Feeling Stuck? 3 Ways to Move Forward
By Dr. Quinnett Swank, EdD, Marriage and Family Therapist - Intern
There are seasons in life when everything feels still. You’re doing all the “right” things — showing up for work, caring for others, checking off tasks — yet something inside feels unsettled. You might describe it as feeling stuck, lost, or disconnected from yourself.
Maybe you’re unsure about the next step in your career, your relationship feels confusing, or you just don’t feel like you anymore. Whatever form it takes, feeling stuck can be heavy — like you’re moving through life with the brakes on.
But here’s the truth: feeling stuck doesn’t mean you’re broken or failing. It often means something inside you is ready to change.
Why Feeling Stuck Is a Sign of Growth
When you find yourself in a place of uncertainty, it can be tempting to judge it. We ask, “Why can’t I just figure this out?” or “What’s wrong with me?” But feeling stuck is often a natural part of personal growth.
It’s the pause between what was and what’s next — the in-between space where your old habits, thoughts, or patterns no longer fit, but the new ones haven’t fully taken shape yet. That tension you feel? It’s your body and mind trying to realign with your next chapter.
Growth doesn’t always look like progress. Sometimes it looks like slowing down long enough to notice what isn’t working anymore.
Step 1 – Practice Acceptance Instead of Resistance
When we feel stuck, our first instinct is to push harder. We try to “fix” the situation, make quick decisions, or distract ourselves from the discomfort. But true movement often starts with stillness.
Try this gentle shift: instead of fighting the stuckness, get curious about it. Ask yourself:
What might this feeling be trying to tell me?
What feels off or disconnected right now?
What would it look like to soften instead of control?
Acceptance doesn’t mean giving up — it means creating space for awareness. And awareness is where clarity begins.
Step 2 – Reconnect With Your Values, Not Your Fears
When you’re unsure of what to do next, fear or anxiety can take the driver’s seat. It whispers things like “What if I fail?” or “What will people think?” and keeps you circling the same thoughts.
Instead of asking, “What should I do?”, try asking, “What matters most to me?”
Write down your top three values — things like connection, authenticity, growth, or peace — and use them as your compass. Each small choice aligned with your values, even if imperfect, begins to move you toward a more grounded version of yourself.
Step 3 – Start Small — Then Celebrate It
When you feel lost, the idea of change can feel overwhelming. The mind jumps to big, dramatic steps — a new job, ending a relationship, or reinventing your life overnight. But real transformation often begins with one small, intentional action.
Go for a walk without your phone.
Spend 10 minutes journaling about what you need.
Set one boundary that protects your peace.
Progress isn’t measured by speed — it’s measured by direction. Every small step is a signal to yourself: I’m not stuck; I’m moving.
And when you do take a small step, celebrate it. Acknowledging your movement helps your brain create momentum and rebuilds self-trust.
A Gentle Reflection
Take a deep breath and ask yourself:
“What part of my life is quietly asking for change?”
You don’t need to know how to fix it right now. You just need to listen — and trust that the act of noticing is the first step toward movement.
Therapy Can Help You Get Unstuck
Sometimes we need a safe space to untangle the “stuck” parts — the stories we tell ourselves, the fears we’ve learned, or the pain we’ve been carrying quietly.
As a therapist in Las Vegas, I help clients slow down enough to hear what their inner voice is saying — and reconnect with what matters most. Whether you're feeling uncertain in your relationships, career, or sense of identity, therapy can be a grounding place to explore and move forward.
You deserve support as you rediscover your direction and reconnect with your sense of purpose.
Until next time. Take care!
Dr. Quinnett
About Dr. Quinnett
I’m Dr. Quinnett Swank, a Marriage and Family Therapist Intern based in Las Vegas, Nevada. I specialize in helping women, moms, and couples navigate anxiety, stress, life transitions, parenting challenges, and relationship struggles.
Whether you’re feeling overwhelmed, disconnected, or unsure of your next steps, I offer compassionate, evidence-based therapy designed to help you feel more grounded and confident.
I provide both in-person counseling in Las Vegas and online therapy across Nevada, making support accessible wherever you are. My approach blends CBT, mindfulness, and attachment-focused therapy to help reduce anxiety, heal emotional disconnection, and strengthen relationships.
My passion is helping women and couples move beyond survival mode so they can thrive—finding balance, confidence, and deeper connection in their everyday lives.
Ready to take the next step?
You can schedule a consultation to talk about what’s keeping you stuck and how we can begin. I’d love to support you.
Important Note: This blog post is for educational purposes and isn't intended to replace professional mental health care. If you're experiencing severe anxiety, panic attacks, or thoughts of self-harm, please reach out to your healthcare provider or call 988 for immediate support.
