Exploring why you’re feeling trapped in life

Feeling trapped in life is an uncomfortable feeling. You might feel like you’re stuck in a job that pays the bills but isn’t fulfilling. Or you might feel like you’re no longer growing as a person where you live. But you feel scared or don’t know how to make big changes.

This feeling of being trapped or stuck is important to pay attention to. But, at the same time, it doesn’t necessarily mean that you need to uproot your life. There are many ways to deal with feeling trapped, and sometimes, just changing your perspective can make a big difference.

Why you might be feeling stuck

Feeling trapped in life can come from many factors, both external and internal. It often has to do with being at an impasse in life. There’s a problem in front of you that may make you realize that you’re not living in alignment with your values or goals. But you feel like you can’t take any action or change your circumstances. And that feeling can make you feel stuck.

Here are some specific areas of life where people often feel stuck.

Work

Feeling stuck in a job — especially a job you’re unhappy in — is a common reason why people feel trapped. This can be both subjective and objective. You may feel obligated to stay in a job that drains you because it pays the bills or offers stability. There might be high levels of job insecurity or unemployment which makes leaving feel impossible. 

Or maybe it’s more subjective. Maybe you once enjoyed your career but now feel like it no longer matches your values or goals. You might objectively be able to find a job elsewhere, but that might not reduce the subjective experience of being “stuck” at your job.

Relationships

You can also feel stuck in a relationship. For example, you might love your partner but feel like you’ve grown in different directions. Or you might feel an obligation to stay in a marriage even though it no longer feels fulfilling. Research shows that many people stay in relationships due to external commitments, like sharing a lease or having children. This is often referred to as constraint commitment. 

Environment

Some people feel stuck because of where they physically are. You could live in a city or town that doesn’t feel right for you or feel tied to a community that limits your growth. You might even live in an area where you aren’t safe to express your full identity. Your home itself can start to feel like a cage if you don’t feel comfortable or safe there. This is 100% valid.

Over time, the stress of feeling trapped in your environment can weigh heavily on your mental and emotional health, making it harder to imagine or take steps toward change. This ongoing sense of misalignment or lack of belonging can create deep fatigue and hopelessness. Recognizing these feelings is important because your surroundings can shape your sense of safety, possibility, and freedom.

Mental health conditions

You can also start feeling trapped or stuck because of the way different mental health conditions affect your thoughts. 

For example, depression can make you lose interest in everyday life, experience heavy meaninglessness, and feel hopeless about the possibility of change. An anxiety disorder may create a cycle of worrying about whether your life now is “good enough” but also prevent you from taking meaningful action forward. People with attention-deficit hyperactivity disorder (ADHD) often have difficulty tolerating boredom, which could make you start to feel stuck or trapped more easily.

Existential factors

Lastly, sometimes we feel stuck simply due to the existential nature of life. Psychologically, feeling trapped often comes from a narrowing of our perceived options. 

When you’re stressed or overwhelmed, your brain can get tunnel vision, which can cause you to only be able to see the obligations that are directly in front of you. You might feel like you have no choice but to do what you’re doing, even though you find it meaningless or unfulfilling.

What happens when you ignore your emotions

Feeling trapped is an emotional experience that’s important to pay attention to. Acknowledging these feelings can help you process them without automatically making drastic changes.

For example, let’s say that you’re feeling trapped in your marriage. That doesn’t necessarily mean you need to leave the moment you start feeling stuck. It could mean that you and your partner need to work on communication, reconnect with your shared goals, or seek couples therapy. Sometimes, addressing the issues together can help you feel less confined without ending the relationship.

But it’s also important not to ignore the feeling. If you persistently feel trapped and try to push it down or ignore it, this could have consequences for your mental health. 

You might start to feel resentful, hopeless, or emotionally exhausted. This can also contribute to physical symptoms like fatigue, sleep issues, or chronic stress. Over time, this can lead to a mental health condition like anxiety or depression.

What you can do when you feel trapped

Feeling trapped doesn’t mean you’re helpless, even though you might feel like you are. Even small steps can help you move toward a life that feels more open and aligned with your needs.

1. Try to identify the root causes

One of the first steps is to ask yourself where these feelings of being trapped are coming from. Are they tied to your work, relationship, environment, or mental health? Taking the time to notice patterns and triggers can help you understand what’s fueling the sense of being stuck.

For example, you might feel trapped at work because you’re overcommitted and never have time to recharge. Or you may feel trapped in your relationship because you’ve been avoiding hard conversations. Identifying the cause can make the next steps clearer.

Sometimes, the root cause is internal. Feeling trapped may be more about your thought patterns than your actual circumstances. It’s important to understand that difference.

2. Consider your next step

Once you’ve got an idea of why you’re feeling stuck, you can start to work on problem-solving. Try to determine if it’s your circumstances that need to change, perspective, or both. 

For example, if you feel stuck in your job because of boredom, you might be able to take on new projects or training opportunities instead of quitting outright. If you feel trapped in your environment, you might start by making changes to your home that make it feel more like yours while you plan for a bigger move. But it could also mean making an immediate plan for escape — especially if you feel unsafe.*

Problem-solving doesn’t always mean you need to overhaul everything at once. It’s about finding manageable steps that help you feel like you’re moving forward, even a little bit.

3. Connect back to your values

Often, feeling stuck is driven by the feeling of, “I don’t know what to do.” This can make problem-solving difficult. One way to work around this is to connect back to your values. What would it take to live a life more aligned with these values?

Try writing down your top 3 to 5 values — like creativity, family, health, growth, or stability. Then look at your daily life and ask yourself: How much does my current life reflect these values? And what changes do I need to make — either immediately or over time — to get my life closer to these values?

4. Work with a therapist

Therapy can be an important way to explore the reasons why you’re feeling trapped and figure out what you need to move forward. A therapist can help you reflect on your emotions without judgment and give you tools to address them in healthier ways. 

For example, if anxiety contributes to your sense of being stuck, a therapist might teach you grounding techniques or ways to challenge thought patterns that keep you in a loop.

Therapists can also help you explore the bigger picture, even if you don’t live with a mental health condition. If your feelings of being trapped are tied to deeper existential questions, therapy can give you space to reflect on meaning, values, and direction in life. Sometimes, just having someone to listen to you can make you feel less helpless and more hopeful about the future.

*If you’re facing immediate safety concerns, contact the National Domestic Abuse Hotline Website or call 800-799-SAFE (7233) for confidential assistance.

Clinician's take

One small reframe is shifting from ‘I don’t know what to do’ to 'What's one choice I do have, even if it’s small?’ Practicing this daily can build a sense of agency and freedom without needing major life changes.

Ashley Ayala, LMFT

Clinical reviewer

Find care with Rula

Feeling trapped doesn’t mean you’re without options. It’s a signal that something in your life may need reflection or change. By looking at the root causes, addressing your emotions instead of ignoring them, and seeking professional help if needed, you can start to feel freer and more aligned with what matters most to you.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.