We’ve all been there—feeling stuck. Not physically stuck in snow or mud, but mentally and emotionally paralysed. It’s that frustrating state where you just can’t seem to move forward in a particular area of your life, whether it’s finishing a project, making progress in your career, or simply taking the next step toward your goals.
The good news? Being stuck isn’t a fixed state. In fact, it’s often a signal from your nervous system that something deeper is at play. By understanding the body’s innate mechanisms—particularly through the lens of the Polyvagal Theory—you can identify what’s keeping you stuck and take actionable steps to break free.
Let’s explore how
Why We Get Stuck: The Nervous System’s Role
Your nervous system is your body’s command centre, influencing how you perceive and respond to challenges. When you feel stuck, it’s often because your nervous system is locked in one of its survival states:
Fight or Flight: You feel overwhelmed, anxious, or hyper-focused on the problem without seeing solutions.
Freeze: You shut down, procrastinate, or feel immobilised by fear or uncertainty.
The good news? Just as your nervous system can push you into these states, it also holds the key to unlocking movement and growth.
How to Get Unstuck: Strategies to Engage Your Nervous System
Here are actionable strategies, grounded in Polyvagal Theory and nervous system regulation, to help you move forward when you feel stuck.
1. Recognise and Acknowledge Your State
What’s happening in your body? Tune into physical sensations like tension, restlessness, or heaviness. These are clues about your nervous system’s state.
Ask yourself: Am I in fight, flight, or freeze? Or am I in a calm, grounded state where I can think clearly?
Actionable Tip: Place one hand on your chest and one on your belly. Take slow, deep breaths and name what you’re feeling. Simply acknowledging your state can help bring awareness and create space for change.
2. Ground Yourself in the Present
Being stuck often means you’re caught in either worry about the future or regret about the past. Grounding techniques help bring your nervous system back to the here and now, where action is possible.
Actionable Tip: Try the 5-4-3-2-1 Grounding Exercise:
Name 5 things you can see.
Name 4 things you can feel.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
3. Break the Freeze with Small Movements
When your nervous system is in a freeze state, even small movements can help signal safety and shift you into action.
Actionable Tip: Stand up and shake out your arms or do a few stretches. Physical movement, no matter how small, can help break the cycle of immobility.
4. Change Your Environment
Sometimes, feeling stuck is a result of being in a space that reinforces stagnation. Changing your surroundings can help shift your nervous system out of a stress response.
Actionable Tip: Take a walk outside, sit in a different room, or listen to calming music. This simple act can signal to your body that it’s safe to explore new possibilities.
5. Activate the Vagus Nerve
The Vagus nerve is a key player in nervous system regulation. Stimulating it can help move you from a survival state to one of calm and connection.
Actionable Tip: Try vagal toning exercises, such as: - Humming or singing (this creates vibrations that stimulate the Vagus nerve). - Splashing your face with cold water. - Deep, diaphragmatic breathing with an extended exhale (e.g., inhale for 4 counts, exhale for 6 counts). I personally use the neuromodulating devices Nurosym and Truvaga.
6. Set Tiny, Achievable Goals
Overwhelm often comes from focusing on the enormity of a task. Breaking it down into smaller steps makes it more manageable and reduces stress on your system.
Actionable Tip: Identify one small action you can take right now. For example, if you’re stuck on a work project, commit to 10 minutes of focused effort. Success builds momentum.
7. Visualise Progress
Visualisation isn’t just about picturing the end goal—it’s about mentally rehearsing the steps you’ll take to get there. This primes your nervous system for action.
Actionable Tip: Close your eyes and imagine yourself completing the first step of your task. Notice how it feels in your body. Then imagine the next step, and so on.
8. Build Safety Through Connection
Isolation can amplify feelings of being stuck. Reaching out to someone you trust can co-regulate your nervous system and provide new perspectives.
Actionable Tip: Share your challenge with a friend, colleague, or coach. Sometimes, talking it out is all it takes to spark new ideas and solutions.
9. Celebrate Micro-Wins
Your nervous system thrives on positive reinforcement. Celebrating even the smallest victories can signal progress and motivate you to keep going.
Actionable Tip: After completing a small task, take a moment to acknowledge your effort. Say to yourself, “I did it,” and allow yourself to feel good about the achievement.
10. Practice Self-Compassion
Getting stuck is a natural part of growth. Instead of criticising yourself, practice kindness. Compassion calms the nervous system and promotes resilience.
Actionable Tip: When self-criticism arises, counter it with a supportive statement like, “It’s okay to feel this way. I’m taking steps forward, and that’s enough.”
The NeuroSmart Roadmap to Getting Unstuck
By engaging your nervous system intentionally, you create the conditions for clarity, creativity, and action. Remember, being stuck isn’t a sign of failure—it’s a signal that your system needs support to move forward.
When you work with your nervous system, rather than against it, you’ll discover that the path to getting unstuck is not only possible but empowering. So, take that first small step, regulate your system, and trust the process.
Are You Ready to Take the First Step
If you’re tired of feeling stuck and are ready to explore how nervous system regulation and brain-based strategies can help you move forward, let’s talk.
Whether you’re facing challenges in your career, relationships, or personal growth, this approach can unlock new pathways to clarity, resilience, and progress.
Schedule a complimentary call today to discover how I can support you in breaking free from the cycles that keep you stuck. Together, we’ll create a personalised plan to harness your nervous system’s natural mechanisms and build momentum toward your goals.
Andrea Edmondson, founder of NeuroSmart Learning, is a transformative leader in the field of neuroscience-based coaching and education. With a unique blend of expertise in nervous system regulation, brain-based coaching, and leader development, Andrea helps high-achieving executives, entrepreneurs, and teams overcome perfectionism, burnout, and self-doubt.
Her innovative approach empowers clients to leverage the brain-body connection for sustained performance and well-being, creating a powerful shift from survival mode to thriving. A seasoned educator and coach, Andrea’s work combines science, compassion, and actionable strategies to equip individuals with the tools to navigate complexity, build resilience, and unlock their fullest potential.
Through NeuroSmart Learning, Andrea has become a trusted partner for those seeking to redefine success by integrating peak performance with peace of mind.
Click here to schedule your call and start your journey toward becoming unstuck. Your next breakthrough starts with one conversation.
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