Feeling stuck? Why Movement Matters and How to Create Momentum
By Amanda Davies, Clinical Hypnotherapist, Trained Counsellor & Qualified Life Coach
When people feel overwhelmed, anxious, emotionally flat or “stuck”, the natural instinct can often be to wait it out. They might be waiting to feel motivated, clearer, more energised, or just until they’re in the right mood (but if you read my last blog Youll Never Feel Ready you’ll already know how to get started no matter the mood) (LINK)
One of the most important things to understand about the brain and nervous system is that when you’re feeling stuck, it’s movement that can help you change state. Usually you can’t think your way out of it - and if you stay frozen in overthinking, overwhelm, avoidance or stay shut down for long periods of time, the nervous system can become trapped in a loop of stress, fatigue and mental paralysis.
And although our society celebrates thinking and intellect - in most cases it’s not more thinking that will help you. It’s movement.
Why Freeze States Happen
You might think it’s “self-sabotaging” when you procrastinate, avoid tasks or get distracted and struggle to follow through on your plans. But often these behaviours are actually nervous system responses. Because when the brain perceives stress, uncertainty, pressure or overwhelm, it can move into fight, flight or freeze states.
Freeze doesn’t always look like being stuck, still like a deer in the headlights. Sometimes it looks like:
endlessly scrolling
overthinking
staring at the screen without starting
sleeping excessively
avoiding emails or calls
losing motivation
feeling emotionally flat
What’s happening is the nervous system has detected a threat and is attempting to conserve energy and avoid that perceived threat. Unfortunately, the longer people stay stuck in freeze and inaction, the heavier and harder everything can feel, making it even hard to move out of that state.
The Neuroscience of Movement and Mood
One of the quickest ways to interrupt a freeze state is physical movement. Even small amounts of movement can begin shifting brain chemistry and nervous system regulation.
Research shows that even just walking can help:
reduce cortisol and stress hormones
increase dopamine and serotonin linked to motivation and mood
improve blood flow and oxygen to the brain
enhance cognitive flexibility and problem-solving
improve emotional regulation
increase energy and focus
This is one reason why people often “think clearer” after a walk. Movement helps the nervous system transition out of shutdown states and back into regulation. The left-right cross-lateral motion of walking also does something quite exceptional for the brain. It is believed to help integrate communication between the two hemispheres of the brain. In simple terms, as the right arm and left leg move together, then alternate, the brain is coordinating activity across both sides of the body and nervous system. This rhythmic bilateral stimulation is one reason walking can feel mentally regulating and emotionally calming for many people.
And if walking is too much to consider, just moving your body in your bed, or in your home, can help. You can try
stretching
standing outside in the sun
putting music on and swaying to begin, or tapping a foot
cleaning one small area
physically changing environments
Small movement creates psychological momentum.
Here are some of the tips and tricks I suggest to people who come to see me for Life Coaching or lcinical Hypnotherapy.
The 5-4-3-2-1 Technique
One simple behavioural tool that can be surprisingly effective is using a countdown method:
5… 4… 3… 2… 1… move.
Stand up.
Pick up the bag.
Walk out the door.
Start the task.
This technique helps interrupt the brain’s tendency to overthink or negotiate itself back into avoidance. The longer people stay in thought loops, the harder action often becomes. Movement interrupts the loop.
Start With the Smallest Task
When people feel overwhelmed, they often try to tackle the biggest, hardest task first. Ironically, this can increase that feeling of “stuckness” or paralysis. Instead, begin with the easiest possible, most doable thign right now.
Reply to one email.
Wash five dishes.
Open the document.
Walk for 10 minutes.
Read one page.
The goal is not perfection - it’s about getting started and creating momentum. This can help change your emotional state.
You Don’t Need to Fix Everything Today
When people are stuck in overwhelm, they often can start to think they need to solve their entire life immediately. Catastrophic thinking can get in the way of any rational thinking and problem solving and before you know it - you’re spiralling!
Often the most powerful things you can do is simply interrupt the freeze state with one small action.
Make a cup of tea. Go for a walk outside. Pick up the phone and call a friend.
If you’re feeling stuck remember to ask yourself “What is the smallest thing I can do to create movement today?” Then begin there. The next thing will present itself soon enough, and then instead of spiralling, you’ll be on a roll, moving in the right direction.