Feeling Stuck?

5 Mindfulness Tools to Calm Anxiety and Move Forward

Feeling uncertain and stuck? Not sure where to start? Maybe your to-do list feels never-ending, or maybe you’re standing at the edge of a big life change and can’t quite see the next step forward. In any case, feeling stuck is completely normal. It happens in the “small” moments of life (like staring down an overwhelming list of chores) and in the “big” moments too (like navigating a career shift, relationship challenges, or parenting struggles).

The good news? You don’t have to stay stuck. With a few simple mindfulness tools, you can begin to calm the noise, create space, and take gentle steps toward what matters most.

Tools to Get “Unstuck”

1. Grounded Breathing

Breathing exercises are often underestimated, yet they’re one of the simplest and most powerful tools we have. Your breath is always with you, and it’s something you can control when everything else feels overwhelming. Focusing on your breath can shift your attention away from racing or ruminating thoughts and bring you back into the present moment. Here are two easy techniques to calm your nervous system and create space to move forward:

Box Breathing

Start by exhaling fully (an often-overlooked but important first step). Then:

• Inhale slowly through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale through your mouth for 4 seconds.

• Hold your breath (with empty lungs) for 4 seconds.
  Repeat this cycle several times, stopping if you feel lightheaded.

4-7-8 Breathing

• Place the tip of your tongue on the roof of your mouth.

• Close your mouth and exhale fully.

• Inhale slowly through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale audibly (“whoosh”) through your mouth for 8 seconds.
  Repeat this cycle up to four times.

2. Name Your Values

When you’re stuck, it’s easy to get lost in “shoulds” or endless to-do lists. Instead, pause and ask: What really matters to me right now? Naming your values, even just one or two, can create clarity and direction.

For example, if “connection” is a value, your next step might be sending a quick text to a loved one. If “growth” is a value, your step might be reading one page of a book. Values act like a compass when you’re not sure which way to turn.

Want to explore this more? Check out my recent post on how to identify and live by your values.

3. Permission to Pause

We often push ourselves to keep going, even when our mind and body are asking for a break. Giving yourself permission to rest, even for just a few minutes, can reset your nervous system and ease the pressure of needing to “figure it all out.” This might look like lying down for five minutes, stepping outside to feel the air, or simply closing your eyes and listening to a favorite song. Pausing isn’t lazy, it’s fuel for the next step forward.

4. Take One Small Step

Overwhelm often comes from looking at the whole mountain instead of the next foothold. The trick is to shrink the task down to its smallest possible step. Instead of “I need to clean the house,” it might be “I’ll put away these three dishes.” Instead of “I need to change careers,” it might be “I’ll research one training program.” Small steps build momentum, and momentum creates progress.

5. Practice Present-Moment Kindness

Feeling stuck can come with a harsh inner voice, “Why can’t I just do this?” or “What’s wrong with me?” A powerful antidote is practicing kindness in the present moment. Try noticing one sensory detail (the feel of the floor under your feet, the warmth of your coffee, the sound of birds outside) and then offer yourself a gentle phrase, like: “It’s okay to be where I am. I can take this one step at a time.” These tiny moments of compassion soften the edges of being stuck.

Together, these five tools create a gentle path forward, helping you breathe, pause, and reconnect with what matters most.

Feeling stuck doesn’t mean you’re broken or behind, it just means you’re human. The truth is, small, intentional steps add up over time. Whether that’s taking one deep breath, jotting down a value that matters to you, or giving yourself permission to pause, each act of mindfulness creates space for movement and healing.

If you find yourself feeling stuck more often than not, you don’t have to navigate it alone. Therapy can give you the support and tools to help you reconnect with yourself, quiet the overwhelm, and take steps toward a life that feels more balanced and meaningful.

If this resonates with you, I’d love to walk alongside you. You can reach out here to learn more about working together.