15 Helpful Strategies to Stop Feeling Trapped by Life

What does it mean to feel trapped?

There can be many times in your life you will feel trapped. You could be feeling trapped by life at this precise moment. If you can relate to this you will no doubt be looking for ways to lose this feeling and feel free again.

Feeling trapped can be different for everyone. Some people may feel trapped because of a bad relationship, while others may feel trapped because of overbearing family members, a bad job, ill health, or a lack of money.

Each reason for feeling trapped can differ from person to person but the feelings will be the same.

Feeling trapped often manifests as a profound sense of confinement. It can create an internal struggle, where hopes and dreams seem out of reach, leaving you feeling powerless and stuck in your current circumstances.

This sensation may be accompanied by anxiety, frustration, or sadness, as the desire for change clashes with the inability to take action.

The weight of expectations or responsibilities can further exacerbate the feeling, making it challenging to envision a path toward freedom or fulfilment.

How to release the feeling of being trapped

When you are consumed with feelings of being trapped, you need to find ways of releasing these feelings. The first thing you need to do is to acknowledge and identify the specific thoughts and emotions that are contributing to the feelings of being trapped.

A great place to start is by practising mindfulness. This simple practice allows you to become aware of the feelings you have without judgment.

Once you are aware of the feelings you are having, you can begin journaling to explore the circumstances making you feel this way. Writing down your thoughts is a powerful tool to understand your negative thoughts.

When you are aware of the thoughts that are causing your emotions, you can begin to reframe them into more positive affirmations which can bring about change.

Setting small, achievable goals that don’t overwhelm you but are motivating, will allow you to achieve a sense of control over your emotions and the direction your life is going in.

15 Helpful Strategies

1. Don’t struggle against life

When you feel trapped in life, resisting the situation can often lead to greater frustration and distress. Instead of fighting against your circumstances, consider embracing acceptance as a powerful first step.

Recognizing that life has its ups and downs allows you to shift your perspective and opens the door to new possibilities. By focusing on what you can control—your thoughts, actions, and responses—you can begin to regain a sense of empowerment.

This approach creates space for growth and the opportunity to explore alternative paths that may lead to the change you desire.

2. Redesign your personal goals

When you are bogged down with feeling trapped in life, you have to take a step back and assess your personal goals. Goals in life give you direction and purpose.

Begin by looking at the situation that is causing you to feel trapped.

Look at the values and beliefs you hold and start to make changes that will align your goals with what truly matters to you.

Your goals should be manageable to stop you from feeling overwhelmed. Be flexible moving forward to allow you to navigate any challenges you may face.

When you approach your goals in this way, you will feel more in control and will create a path that resonates with you, giving you more purpose and direction in your life.

3. Learn how to put yourself first

Putting yourself first is a crucial step in breaking free from the feeling of being trapped by life's demands. By prioritizing your own needs, desires, and well-being, you empower yourself to make choices that align with your true self.

This involves setting boundaries, saying no when necessary, and carving out time for self-care activities that rejuvenate your spirit. As you begin to recognize your worth and take intentional actions for your happiness, you’ll find that you have more energy and clarity to pursue your goals.

Ultimately, shifting your focus inward can help you reclaim your life and create a more fulfilling path forward.

4. Change the story in your head

What is the story running around in your head? Are you filling your mind with negative thoughts that are producing corresponding feelings? Often, you can get stuck in a negative loop, playing the same thoughts over and over again.

You need to stop and assess the thoughts you are having. See if there is any validity to them. Dissect them and discover why you are thinking the way you do.

Once you have decided why you are having certain, unhelpful thoughts you can then begin to change the story in your head to a more positive, affirmative narrative.

5. Accept you are responsible for everything that happens in your life

Are you someone who looks to blame other people when something negative happens in your life? Do you often pass the blame onto other people when you are feeling the way you do?

If this is something you can admit to, you need to stop and realise, that you are responsible for everything that happens in your life by the thoughts you have about a situation.

You can choose to feel positive, even when a negative situation happens in your life. You can decide not to feel trapped by what happens, you have the power to take control of your situation.

6. Surround yourself with positive people

Surrounding yourself with positive people is essential for breaking free from feelings of being trapped in life. Positive individuals inspire, uplift, and encourage you to pursue your goals and dreams.

Their energy can be contagious, helping to shift your mindset and providing a support system during challenging times. When you engage with those who radiate positivity, you cultivate an environment of motivation and possibility, allowing you to see opportunities rather than obstacles.

By intentionally choosing to be around supportive and optimistic people, you create a foundation for personal growth and empowerment that helps you navigate life with renewed confidence and clarity.

7. Use gratitude to your advantage

You can’t feel negative when you are practising gratitude, your brain just won’t work that way.

The more grateful you are in your life, the happier you will feel and the more you will look at your life and the circumstances in it more positively and affirmatively.

Begin a daily practice of gratitude to improve your feelings and prevent you from feeling trapped in your life. Look at every area of your life in turn and find as many things as you can to be grateful for.

Gratitude aids in you thinking positively and optimistically, this will help to remove the feelings of being trapped in life and will allow you to grow and prosper

8. Take the decision to make changes

When there is something wrong in your life you need to decide to bring about changes and fast! Nothing will ever improve unless you take affirmative action to bring about a different result in your circumstances.

Remember, you are in control of your thoughts and the feelings they conjure up. You are in control of the life you lead and the decisions you make.

Therefore if something isn’t working in your life, if you are feeling trapped then decide to make a change and work with it. Regardless of the area you feel trapped, with the right mindset, goals in place and determination, you will be able to change your circumstances and free yourself from the feelings you are having now.

9. Accept that things change

Accepting that things change is essential for personal growth and emotional well-being. When you embrace the inevitability of change, you empower yourself to break free from feelings of being trapped by life.

Changes, whether they are welcomed or unexpected, provide opportunities for reflection, learning, and reinvention.

By acknowledging that life is a dynamic journey, you can shift your perspective and find the strength to adapt.

This shift fosters resilience, enabling you to move forward with confidence rather than resistance, ultimately leading to new possibilities and a more fulfilling life.

10. Try not to become obsessed with what is wrong

Focusing excessively on what is wrong in your life can create a cycle of negativity that leaves you feeling trapped and overwhelmed. Instead of dwelling on problems, try shifting your perspective towards solutions and possibilities.

Reflect on your strengths and past achievements to foster a mindset of empowerment. This change in focus can cultivate resilience and creativity, enabling you to navigate challenges more effectively.

By consciously choosing to look for the positives, you can break free from feelings of entrapment and open the door to new opportunities and growth.

11. Recharge yourself through a programme of self-care

Recharge yourself through a dedicated programme of self-care to stop feeling trapped by life. Prioritizing self-care is essential for regaining a sense of control and inner peace.

By implementing practices such as mindfulness, regular exercise, and healthy eating, you can break free from the monotony and stress that may be weighing you down.

Establishing boundaries and dedicating time to activities you love and that nurture your mind and body fosters resilience and enhances your overall well-being.

Embrace this opportunity to reconnect with your passions and values, empowering yourself to face life's challenges with renewed energy and perspective.

12. Regain your Personal Power

Regaining your personal power starts with recognizing that you hold the key to your own life. It involves a conscious decision to shift your mindset from one of limitation to one of possibility.

By identifying the beliefs and habits that contribute to feelings of being trapped, you can begin to challenge and change them. Setting clear goals, practising self-compassion, and seeking support can help you reclaim your power and take control of the choices you are making in life.

Remember, you have the strength and resilience within you to create the life you desire, and each step towards this realization brings you closer to the freedom and fulfilment you are looking for.

13. Live in a mindful way to minimise the problem

When you are feeling trapped in your life, living mindfully can help to significantly improve the situation.

When you develop the art of focusing on the present moment, and cultivate an awareness of the thoughts and emotions going on inside your mind and body, you can start to break free from the patterns that are contributing to the feelings of being trapped.

Mindfulness forces you to self-reflect on your life, which in turn can aid in identifying the root causes of your emotions. This will allow you to make decisions and set goals more intentionally.

Ultimately, a mindful approach opens up growth opportunities and encourages a more fulfilling life experience.

14. Move your body through exercise

Exercise is a powerful practice to help you to break free from feeling trapped in life. When you exercise you automatically release endorphins that act to elevate your mood and bolster your sense of well-being.

Regardless of the exercise you do; a dance glass, a brisk walk or swimming, exercise provides you with an opportunity to regain control of the way you are feeling.

When you exercise, you are challenging your mind as well as your body, fostering resilience and positive thinking.

15. Make having fun a priority in life

Making fun a priority in your life is essential to breaking free from feelings of being trapped. By intentionally incorporating enjoyable activities into your daily routine, you create moments of joy that can transform your mindset and boost your overall well-being.

Whether it's exploring a new hobby, spending time with loved ones, or simply allowing yourself a few moments to laugh, embracing fun can reignite your passion for life and inspire you to pursue your goals with renewed energy.

When you prioritize fun, you not only cultivate a more balanced life but also foster resilience against the stresses and pressures that can often weigh you down.

Final Thoughts

Often when you feel trapped in life it is because of a disconnect between the life you are currently living and what you truly desire.

If you are looking to break free from these feelings you must take charge. Identify what is holding you back - it could be negative thoughts, external pressures from work or family or deep-rooted fears.

Challenge this by setting small, achievable goals that align with the values you hold and your passions. Be open to change and growth, regardless of how scary it may seem at this moment in time.

Life is full of opportunities if you start to embrace change and move out of your comfort zone. Book some sessions with a life coach who will help you to make a change in your life and give you the tools and accountability needed to do this.

Remember, the power to reshape your life lies within you, and taking one step today can lead to a more fulfilling tomorrow.

If you would like to listen to the audio version of this blog post click below

If you have enjoyed this blog post comment and share below