We all feel stuck at some point in our lives — we live too long to not ever feel stuck. With a human lifespan stretching 70, 80, even 90 years, it’s inevitable that there will be seasons where we lose momentum, direction, or motivation. Whether it’s burnout, heartbreak, depression, or simply a loss of connection to purpose — feeling stuck is a deeply human experience.

In my practice, I help people get unstuck all the time. But the truth is, you don’t need to be in therapy to take the first steps toward change. There are six foundational pillars that are simple, accessible, and profoundly effective in shifting your brain chemistry and emotional energy. When people ask me where to begin, this is where I start — because they work.

Let’s take a closer look at these pillars:

💤 1. Addressing Sleep

Sleep is not optional. It’s essential.  When we don’t get enough of it, our mood tanks.  Everything is irritating or annoying.  Nothing feels easy.

When we’re not sleeping well, our brains can’t reset, regulate emotions, or make clear decisions. Sleep deprivation affects the prefrontal cortex — the part of the brain responsible for focus, planning, and impulse control — and increases activity in the amygdala, which is linked to fear and anxiety.

The result? You feel more overwhelmed, more irritable, and more hopeless.

Start here:

• Aim for 7–9 hours per night.  Make it a priority.
• Maintain a consistent sleep-wake schedule, even on weekends.
• Minimize screens at least 30–60 minutes before bed.

Even minor improvements in sleep can dramatically improve your ability to think clearly and take action.

🥦 2. Healthy Eating

What we eat feeds our mood, not just our bodies.

The brain uses more energy than any other organ in your body, and it depends on stable blood sugar and adequate nutrients to function well. Diets high in sugar, processed carbs, or alcohol can worsen depressive symptoms and increase emotional volatility.

Certain nutrients — like omega-3 fatty acids, B vitamins, and magnesium — directly support neurotransmitter production, including serotonin and dopamine.

Start here:

• Prioritize whole foods: vegetables, fruits, lean proteins, and healthy fats.
• Avoid skipping meals — hunger spikes cortisol and makes it harder to regulate mood.
• Stay hydrated (your brain is about 75% water!).
• Avoid booze.  It’s a depressant.  It depletes you and that’s the last thing you need right now.

Fueling your body helps fuel your motivation and sense of agency.

🏃 3. Exercise and Movement

Movement is medicine — especially for the mind.

Exercise triggers the release of endorphins (your body’s natural mood elevators), but also increases dopamine and serotonin, which are key in fighting depression and anxiety. It also reduces stress hormones like cortisol and physically shakes off the stuck energy that accumulates when we’re in survival mode.

You don’t need to become a gym rat to benefit.

Start here:

• Try 20 minutes of walking, dancing, stretching, or biking — whatever feels accessible.
• Move with music, a friend, or outdoors for extra impact.
• Just get moving — whether it’s taking walks, stretching, yoga, pilates, dancing or working out— do anything.

Movement shifts mental inertia and reminds your nervous system that you’re not trapped.

🎨 4. Flow Activities

When you’re stuck, pleasure and play can feel impossible — but they’re often the missing link.

Flow is the state of being fully absorbed in something you enjoy. It’s the opposite of rumination, and it boosts dopamine, focus, and your sense of meaning. Whether it’s drawing, surfing, gardening, woodworking, or playing music — flow brings your brain back online in a powerful way.

Start here:

• Think back to activities you used to enjoy — even as a child.  Try coloring (seriously, it’s relaxing).  
• Try something new and low-pressure: puzzles, painting, cooking, writing, hiking, gardening.
• Schedule time for flow like it’s an appointment. It matters.

Flow reconnects you to yourself and to the possibility of joy.

5.  Try something new.  

Do something different than you normally do.  It can be small, it cam be big.

Do you go to yoga?  Try pilates.  

Hate sitting in quiet?  Time to try meditation (I like the Insight Timer app).  

Becoming a couch potato?  Try a jump rope.  

Eating processed food so much you feel yourself becoming one with plastic?  Bake something.  

Stuck inside all the time? Try gardening.  

Brush your teeth with your right hand?  Try doing it with your left. 

Some of this sounds silly but it’s not.  Getting out of a rut sometimes means breaking out of patterns that have left you feeling trapped.  You are not.  Sometimes you need to remind yourself of that simple fact.

6.  Journal

Nobody knows you better than you.  Write about it.  Handwritten is best.  Ask yourself questions like:

• What do I want?
• What’s not working in my life?
• What is working in my life?
• What do I need or want more of?
• How can I get more of what I need and want?

What if these still feel out of reach?

If you’re reading this and thinking, “I can’t even do these things,” — you’re not lazy, and you’re not a failure. You may be dealing with clinical depression or another issue that needs support.

These pillars are powerful, but if the idea of getting out of bed, making a meal, or going for a walk feels impossible — it’s time to reach out for help.

Therapy and medical support exist for a reason: because sometimes the brain gets so stuck it can’t reset itself without help.

You’re not broken — you’re overwhelmed. And there is a path forward.

What if you’re doing these things and you’re still feeling stuck?

Congratulations, you’ve graduated and you’re ready to be challenged a little bit more.  Consider therapy to help you break out of your comfort zone.  

At Beach Cities Psychotherapy, we specialize in helping people who feel lost, numb, unmotivated, or stuck.

If you need a reset — we’re here. Reach out. You’re not alone.

📍 Serving the South Bay | 💻 In-person & virtual therapy available