forward feels harder than it should. According to research on stress and mental health, this sensation is often accompanied by increased cortisol levels, which can lead to burnout, anxiety, and even physical symptoms like fatigue and tension (McEwen, 2008).

Energetically, stagnation can manifest as lethargy, lack of motivation, or even a sense of being "frozen" in time. This state can disrupt your natural flow, making it harder to access the creativity and problem-solving skills needed to move forward.

The good news? You’re not stuck forever. Stagnant energy can be shifted, and it starts with simple, intentional practices.

Releasing Stuck Energy: Where to Begin

Releasing stuck energy isn’t about making huge, sweeping changes overnight. It’s about small, mindful steps that reconnect you with your inner power and create space for forward momentum. Below are some strategies to help you get started.

1. Breathe Your Way to Release One of the quickest ways to release stuck energy is through intentional breathing. Deep breathing helps calm the nervous system, shift focus from stress to presence, and re-energize the body.

Try this:

• Find a quiet space where you won’t be interrupted.

• Inhale deeply through your nose for a count of four, feeling your belly expand.

• Hold the breath for a count of four.

• Exhale slowly through your mouth for a count of six.

• Repeat for 5–10 minutes.

• This practice not only shifts energy but also invites clarity, making it easier to identify your next steps.

2. Journaling for Emotional Release

Writing can be a powerful way to process emotions and uncover patterns contributing to stagnation. Journaling allows you to externalize thoughts and feelings, freeing up mental and emotional space.

Prompt: What’s one area of your life where you feel stuck? What’s one small action you could take today to create movement in that area?

Encourage honesty and curiosity in your responses. There’s no right or wrong way to journal—what matters is the act of engaging with your inner world.

3. Move Your Body to Move Your Mind

Physical movement is a powerful antidote to stagnation. Exercise, even in small doses, releases endorphins, reduces stress, and stimulates creativity (Ratey, 2008).

Options to consider: A brisk 15-minute walk. A yoga session focusing on flow and stretching. Dancing to your favorite song in your living room.

As you move, visualize the stuck energy leaving your body, replaced by fresh, vibrant energy.

4. Set Boundaries to Protect Your Energy

Often, feeling stuck stems from overcommitting and spreading yourself too thin. It’s essential to identify areas where you can say "no" or delegate tasks to create space for yourself.

Ask yourself:

• What’s one obligation I can let go of this week?

• How can I ask for help or share responsibilities?

Setting boundaries isn’t about shutting others out—it’s about creating room for your own growth and well-being.

5. Reconnect with Your Purpose

When life feels overwhelming, it’s easy to lose sight of your "why." Reconnecting with your values and purpose can reignite your sense of direction.

Exercise:

• Write down your top three values (e.g., family, creativity, freedom).

• Reflect on how these values show up in your daily life.

• Identify one small change you can make to align more closely with these values.

• For example, if freedom is a core value, you might set aside time each week for an activity that makes you feel liberated, like reading, painting, or hiking.

6. Practice Meditation for Clarity

Meditation can help quiet the mental chatter that often accompanies stagnation, creating space for clarity and insight.

Try this simple practice:

• Sit comfortably and close your eyes.

• Focus on your breath as it moves in and out.

• When your mind wanders, gently bring your focus back to your breath.

• After a few minutes, ask yourself, What’s one small step I can take today to move forward?

• Listen to whatever arises without judgment.

7. Celebrate Small Wins

Progress doesn’t have to be monumental to be meaningful. Celebrating small wins helps build momentum and reinforces the belief that change is possible.

Examples:

• Completing a journaling session.

• Saying "no" to one unnecessary commitment.

• Taking a walk instead of scrolling through your phone.

Each small step is a victory, bringing you closer to the freedom and flow you desire.

Reflection: My Own Journey with Stuck Energy

As a therapist, I’ve had my share of moments where I’ve felt stuck. There have been times when the demands of my practice, writing projects, and personal life have left me feeling like there’s no space to breathe, let alone move forward.

In those moments, I’ve turned to the very practices I share with my clients—breathing, journaling, setting boundaries, and celebrating small wins. These steps, though simple, have helped me release the weight of stagnation and rediscover the freedom to move forward with purpose and clarity.

Why Small Steps Matter

Research shows that small, consistent changes can have a cumulative effect, creating lasting transformation over time (Prochaska & DiClemente, 1982). The key is to focus on progress, not perfection, and to trust that each small step is a building block for a larger shift.

Moving Forward

If you’re feeling stuck, know that you’re not alone—and you’re not powerless. By releasing stagnant energy and taking small, intentional steps, you can create the momentum needed to move toward your goals, dreams, and the freedom you deserve.

Take a moment to reflect: What’s one small change you can make today to move forward?

Transformation begins with a single step. Let today be the day you take it.

References McEwen, B. S. (2008). Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. European Journal of Pharmacology, 583(2-3), 174-185. Prochaska, J. O., & DiClemente, C. C. (1982). Transtheoretical therapy: Toward a more integrative model of change. Psychotherapy: Theory, Research & Practice, 19(3), 276-288. Ratey, J. J. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.