Feeling Mentally Stuck? Here’s How to Reset

That “Stuck” Feeling (Yeah, We Know It Well)

You know that mental fog where everything feels like “meh”, even the stuff you normally love? Your to-do list is side-eyeing you, your motivation is on vacation without you, and your brain? It’s just buffering. Constantly.

First of all, you’re not lazy. You’re not broken. You’re not dramatic. You’re human, probably a human who’s overdue for a reset.

If you’ve been thinking, “I just need to get it together,” this is your official permission slip to stop pushing through and start resetting. The stuck-ness isn’t a flaw; it’s a flag. And the good news? There are ways out.

Let’s walk through how to gently, realistically, and soulfully reset when you’re mentally stuck. (And yes, I’ll share the exact tools I created when I was in your shoes.)

How We End Up Mentally Stuck

Let’s be real, life’s a lot. Even when things are “fine,” our brains and bodies are juggling nonstop input, expectations, emotions, and noise. Add in some chronic stress, emotional suppression, people-pleasing, a dash of burnout, and the pressure to keep performing like everything’s okay, and it’s no wonder we eventually hit a wall. We’re taught to keep going, to push through, to ignore the inner red flags. But over time, this disconnect between what we need and what we actually allow ourselves to feel can leave us drained, foggy, and unsure of how to move forward. That, my friend, is how mental stuck-ness creeps in, not with a bang, but with a slow fade into “meh.”

1. Recognize What “Stuck” Actually Feels Like

Not sure if you’re stuck? These sneaky signs often fly under the radar, but they’re your mind’s way of waving a white flag. Let’s decode what they really mean.

Mental stuck-ness isn’t always dramatic. Sometimes it shows up in sneaky, subtle ways, like snapping at your partner over the wrong coffee order or questioning your entire life because you can’t decide on dinner. These signs may feel random or irrational, but they’re really just signals that your mind is waving a little white flag.

When your brain is overwhelmed or emotionally overloaded, it often shows up as irritability, fatigue, and fog. It’s not a failure, it’s feedback. These reactions are how your system lets you know it’s time for rest, reflection, and a reset.

• Snapping at people you love, then feeling awful

  
  

• Feeling weirdly numb or disconnected

  
  

• Hitting snooze 14 times and still feeling exhausted

  
  

• Decision paralysis (Should I clean the kitchen or cry? Both?)

  
  

• Suddenly questioning your life, job, and dinner plans all at once

This isn’t overreacting, it’s your body and mind waving a flag that something needs attention. Feeling stuck is often your nervous system’s way of saying, “Please slow down. I need a moment.”

2. Do a Mini Inventory (Don’t Panic)

Feeling overwhelmed? This is your step back. A simple self-inventory helps pinpoint what’s draining you and clears a path forward without the pressure to overhaul everything.

Let’s not do a full life overhaul right now, no color-coded calendars or alphabetized spice racks required, but a mini check-in helps.

Doing a mini-inventory is like pausing the chaos long enough to hear what your mind and body are actually asking for. When you’re stuck, it’s easy to feel like everything is the problem. But when you slow down and take stock, you usually discover that only a few areas are out of alignment, and those can be addressed. This gentle check-in helps cut through the overwhelm and gives you back a sense of agency, clarity, and direction, one small, soul-honoring step at a time. Ask yourself:

• What’s draining me right now?

  
  

• What have I been avoiding?

  
  

• What do I actually need today (not next week, not next year)? 

This isn’t about fixing everything. It’s about noticing what’s loud so you can start quieting it.

Pro tip: My Healing Reset: Deep Dive Edition guides you through this with real prompts and pages to scribble on. I made it when I was burnt all the way out.

3. Reset One Corner of Your Life

Small wins create big shifts. This section shows you how to reset just one area, a drawer, a decision, a habit, to spark momentum and help you feel a little more in control.

A micro-reset is a small, intentional action that brings a little order, peace, or clarity to your day, without requiring a life overhaul. Think of it as giving your nervous system a quick breather. These simple acts help break the cycle of stuck-ness by creating a sense of movement and control. When you shift even one small thing, you remind yourself that change is possible, and that momentum often creates more momentum.

Instead of a full overhaul (exhausting), try a micro-reset:

• Clean out one drawer

  
  

• Take a 10-minute walk without your phone

  
  

• Make your bed and light a candle (I know, cliché… but try it)

  
  

• Say “no” to something that drains you 

Small resets remind your nervous system that you’re in charge. You don’t need a vacation in Bali to feel better (though hey, that’d be nice).

Pair this with the Soulemedy Self-Care Menu, a free download that helps you design mini rituals based on your energy, not guilt.

4. Watch Your Inner Dialogue (She’s Loud)

Your inner voice shapes how you see yourself and the world. When it’s harsh, it keeps you stuck. Let’s talk about quieting that critic and replacing her with something more supportive.

Our inner dialogue is basically the soundtrack running in your head, and if it’s constantly critical or harsh, it can seriously drain your energy and confidence. Being your own worst critic doesn’t motivate change; it creates anxiety, self-doubt, and can trap you in a cycle of feeling stuck. When you watch your thoughts and challenge the negative self-talk, you start to break that loop and open space for kindness, growth, and clearer thinking. It’s like swapping a grumpy coach for a supportive cheerleader…your mental health will thank you.

When we’re stuck, the inner critic loves to chime in:

• “You should be doing more.”

  
  

• “Everyone else has their life together.”

  
  

• “What’s wrong with you?”

That voice isn’t the truth. It’s a fear response. And it’s okay to talk back.

Try writing down those thoughts and then answering them like you would a friend. I swear it changes the vibe.

5. Create a Mini Reset Ritual

Mini rituals are the gentle anchors your nervous system craves. They offer small, reliable moments of peace that remind your brain it’s safe to slow down and reset.

A mini reset ritual is a small, intentional practice you do regularly to nurture your mind and body, creating consistent moments of calm and self-care. Unlike “resetting one corner of your life,” which is about making one immediate physical or practical change, a mini reset ritual is about building a soothing habit that signals safety and replenishment to your nervous system over time. These rituals matter because they help you build resilience, slow down chronic stress, and gently rewire your brain to expect moments of peace, even in the chaos. It’s the difference between a quick fix and ongoing care.

Make it sacred, not another chore. Choose 2–3 of the following and do them every day for one week:

• Play a playlist that calms or lifts you

  
  

• Write 3 things you’re proud of or grateful for

  
  

• Move your body in a way that feels safe (stretch, shake, dance, nap)

  
  

• Use aromatherapy, tea, or a warm towel on your face

  
  

• Breathe in for 4, hold for 4, breathe out for 4 (repeat 3 times)

You’re teaching your brain that safety and joy are available again. That’s powerful stuff.

6. Be Around Softness

Softness heals what hustle can’t. In this section, we explore why safe, cozy, judgment-free spaces are essential for emotional recovery and feeling less alone in your process.

Okay, so “being around softness” might sound like I’m telling you to wrap yourself in a giant marshmallow, though honestly, that doesn’t sound too bad. Being around softness doesn’t mean literal marshmallows. It’s about surrounding yourself with people, places, and things that make you feel safe, calm, and like you can just be yourself without any pressure. No judgment, no expectations, just a little breathing room for your mind and heart. That kind of softness helps soothe your nervous system and reminds you that it’s okay to take a break and just be.

Let yourself be around things, people, or spaces that feel soft. Not perfect. Not productive. Just soft.

• A cozy playlist

  
  

• Your dog

  
  

• Nature (or a video of it, no shame)

  
  

• A friend who lets you show up messy

  
  

You don’t have to heal in isolation. You’re allowed to be held, too.

7. Give Yourself Permission to Change Course

Stuck might mean it’s time for a shift. Here, we talk about listening to your intuition, recognizing when something no longer serves you, and choosing a path that feels more aligned.

Sometimes the “stuck” feeling isn’t just burnout, it’s your soul whispering, “This path isn’t it.”

I know because I built Soulemedy after years of ignoring that whisper. I was working in systems I cared deeply about but the hustle and grind was exhausting. I started making mental wellness tools as a way to keep myself grounded.

Sometimes the best thing you can do for your mental health is to give yourself permission to change direction, even if it feels scary or uncertain. Holding on to a path that no longer fits can drain your energy and keep you stuck in cycles of frustration or burnout. Changing course doesn’t mean you’ve failed; it means you’re listening to yourself and prioritizing what truly feels right. Remember, growth isn’t always a straight line, and sometimes the bravest act is saying, “This isn’t working for me anymore,” and choosing a new way forward.

You don’t have to quit your job or uproot your life tomorrow. But you can start asking what version of you actually feels like home.

Start there.

Your Reset Doesn’t Have to Be Big. It Just Has to Be Yours.

Here’s the truth: You’re not stuck because you’re lazy, broken, or behind. You’re stuck because something within you is asking for care.

You can reset with 10 minutes a day. You can reset by lighting a candle and saying, “I matter.” You can reset by choosing a workbook that meets you exactly where you are (like Healing Reset).

And if no one told you lately? You’re not too much. You’re not too late. You’re right on time.

Want to Go Deeper? Reset Tools, Made for Moments Like This

Check out these next steps:

• Download the Free Self-Care Menu

• Get the Healing Reset: Deep Dive Edition

You don’t have to fix your whole life. You just have to start where you are. I’m glad you’re here.

With love, Ali @ Soulemedy