10 Ways to Get Emotionally UNSTUCK

Feeling Stuck? You’re Not Alone.

Ever felt like life pressed “pause” on you? Like you’re sitting in neutral, watching everyone else move forward? Or maybe everyone thinks they’re moving forward but are really just running in circles, chasing their tails.

It happens to all of us — and it doesn’t mean you’re broken. You’re just stuck. And stuck doesn’t have to be forever. Sometimes it’s simply an invitation to shift. Getting unstuck doesn’t require a giant leap — just one small, courageous step at a time.

In my first blog post, No More Hiding: More Than a Mantra, It’s a Movement, I shared the lesson I learned about shaking myself loose from emotional paralysis. If you haven’t read it yet, here’s a quick recap: I didn’t stay stuck. I found clarity. I turned my aches into awakening and my fears into dreams. I found liberation, self-acceptance, and the boldness to stand fully in my truth — unapologetically. And now? I’m having a blast.

I want the same for you. I want you to find your happy place — the place that gives you sanctuary, peace, empowerment, and freedom. These 10 tips will help you gently shift your energy and start moving toward a lighter, freer you. They aren’t in any particular order because everyone’s journey is different.

1. Change Your Tribe

I once heard a comedian say, “When you find you’re the smartest person in your friend group, it’s time to change friend groups.” Easier said than done — trust me, I know. But sometimes it really is time to level up and surround yourself with people who inspire you to do better and be better. It’s okay not to be the smartest one in the room — or the one always encouraging, saving, and carrying everyone else.

Give yourself permission to be encouraged, revived, and energized by the people around you. Challenge yourself to take a step back, listen more, and learn something new. If all you hear from your circle is complaints, sob stories, endless drama, and prayer requests — and you’re always the one doing the counseling — it might be time to find friends who fill you up instead of draining you.

2. Feel Your Feelings, Don’t Fight Them

You don’t have to wrestle your emotions into submission. Cry, scream into a pillow, write it all down — whatever helps you let it out. Emotions are like waves: they rise, they peak, and they pass. And yes, there’s nothing wrong with taking it to God, the Universe, or whatever higher power you believe in — but I also believe we were given discernment and intuition for a reason. Feeling your feelings helps you process what’s happening and choose your next move wisely.

3. Check Your Self-Talk

Be honest: would you talk to a friend the way you talk to yourself? If the answer is no, it’s time for a reset. Replace “I’ll never get this right” with “I’m figuring it out.” Speak life over yourself — your words have power.I had this moment when I started morning stretches. For years, I told myself my body was “too big” to do certain positions. Then one day I decided to just try — and to my surprise, I could do them. The more I practiced, the stronger and more flexible I became. We lie to ourselves sometimes without even realizing it. Challenge those lies. Rewrite the script.

4. Move Your Body

You don’t need gym membership to start moving. Begin where you are. When I weighed over 300 pounds, I had to stop halfway up the 15 steps from my front door to my living room. But I kept at it — first resting at step 9, then step 12 — until one day I ran up all 15 steps without stopping. That small victory gave me the confidence to dance in my kitchen and stretch every morning while saying, “No More Hiding, Renetta.” Start small. Walk to your mailbox. Next week, try walking to the corner and back. Movement shakes loose stuck energy and helps your brain release feel-good chemicals.

5. Clear a Little Clutter

Sometimes feeling stuck is amplified by a cluttered space. Pick one small thing — your nightstand, your purse, your email inbox — and tidy it up. Take it further: delete contacts you haven’t heard from in over a year, remove unused apps, clear old photos. Creating external order can spark internal clarity.

6. Write It Down

When thoughts swirl in your head, they feel bigger than they are. Get them out. Write them in a journal, speak them into your phone, or share them with a safe person. Naming emotions takes away their power to hide in the dark. Write, “I feel angry.” “I feel scared.” “I feel lonely.” Seeing those words on paper is the first step to processing them.

7. Step Into Fresh Air

Sometimes you just need a new view. Step outside, open the window, or take a drive with your favorite playlist. This is one reason I love golf — every course is a fresh start. I breathe in the morning air, notice the dew sparkling like diamonds, and smile at the deer or turtles that wander by. Nature reminds me to slow down and be present.

8. Practice Gratitude

List three good things right now — even if they’re tiny. A good cup of coffee. Your favorite house slippers. Your favorite song. A silly text from a good friend.

When I was at my lowest in January 2023, I sat on the floor crying, thinking about how stuck I felt. Then I remembered the joy of finding out I was pregnant with my daughter in December 2000. I thought about how grateful I am for her, for family, for having a home where I could sit and cry. My tears turned into tears of praise — and my plan for getting unstuck started forming.

9. Write About Your Happy Place

When you’re stuck, it’s hard to see the positive. Challenge yourself to remember the last time you felt happy. Where were you? Who were you with? What did it look, smell, and feel like? For me, I remembered how much I loved dancing, swimming, and horseback riding. Now, in my late 50s, I asked myself: what does my happy place look like today? That question led me to try golf — and now I have a whole new community and passion.

10. Do One Small Brave Thing

Don’t try to fix everything all at once. Choose one thing today: book the appointment, send the text, drink the water. Small wins build momentum — and momentum breaks you free.

Bonus Tip: Rest Without Guilt

You are allowed to pause. Rest isn’t weakness — it’s how you gather strength for what’s next. Turn off the phone…all the way off (not just on vibrate). Sit in the dark and just breathe. Don’t think about the grocery list, the Amazon order, the reminder to put gas in your car, or to return the call from mom. Just pause…close your eyes, sit in silence, and just focus on breathing. You deserve it.

Gentle Reminder

Getting unstuck isn’t about being perfect — it’s about giving yourself permission to move, one step at a time. The smallest shift today could be the breakthrough you’ve been waiting for.

Live Whole. Live Seen. Live Free.

Renetta