Feeling Stuck in Life, Career, or Relationships?

How Therapy Can Help You Navigate Transitions

My Own Experience with Feeling Stuck

For years, I felt trapped in an endless loop with work. Growing up, I dreamed of being in the entertainment industry. I earned a degree in film and theater and even experienced that world for what I like to call “five minutes” overseas. It was exciting both personally and professionally, but when I came back to the States, I found myself wondering: what now?

Looking back, I realize fear and self-doubt kept me stuck. I didn’t fully trust my abilities or believe in myself, so I stayed in roles that didn’t fit.

Fast forward a decade: in my 40s, I went back to school and earned my master’s in mental health counseling. The past eight years have been full of growth and challenges, but the biggest lesson I’ve learned is this: trust the process. Growth is possible at any age or stage.

Whether you’re fresh out of college, navigating your 30s or 40s, or facing new chapters beyond that, you don’t have to stay in a job, friendship, relationship, or life situation where you’re no longer growing. Change is always possible.

Why Life, Career, and Relationship Transitions Can Leave You Feeling Stuck

Major changes—like starting college, switching careers, navigating shifting friendships, ending a relationship, or moving—can stir up:

• Indecision and confusion

• Loss of motivation or passion

• Fear of making the “wrong” choice

• Questioning your identity and purpose

• Feeling trapped in a relationship or friendship where you’re no longer growing

• Remembering someone’s voice saying, “You can’t succeed in that”

At times, experiencing a sense of stagnation indicates that you've moved beyond a toxic situation—be it a career, a friendship, or a romantic relationship. You might have a feeling that certain things are no longer functional, but feelings of guilt, loyalty, or apprehension about conflict can hinder your ability to move forward. Engaging in therapy assists you in processing these emotions, allowing you to release what isn’t beneficial and make room for more positive relationships.

That in-between space feels overwhelming. But feeling stuck isn’t failure—it’s often a step toward discovering a new direction.

How Therapy Can Help You Move Forward

When life feels unclear, therapy provides structure and clarity. Here are three evidence-based approaches that can help:

1. EMDR Therapy (Eye Movement Desensitization and Reprocessing)

Feeling stuck is often tied to old limiting beliefs like “I always mess up” or “I’m not good enough.” EMDR helps process those deep-seated messages and memories, allowing your brain to create healthier, more supportive patterns.

It clears emotional blocks connected to past experiences, helping you make confident decisions in the present, whether about your career, friendships, or other relationships.

2. Somatic Therapy

When your mind feels foggy, your body often holds the answers. Somatic therapy helps you tune into physical sensations—like tightness, restlessness, or heaviness—and release what’s been holding you back. It creates space for clarity and forward movement.

3. Cognitive Behavioral Therapy (CBT)

CBT helps identify unhelpful thought patterns and teaches you how to shift them. It breaks overwhelming problems into smaller, manageable steps while building new habits and ways of thinking over time.

If Feeling Stuck Sounds Like This…

• “I don’t know what I want anymore.”

• “I feel like I’m standing still while everyone else moves forward.”

• “There are so many options—I’m paralyzed.”

• “Nothing feels exciting or right.”

• “I’m stuck in this relationship or friendship, but I don’t know how to leave.”

• “Someone once told me I couldn’t do this, and maybe they were right.”

Therapy offers a safe, supportive space to unpack those thoughts and find clarity. Letting go of an unhealthy relationship or friendship can feel painful, but it’s often the first step toward reconnecting with yourself.

Getting Unstuck: It’s About Small Steps

You don’t need to figure everything out today. One of the biggest misconceptions is believing you have to have it all mapped out immediately. Therapy helps break down big transitions into manageable steps, allowing you to explore options without feeling overwhelmed.

You don’t need all the answers right now. What matters is starting to listen to yourself again.

Growth Is Possible at Any Age or Stage

Career shifts, college decisions, relationship changes, friendship shifts, life path changes—they’re uncomfortable but also full of potential.

• Feeling stuck isn’t permanent.

• You can regain clarity, purpose, and forward momentum.

If you’d like to learn how EMDR, somatic therapy, or cognitive-behavioral therapy might support you, feel free to contact me. You don’t have to navigate these transitions alone.