TRAPPED
Feeling trapped is more than just a physical sensation—it’s an emotional state that can leave you feeling stuck, restricted, and overwhelmed by the belief that there’s no way out. This feeling often stems from fear, uncertainty, or unmet needs for freedom and autonomy. While it can feel heavy, it’s also a signal to pause and explore what’s keeping you stuck. By reflecting on these emotions and taking intentional steps, you can reclaim a sense of possibility and control.
The strategies below are designed to help you work through the feeling of being trapped, reconnect with your inner power, and take small, manageable steps toward freedom and clarity
If you’re feeling stuck or overwhelmed, you can call or text 988 for free and confidential support through the Suicide & Crisis Lifeline. They’re available 24/7 to listen and help.
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Journal Prompts for when you’re feeling trapped…
Journaling is a powerful way to process and release the emotions tied to feeling trapped. It helps uncover underlying fears, identify barriers, and spark new perspectives. Here are prompts to guide your reflection:
Where do you feel this feeling in your body? Describe the physical sensations, and explore what they might be telling you about your needs.
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion. Understanding what triggered the emotion can provide clarity and insights into what you need at this moment.
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s causing this emotion - but don’t send it. Just allow yourself to address and move through the feelings.
Imagine your life without this trapped feeling. What would change? How would you show up differently?
What needs or values are being threatened or fulfilled by this emotion? Explore the deeper needs, desires, or values that may be underlying the emotion you are experiencing.
How does this emotion align with your values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
What advice would you give a friend or family member who is struggling with this emotion? How can you offer yourself the same compassion?
Ask yourself: What small step can I take today to reduce the intensity of this feeling and bring myself more peace?
What are three small things I can control in this situation?
Shift your focus to actionable areas. Identify steps that could help you regain a sense of agency.What am I afraid might happen if I stay in this situation?
Unpack any fears or anxieties associated with feeling trapped. Understanding these fears can help you confront or reframe them.What might I be avoiding or overlooking in this situation?
Reflect on whether fear, perfectionism, or uncertainty is keeping you stuck and how addressing these factors could help.If I could make one small change today, what would it be?
Explore an immediate, manageable step that aligns with your values or needs.What would freedom look and feel like for me?
Paint a clear picture of what it would mean to feel free or unstuck. What steps could bring you closer to that vision?
For professional success …
Focus on What You Can Control
What It Is & Why It Works:
Feeling trapped often stems from a sense of powerlessness or overwhelm in professional situations. Redirecting your attention to aspects of your work that you can influence helps you regain a sense of agency and reduces stress. By breaking down challenges into manageable pieces, you can identify actionable steps that create momentum and clarity.
How to Practice:
Identify the Scope of Control:
Make a list of what you can and cannot control in your current situation. Focus your energy on areas where you have influence, such as your attitude, priorities, or approach to tasks.Set Micro-Goals:
Break large challenges into smaller, actionable steps. For example, if you feel stuck on a project, focus on completing one specific task or seeking input from a colleague.Shift Your Perspective:
Reframe being “trapped” as an opportunity to explore new ways of thinking or working. Ask yourself, “What can I learn from this situation?” or “What’s one small change I can make today?”Seek Collaboration:
Reach out to colleagues or mentors for ideas or support. Sometimes an outside perspective can help you see solutions you might have overlooked.Create a Routine:
Structure your day with purposeful actions that align with your goals. Even small, intentional habits—like starting the day by prioritizing tasks—can create a sense of progress and control.
Quick Tip:
When overwhelmed, try the “5-5-5” rule: Spend 5 minutes listing what’s within your control, 5 minutes brainstorming actions you can take, and 5 minutes planning your next step. This simple exercise helps you refocus and feel empowered.
Leverage Positive Visualization
What It Is and Why It Works: Visualization helps you reframe feeling trapped by imagining successful outcomes. This practice reduces anxiety and fosters confidence by aligning your mindset with positive possibilities instead of fears.
How to Practice:
Find a quiet space and close your eyes.
Picture yourself confidently navigating a specific professional challenge, such as delivering a presentation or sharing an idea.
Focus on the details: how you feel, the reactions of others, and the successful result.
Repeat this exercise before situations that make you feel vulnerable.
To fuel personal growth and success …
Reconnect with Your Values
Feeling trapped often signals a misalignment with your core values. Reconnecting with these can remind you of what truly matters and help you make choices that honor your authentic self.How to Practice:
Identify 3 values that matter most to you (e.g., freedom, connection, growth).
Reflect on how your current situation does or doesn’t align with these values.
Brainstorm one way to bring your life closer to your values this week.
Practice Gratitude for Your Progress
What It Is & Why It Works:
Gratitude shifts your focus from the feeling of being stuck to appreciating the areas of life where freedom already exists.How to Practice:
How to Practice:
Each day, write down one moment or choice that made you feel free, no matter how small.
Revisit this list during challenging times to remind yourself that even small freedoms can bring hope.
Discover how practicing gratitude can boost your confidence and ease feeling trapped—learn more and get started HERE.
Reach Out for Support Talking to someone you trust and sharing your feelings with a supportive person can help ease the weight of feeling trapped and strengthen your bond.
How to Practice:
Identify a trusted person you can talk to (friend, family member, therapist).
Make a commitment to reach out, even if it’s just for a short conversation or to share what’s on your mind.
Let the person know what kind of support you need (whether it's a listening ear or practical help), and be open to receiving their care.
Practice Self-Compassion:
When feeling trapped, treat yourself with kindness rather than self-criticism. Acknowledge your feelings and remind yourself that vulnerability is a universal human experience.Why it Works: Self-compassion fosters resilience and reduces emotional intensity by helping you avoid negative self-talk. It encourages a nurturing approach that fosters personal healing and growth.
How to Practice:
Notice any self-critical thoughts when you feel trapped.
Pause and ask yourself, "What would I say to a friend in this situation?"
Replace self-judgment with affirming phrases like:
"It’s okay to feel this way; I’m human."
"I am doing my best, and that’s enough."
"This is a moment of growth, even if it feels tough."
Repeat these phrases whenever insecurity arises to build a more supportive inner dialogue.
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Find a sense of hope and comfort with this self-compassion meditation—start HERE.
Breathing Exercise
Box Breathing
Why It Works:
Box breathing helps calm the mind and body, offering a sense of grounding and space when emotions feel overwhelming.
How to Practice:
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Pause and hold for another count of 4 before repeating the cycle.
Continue for 4-6 rounds, noticing how your body and mind begin to relax.
Explore more Mindful Breathing techniques to reduce the intensity of an emotion and regain a sense of control and calm HERE.