Whether you鈥檝e found yourself in an unfulfilling job or relationship, or you lack a clear sense of purpose, feeling stuck is something that most of us experience at some point in our lives. Here our members share why we can find ourselves stuck, and how entering a new year is the perfect time to break the cycle.听

Why do we get stuck on autopilot?

There鈥檚 a myriad of reasons why we feel our lives get stuck on autopilot, but registered therapist says that it鈥檚 often due to life鈥檚 pressures and routines. 鈥淚t鈥檚 easier to prioritise others鈥� expectations, avoid our own discomfort and fears of failure,鈥� shares Alison. 鈥淎nd this keeps us in a cosy loop of familiarity. External factors like burnout, major life changes, or uncertainty can also keep us in place, even when we want to move forward.鈥�

Accredited therapist says that unresolved trauma and personal circumstances 鈥� such as financial worries - can also contribute. 鈥淏urnout can make us feel stuck, hopeless and helpless,鈥� shares Nikki. 鈥淲e may feel uncertain of our goals or be comfortable in a familiar routine even if it isn't making us happy.鈥�

Accredited therapist also adds that "stuckness" can be traced to our body鈥檚 nervous system: 鈥淪ometimes it鈥檚 our body鈥檚 way of reacting to feelings of overwhelm.鈥�

Spotting the signs

Alison says that feeling stuck is often accompanied by restlessness and frustration. 鈥淪igns of being stuck include procrastination, decision paralysis, and a numbing sense of disconnection,鈥� adds Rebecca.

Nikki says that it can be helpful to look out for signs - which can range from putting off important tasks to avoiding opportunities. A lack of excitement about the future can also be a common sign.

Senior accredited therapist says it鈥檚 important to acknowledge that feeling of 鈥渟tuckness鈥� is unique to the individual. Andrew says common signs he encounters include a persistent sense of dissatisfaction - despite someone鈥檚 achievements - and people encountering the same problem without finding a solution 鈥� such as regular overspending.听听

听What you can do to break free

If you feel like life鈥檚 hit a plateau, the good news is that it doesn鈥檛 have to be this way. Here are nine actionable steps our members recommend to help you break free and regain a sense of direction for 2025.

  1. Recognising you鈥檙e stuck: The first step to breaking the cycle is recognising that you are stuck. Rebecca says to pay attention to signs like avoiding important decisions, feeling detached from your emotions, or living on autopilot - going through the motions without intention or joy. She adds: 鈥淭hese are cues that your inner compass might be buried under old stories about what you "should" do, rather than what truly matters to you.鈥澨� 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听
  2. Pause and reflect: Alison says that the new year is a good time to pause and reflect on what feels missing from your life. 鈥淣aming it helps you see what you can do to address that feeling,鈥� shares Alison. Andrew agrees and says: 鈥淕aining insight is one of the first steps to moving forward. Sometimes, we unknowingly stick with values or ideas that no longer serve us.鈥澨� 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听听
  3. Reconnect with your values: Nikki suggests that thinking about our values can help us get unstuck as it 鈥減rovides clarity and helps us to see if there is a discrepancy between our values and how we鈥檙e living our life.鈥� Alison adds that 鈥渋dentifying what truly matters to you and assessing if your life aligns with those values鈥� is essential to break free of any feelings of being stuck.听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听听
  4. Set small, actionable goals: Consider where you can make small changes to the problem areas in your life. 鈥淭he key is to change your behaviour,鈥� explains Andrew. 鈥淪hake up your routine, start a new hobby, or take a bite-sized step toward a larger goal. Make a list of potential action plans or solutions, or reach out to a friend for advice or support.鈥� Alison adds that to avoid overwhelm, focus on one achievable step at a time: 鈥淧rogress builds momentum.鈥澨� 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听听
  5. Step outside your comfort zone: Nikki says that introducing a new hobby or skill can also be helpful to build confidence. 鈥淭ry new activities, meet new people, and embrace change to reignite your sense of purpose,鈥� adds Alison.听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听
  6. Reassess your commitments: 鈥淟earn to say no to what doesn鈥檛 serve you and yes to what does,鈥� asserts Alison. Andrew agrees and says it鈥檚 important to be honest with yourself about your challenges: 鈥淎sk yourself: 'What do I want? If you鈥檙e not sure, take some time to reflect on what you don't want, and you鈥檒l find the answer to what you do want.鈥澨� 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听听
  7. Practice acceptance: Don鈥檛 let perfection get in the way of progress. Nikki says to remind yourself to be patient and gentle with yourself and your progress, and to accept any setbacks. 鈥淩emember that life comes in phases,鈥� shares Andrew. 鈥淪ome periods are meant for rest and reflection. Avoid comparing yourself to others as this can exacerbate feelings of stuckness. Much of happiness lies in the process, not the destination.鈥澨� 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听听
  8. Seek support: 鈥淪ometimes, professional guidance鈥攚hether a coach or a registered therapist鈥攃an help untangle deeper barriers,鈥� shares Alison. Andrew agrees and says a therapist can help you get to the root causes of why you鈥檙e feeling stuck and create a personalised plan to move forward.听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听 听听
  9. Take action instead of overthinking: If all else fails, Andrew says to remember that action brings more clarity than thought. 鈥淲e cannot keep repeating the same behaviours and expect a different result. Even if you鈥檙e unsure of the best path forward, don鈥檛 do nothing鈥攈ope comes from the pursuit.鈥� If you鈥檙e uncertain what to do next, Andrew suggests reflecting on where your fear is, as that often shows us where we need to focus.

While going through these steps, Alison says it鈥檚 always important to remember that 鈥渇eeling stuck isn鈥檛 permanent鈥�. By shifting focus to what you value most and taking deliberate steps, 2025 can be a year of renewal, change and growth.

To find a registered therapist who can support you, visit our therapists directory.

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