Do you see the horizon?

by Patrycja Janik
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Feeling stuck is something I hear about often in coaching conversations. Many clients describe a lack of direction. It’s frustrating - everything on the surface seems fine, no major crises, no clear reason to feel lost - yet the path ahead feels uncertain.

One possible explanation for this comes from Dr. Aditi Nerurkar, a Harvard physician and stress expert. She describes a phenomenon called horizonlessness - a sense of emptiness when thinking about the future, as if the horizon has disappeared. This can develop after prolonged stress or challenging life events. During those times, we often suppress emotions just to keep going. But once the immediate stress is gone, those emotions can resurface unexpectedly as anxiety or exhaustion, leaving us feeling directionless.

Why is this so common right now?

A big reason has been attributed to the pandemic - an extended period of uncertainty that disrupted our sense of stability and long-term plans. But beyond that, many of us face ongoing personal and professional challenges that can add to this sense of being stuck.

What’s happening in the brain?

When we experience chronic stress, the amygdala - the brain’s threat detection system - becomes overactive, keeping us in a constant state of alert. At the same time, the prefrontal cortex - the area responsible for long-term planning, decision-making, and creativity - becomes less active. This neurological shift makes it harder to imagine possibilities, take action, or feel excited about the future. Instead, we get stuck in a cycle of reacting rather than envisioning.

I want to see again!

Beyond physical self-care - like sleep, movement, and nutrition - research suggests these intentional steps can help regain momentum:

• Validation & Self-Compassion - Feeling stuck is a natural response to prolonged stress, not a personal failure. Offer yourself understanding instead of frustration.

• Rest and Reset - Give your brain time to recover instead of jumping into new goals or expectations.

• Start Small - Tiny, intentional actions can re-engage your brain’s sense of possibility and create a sense of agency.

• Embrace Small Wins - Celebrate little moments of progress, like stepping outside for fresh air or completing one simple task.

• Be Authentic - Focus on what genuinely matters to you, not what you think you should be doing.

The important thing to remember is that feeling stuck can be overwhelming, but it’s just that - a feeling, not a permanent reality. Taking even one small step can remind your stressed brain that change is possible.

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I’m a Career and Mental Health Coach, supporting women as they navigate career transitions, while prioritising their mental well-being.

If you’d like to explore how coaching can support you, let’s connect - send me a message or book a free consultation - https://calendar.app.google/3kPfNEyd3cdo1qdc8 .