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May 1, 2016 · If you recognize yourself or someone close to you in the items on this list, it might help to think about rut psychology: What does it actually mean to be stuck in a rut? And does the Diagnostic...
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- Signs You're Stuck in a Rut
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- How to Get Out of a Rut
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Many of us go through periods where we're stuck in a rut. You feel like you're going through the motions at work, treading water in your relationships, or jogging in place in your social life. Things that used to excite you no longer do and, instead of moving toward your goals, you remain stagnant—stuck where you are.
Being stuck can lead to feeling both disinterested and dissatisfied. It may even cause you to want to give up on your goals altogether. Fortunately, there are a few things you can do to not only figure out why you're stuck but also to get motivated and excited about life once again.
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If you're stuck in a rut, you may not even notice at first as these feelings often build slowly over time. You might follow your same routines day after day, only to one day realize that it feels less like you are working toward something and more like you're just killing time.
Here are some signs that suggest you might be stuck in a rut:
•Every day seems the same. You might even have trouble remembering what day of the week it is. Is it Monday, or is it Friday? It doesn’t matter because your days feel indistinguishable from one another.
•You feel like you're just trying to get through another day. Your goal is to keep putting one foot ahead of the other until the day is done. You don't feel excited or inspired.
•You feel unmotivated. You might want to take on new projects or engage in creative tasks, but it feels like your motivation has run dry. You just can't seem to get started.
•You feel unfulfilled. Life feels dull and boring. You want to try new things, but you don't know where to begin.
Some ruts are caused by a human tendency to make the same decision over and over again when faced with similar scenarios. You choose to drive the same way to work every day, for example. You could take another route but don't because you're naturally biased to avoid the uncertainty of the different path.
Fear of stepping outside your comfort zone can also cause you to feel stuck in a rut. You want to do something different but a fear of the unknown or a fear of failure is stopping you from taking action. To ease your fears, you do nothing at all and, instead, remain where you are.
Figuring out what's causing your discontentment is important to finding ways to get out of your rut. If you are struggling to understand the reasons behind your feelings, working with a licensed counselor or a therapist specializing in cognitive behavioral therapy (CBT) can help.
CBT works by changing negative or unhelpful thought and behavior patterns.
When working to discover the cause of your rut, one thing to keep in mind is that not all ruts are the same. Some people might feel like they are in a rut with a romantic partner while, for others, it is their job. Even your health, family situation, friendships, hobbies, or home can contribute to these feelings.
It's important to not criticize or berate yourself once you understand the root cause. Also, don't try to minimize the issue. You might think "I have a great life" or "I don't have a right to feel this way," but these thoughts are counterproductive and can keep you trapped in a rut. While things may be "just fine" as they are, if you're not satisfied, it's time to make changes and regain your spark.
Take Care of Yourself
When you feel stuck in a rut, combat it by taking care of yourself. Self-compassion is critical to mental wellness. Start with a quick assessment of how well you've been taking care of you. Have you been eating well? Are you sleeping enough? Have you been spending time with people who care about and support you? If something is lacking in the self-care department, now is the time to address it. Healthy food, adequate sleep, daily exercise, and social support are all essential to your physical and emotional health and wellness. Look for ways to treat yourself a little better. Taking care of yourself ensures you have the energy to stay focused and excited about your life.
Change Your Routine
It's hard to move forward or branch out if you're engaged in the same routines day after day. People are creatures of habit and sometimes being stuck stems from boredom or feeling like you're on auto-pilot. Look for ways to add different experiences to your day, such as: Strike up a conversation. Talking to new people is a great way to expand your social connections. Plus, you will learn interesting things about the people around you. Have some fun. Spending time engaged in an activity you love is good for your health. Whether it's hanging out with friends or pursuing a hobby, set aside time each week and focus your energy on having a good time. Try something new. Take a new route to work, watch a new show, or sign up for a class. Exploring the world around you can add zest to your life. Be spontaneous. If you're bored with your life, live in the moment. Do things that are not pre-planned, say yes to new experiences, and don't be afraid to do the unexpected.
Head Outdoors
Researchers have discovered that being in nature has a positive impact on the brain. For example, one study found that taking a walk outside reduced self-referential rumination, a behavior that can increase depression risk. Another connected nature walks with decreased depression, lower stress, and improved mental well-being. The next time you're feeling bogged down, try going for a walk outdoors. Let go of the thoughts circling around in your brain and simply take in the world around you. Not only can being outside increase your mental wellness, but it can enhance your creativity as well. While walking, allow yourself to relax, think of new things, and enjoy the beauty you see. This helps you return to your everyday life with a renewed sense of wonder.
Feeling stuck in a rut can be frustrating. But with a little effort, you can add a sense of novelty, adventure, and excitement back into your life.
If you're feeling overwhelmed by that thought, you might be experiencing something more serious. Loss of interest in things you enjoyed, difficulty feeling happy emotions, and a sense of hopelessness are symptoms of depression. If what you're feeling is more than just being stuck in a rut, talk to your care provider right away.
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19 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
1.Parker SK, Liao J. Wise proactivity: How to be proactive and wise in building your career. Organizational Dynamics. 2016;45(3):217-227. doi:10.1016/j.orgdyn.2016.07.007
- Accept the situation. So, you’re stuck in a rut. It’s OK. This is pretty common, and it won’t last forever. But denial can keep you from making helpful changes.
- Identify the cause. If you’re stuck in a slump, examining why can help you start pulling yourself up. A little self-exploration sometimes yields answers right away.
- Take a closer look at your goals. Working toward specific goals can motivate you and give you a sense of purpose. Even if a goal lies a little outside your current reach, there’s nothing wrong with that.
- Make small changes. Once you realize you’re stuck in a rut, you might feel tempted to completely restructure the situation by making a lot of large changes.
- Write down What’s Keeping You Down. This first step might sound rather anti-climatic. You’ve come all this way to find this article, and now you’re asked to write down your feelings?
- Talk About What You’re Going Through. Whether it’s films, news stories or products, so it is stands to reason the same is true of change in our own lives.
- Create a Plan and Set Small Goals. So you’ve filled a good page with why you are feeling stuck in a rut? Good! Did you fill multiple pages? Even better!
- Plan in a Way That Works for You. If you want to steer clear of a rut and get unstuck, you need to always plan. I like fluid plans, if I have a goal that I can visualize, I’m happy.
May 15, 2024 · What does it mean to be stuck in a rut? 6 signs you’re in a rut. 5 reasons why you feel stuck in a rut. How do you pull yourself out of a rut? You have the power to change your life
The biggest sign you’re stuck in a rut is that it feels like your life is on a negative loop. You end each day feeling tired and rundown – or even start the day that way. Nothing excites you or challenges you. You can’t even remember the last time you felt pure joy. These are all telltale signs you need to figure out how to get out of a ...
