Feeling stuck is an unpleasant experience for most of us. All too often we confuse FEELING stuck with BEING stuck - if we FEEL stuck it must be true! And the longer we stay stuck the more we believe it - denting our self-esteem and any belief in ourselves that we can solve this problem and get free. A truly vicious circle!

Well, there are many, many ways to help you get unstuck - and moving. Here are 5 essential strategies when you are stuck:

1) REVIEW THE GOAL: When one is stuck - this is the first place to start. Do the goalposts need shifting? Do they need to be taller, wider, in a different place? Should you be shooting for a hoop, not a goal? We're talking here about Goal 'Ecology' - ensuring the goal is aligned with your client's values AND that there are no unexpected negative side-effects of achieving that goal. Our subconscious often realises a goal is inappropriate long before we do and this can hamper our progress. So, it's essential to ask first, "Why do you want the goal?" and "What are the outcomes you are looking for?" Then check that the goal fits your lifestyle, relationships and deeper values. Look for unexpected outcomes - now and in the future. If it's an old goal, make sure it's still valid for who you are now. And last but not least, check that it's your goal and not someone else's...

REFRAME: Is the goal really RIGHT for you?

2) GIVE YOURSELF NEW PERSPECTIVES: How could YOU achieve the same thing a different way? What is the bigger picture? What options haven't YOU thought of yet? New perspectives means getting you out of fixed or black and white thinking about the problem, and involves good questioning and brainstorming skills leading to the identification of new possibilities. Get crazy, outrageous and think of downright impossible options alongside the 'normal' brainstorming fare! Make huge lists of ideas and get your creative right brain activated.

REFRAME: Think Possibility not Probability.

3) JUST TAKE ACTION, ANY ACTION: Doing something, anything, always gives you more information than you had before - even if it clarifies what NOT to do! This may even mean taking action in a completely unrelated area in your life. A change in your life 'situation' can give you a new outlook and therefore new light on your problem. Also useful is the "Build a Bridge" coaching exercise - you don't need to be able to see the other side of the bridge; you just need to take the first 3 steps. Once you've taken those you'll be able to see the next 3 steps and so on - until you've crossed YOUR bridge!

REFRAME: Do something, anything!

4) STRENGTHEN YOUR INNER RESOURCES: Believe that YOU can do it! Develop an absolute, unquestioning belief that YOU can find YOUR own answers. And as in therapy, it's incredibly important that you feel truly witnessed in your current situation - that someone sees you, accepts you as you are and is willing to move forward from your current perspective.

REFRAME: Who do you need to BE to achieve your goal/get unstuck?

5) UNLIMITING BELIEFS: Often what keeps people stuck is a limiting belief around what's possible or what you deserve and are capable of. Of course, one definition of a belief is, "Something we hold to be true - without any proof..." And limiting beliefs can range from the specific like, "I don't have enough money" to more general and insidious beliefs like, "I'm worthless" or "I'm undeserving." Ask yourself: "Where are you getting in your own way?" and for fun, "What would you do if you DIDN'T want to achieve this goal/wanted to remain stuck?"

REFRAME: If there IS no proof that this belief is true, why not pick a positive or expansive belief rather than a limiting one?

Of course there are many more strategies and variations available to you, but no matter what, give yourself endless supplies of self-talk and gently remind yourself, often, that there are very few impossible goals - just impossible timescales... You'll get there!