How to Get Unstuck: Real Strategies for Moving Forward in Life with Dr. Emily Musgrove

by Kristina Karlsson

Have you ever felt stuck? Stuck in your career, personal life, or perhaps just feeling overwhelmed by everyday challenges?

You're certainly not alone. It's a common human experience—but thankfully, there's always a way forward.

In this recent episode of the Your Dream Life Podcast, I had the pleasure of speaking with Dr. Emily Musgrove, a clinical psychologist and author of the transformative book, Unstuck: A Guide to Finding Your Way Forward to the Life You Want to Live.

It was a conversation offering powerful insights and practical strategies to help you move from feeling trapped to empowered.

1. Recognising You’re Not Broken—Just Stuck

One of the most significant takeaways from my chat with Dr. Emily was the powerful realisation that feeling stuck doesn’t mean you’re broken.

Emily emphasises that experiencing pain, anxiety, or overwhelm is a natural part of life and doesn't imply there's something wrong with you.

Often, when we feel stuck, we mistakenly believe we need external solutions to 'fix' us. Instead, the starting point is understanding and acknowledging our emotions and recognising that being stuck is temporary.

It’s not who you are—it's just where you are right now.

2. Small Steps Lead to Big Changes

We often assume that significant changes require dramatic shifts, but Dr. Emily encourages a gentler, more practical approach.

Change happens incrementally. Start with something manageable—perhaps a five-minute mindfulness exercise, a brief walk, or simply journaling your thoughts.

Emily likens psychological flexibility to physical flexibility—small, consistent practices that enhance our capacity to adapt and grow, rather than big, overwhelming leaps.

Ask yourself, “What is one small action I can take right now?” Then take that step, however minor it seems.

3. Mindfulness and Acceptance as Keys to Moving Forward

Mindfulness plays a crucial role in overcoming feelings of being stuck. It’s about becoming more attuned to our inner world without judgment.

Contrary to popular belief, meditation and mindfulness aren't about achieving a clear or empty mind. They're about learning to observe and acknowledge our thoughts and feelings as they are, creating space to make more intentional decisions.

One powerful tip from our discussion: simply take five minutes every day to sit quietly without distractions, observing your thoughts and feelings. It’s a small but powerful practice that can transform your daily experience and enhance your emotional resilience.

4. Values as Your Compass

Emily's insights on values were incredibly impactful. Values act like a compass, guiding you in the direction you genuinely want to go, even during challenging times.

Identifying and regularly reconnecting with your values can provide clarity, helping you to prioritise what's truly important and minimise distractions.

To discover your values, imagine a milestone event such as your 80th birthday. Consider what you'd want people to say about how you lived your life—what truly mattered to you and how you embodied that in your daily actions.

This exercise often reveals deep, guiding principles that can anchor your decisions and actions moving forward.

5. Embrace Self-Compassion

Throughout our conversation, self-compassion emerged as a cornerstone for moving through challenging times.

Emily encourages speaking kindly to yourself, just as you would to a friend who is struggling. Acknowledge your pain or discomfort with gentle understanding rather than criticism.

When you face setbacks or feel overwhelmed, placing your hand on your heart and reminding yourself, "I'm having a tough moment, but I’m here for myself," can provide the emotional support necessary to keep moving forward.

Your Next Step Toward an Unstuck Life

As you reflect on these insights, remember that becoming unstuck isn't about instantly solving every challenge but gradually cultivating awareness, taking mindful action, reconnecting with your values, and treating yourself with kindness along the journey.

Dr. Emily Musgrove’s book, Unstuck, offers many more practical tools and gentle reminders to help you on your path.

If you’d like to dive deeper and take action alongside a supportive community, join us this September in my book club GROW, where we’ll read, discuss, and apply Emily's insights together.

Remember, the first step is simply to start - however small.

Progress, not perfection, is the key to living your dream life.

With love,

💛