stress Archives - Glory in Growth

Have you ever felt like the walls around you were closing in? Like the space you call home, meant to be your sanctuary, has turned into a cage? For many, this isn’t just a passing thought—it’s an all-consuming reality. Whether it’s the weight of trauma, the haze of emotional overwhelm, or the long days of isolation that create it, this invisible cage can leave you feeling powerless, restless, and suffocated.

But here’s the truth: this cage isn’t real. It’s a creation of your mind—powerful, yes, but not indestructible. And the key to breaking free isn’t locked away in some far-off place; it’s within you, waiting to be used.

In this article, we’ll explore the emotional phenomenon of feeling trapped, why it happens, and—most importantly—how you can take practical, empowering steps to dismantle this mental prison. Healing is within your reach, and you hold more power than you think to reclaim your freedom and peace.

The Emotional Phenomenon of Feeling ‘Caged’

What Does It Mean to Feel “Caged”?

The feeling of being in a cage stems from a deeply emotional and psychological state, where your trauma and stress create a perception of being trapped. This “cage” isn’t literal—it’s an internal experience where everything around you feels restrictive, hostile, or stifling. Often, this sense of confinement is a result of past trauma, overwhelming stress, or even external triggers like constant isolation.

Contributing Factors to the Cage Feeling

Substance Use: Drugs or alcohol can amplify the emotional pain or detachment, making your environment feel even more stifling. These substances can heighten paranoia or numbness, making it harder to think clearly or process your emotions.
Mental Health: Anxiety, depression, and traumatic experiences can create a feedback loop, where feelings of fear and dread build, reinforcing the idea that you’re trapped.
Isolation and Cabin Fever: Extended periods of isolation—whether due to health issues, unemployment, or toxic relationships—can magnify feelings of restlessness and confinement. This often happens when familiar environments start to feel like they are closing in on you.

The good news is that, even though these emotions are powerful, they are rooted in perception, not reality. By recognizing this, you can start to loosen the grip the “cage” has on your life.

The Impact of Feeling Caged on Mental Health

Feeling trapped in this “cage” can have a profound effect on your mental health. It can lead to a downward spiral, where withdrawal from the outside world deepens, and your emotional state worsens. Some common symptoms include:

Restlessness or panic attacks
Nightmares or troubling sleep
Physical tension or tightness in the chest
Dissociation, or feeling disconnected from yourself or your surroundings

When left unchecked, these feelings can leave you feeling stuck, as though there’s no way out. But there is a way out—and it starts with regaining your personal agency.

Breaking Out of the Cage: Practical Tips for Recovery

1. Recognize That the Cage is Emotional, Not Literal

Understanding that the feeling of being trapped comes from within—not from your actual surroundings—can help you break the cycle. When you notice these feelings surfacing, try to pause and ask yourself:

“Am I in real danger, or does it just feel that way?”
“What triggers these feelings of entrapment, and are they rooted in past experiences?” Grounding techniques can help bring your focus back to the present. Simple practices like deep breathing or mindfulness exercises (such as naming 5 things you see, 4 things you feel, 3 things you hear) can remind you that you are safe.

2. Move Your Body and Change Your Environment

Sometimes, the quickest way to break the feeling of confinement is to physically move. If your home feels like a cage, small changes can have a big impact:

Rearrange your living space to make it feel new and different.
Spend time outside, even if it’s just sitting on the porch or going for a short walk.
If possible, find a different place to spend time for part of the day—a park, library, or café.

Physical movement also helps shift stuck energy. Activities like stretching, yoga, or dancing can help release built-up tension and give you a renewed sense of agency over your body and mind.

3. Limit Substance Use

While substances like drugs or alcohol might seem like a quick fix to numb the emotional pain, they can make you feel even more trapped in the long run. Instead of reaching for substances to cope, try alternatives that soothe your nervous system without the side effects:

Herbal teas like chamomile or valerian root can help ease anxiety.
Supplements like magnesium or L-theanine promote relaxation.
Explore calming activities like taking a warm bath, listening to calming music, or practicing breathwork.

4. Practice Mindfulness and Emotional Grounding

Mindfulness techniques are powerful tools for reconnecting with yourself and reclaiming your sense of peace. When feelings of confinement begin to take hold, mindfulness can help you re-enter the present moment and interrupt the negative thought patterns.

Try these simple steps:

Mindful breathing: Take slow, deep breaths in through your nose and out through your mouth. Focus on the rise and fall of your chest, and allow your mind to settle.
Grounding exercises: Notice and name what’s happening around you—the temperature, the sounds, the textures. This brings your awareness back to the physical world and helps prevent dissociation.

5. Reframe Your Space

If your home has become a source of stress, it can help to reclaim it by creating a small sanctuary within it. A sanctuary is a space where you feel safe, peaceful, and nurtured.

Declutter your environment: Removing excess clutter can create a feeling of openness.
Bring in nature: Adding plants, flowers, or sunlight can make your space feel more alive and less constrictive.
Incorporate sensory comforts: Use calming scents like lavender, play soothing sounds, or fill the space with textures and colors that comfort you.

Emotional Healing and Building Self-Reliance

6. Cultivate Self-Compassion

A lot of the emotional pain associated with the “cage” can be tied to how we see ourselves. If your internal dialogue is critical or harsh, it’s important to start building self-compassion. This means recognizing that you are human, that it’s okay to struggle, and that you deserve care and kindness from yourself.

Some steps to cultivate self-compassion:

Journaling: Write down your emotions, thoughts, and fears without judgment. Let yourself express them freely.
Daily affirmations: Use affirmations that resonate with you, such as “I am worthy of peace,” or “I can move through this.” Repeating these statements helps shift your mindset over time.

7. Set Boundaries with Triggers

Many times, certain environmental or relational triggers can worsen feelings of entrapment. Learning to recognize these triggers and set boundaries with them is key to your healing process. This could mean:

Reducing your exposure to negative news, social media, or stressful environments.
Creating boundaries with toxic people or situations that make you feel unsafe or anxious.

Small steps toward empowerment—like saying “no” to things that drain you—can go a long way in restoring your sense of freedom and control.

8. Rediscover Joy and Curiosity

Lastly, it’s important to invite more joy and curiosity into your life. When we feel trapped, it’s often because we are focusing solely on the pain and stress. Shifting your attention to things that make you happy can be an antidote to feeling stuck.

Engage in creative hobbies like painting, writing, or playing music.
Try something new, even if it’s something small like cooking a different recipe or visiting a new park.

Rebuilding curiosity for the world helps to reignite the feeling of freedom and possibility.

Conclusion: Empowerment is Within Reach

Feeling trapped is an emotional state, not a permanent condition. By practicing self-awareness, grounding yourself in the present, and making small but powerful changes, you can begin to break free from the emotional “cage” that trauma has created. You have the power to heal, grow, and reclaim your sense of agency over your life.

While formal systems like therapy can be helpful, they aren’t always the first step. Self-care, emotional resilience, and building supportive community networks are valuable tools that you can use to take control of your healing journey. And as you slowly break down the walls of the emotional cage, you’ll find a path toward peace, joy, and freedom.

Have you ever found yourself inexplicably upset over something as simple as a slow internet connection or having to send an email to fix a billing mistake? Maybe you put off opening your mail because you dread seeing something stressful, or you avoid errands because even minor obstacles feel too much to bear. You’re not alone.

For many, small inconveniences can trigger big reactions—frustration, exhaustion, or outright avoidance. What’s more, these reactions don’t just make everyday life harder; they can snowball into larger problems when avoidance leads to missed deadlines, unaddressed issues, or unspoken needs. If this sounds familiar, you might wonder: why do small things feel so overwhelming? And more importantly, how can we handle them?

Why Minor Stressors Can Feel So Big

The answer often lies in how our brains and bodies process stress, especially if we’ve experienced trauma or chronic stress in the past. Over time, unresolved trauma can make our nervous systems hyper-sensitive to disruptions, even small ones. This is sometimes called trauma sensitivity—a heightened reactivity to stress because our minds perceive even minor problems as threats.

Think of your stress tolerance as a bucket. For some people, their bucket is sturdy and rarely overflows. But if you’ve experienced trauma, burnout, or ongoing stress, your bucket might already be nearly full. A small drop—like needing to make an awkward phone call—can spill the whole thing.

This dynamic isn’t just personal. Scholars like bell hooks remind us that societal systems—like capitalism, racism, and sexism—add extra weight to our emotional burdens. A system that values efficiency over well-being makes even minor disruptions harder to bear.

The Trap of Avoidance

To cope with overwhelming feelings, it’s natural to avoid stressors altogether. You might think, If I just don’t open that email, I won’t have to feel bad. But avoidance often worsens the problem. Bills pile up, emails go unanswered, and dread grows. Avoidance can turn minor issues into major headaches, creating a vicious cycle.

Yet, avoidance isn’t about laziness or lack of discipline—it’s a protective mechanism. Recognizing this is the first step to breaking free.

How to Reclaim Your Peace: Practical Tips for Managing Stress

The good news is that you can learn to navigate these feelings. The goal isn’t to force yourself into productivity but to find ways to care for yourself while addressing what feels overwhelming. Here are some accessible strategies, with real-life examples to help you apply them.

1. Start Small and Break Tasks Down

When faced with a daunting task, try breaking it into the smallest possible steps. Instead of “read all my mail,” commit to opening just one envelope. Once you start, momentum often builds.

Example:
If you’ve been avoiding your mailbox, tell yourself, “I’ll open one letter today.” Tomorrow, you can do the same. Slowly, you’ll make progress without feeling overwhelmed.

2. Practice Self-Compassion

It’s easy to beat yourself up for struggling with “simple” tasks. But self-criticism only deepens avoidance. Instead, remind yourself that these reactions are normal, especially if you’ve faced trauma or chronic stress.

Example:
Instead of thinking, I’m so lazy for not responding to that email, try, I’m feeling overwhelmed, but I’m doing my best. Taking one step is enough.

3. Use the Two-Minute Rule

If a task takes less than two minutes to complete, try doing it immediately. This can help you clear small stressors off your plate before they pile up.

Example:
When you notice an email about a refund, instead of saying, “I’ll deal with it later,” open it and reply right away. Setting a timer for two minutes can help you stay focused.

4. Build a Supportive Routine

Routines can reduce decision fatigue and make tasks feel more manageable. Try setting aside a specific time each week for things you tend to avoid, like checking mail or making phone calls.

Example:
Schedule 20 minutes every Sunday to handle life admin. Pair it with something comforting, like your favorite tea or music, to make the process less stressful.

5. Share the Load Through Community Care

You don’t have to tackle everything alone. Lean on trusted friends, family, or community members for support. Sometimes, simply sharing your struggles can lighten the load.

Example:
If you’re overwhelmed by errands, ask a friend to come along or help you strategize. You can also swap tasks with a neighbor or family member—perhaps you’ll help them with something they find difficult in return.

6. Reframe Your Mindset

Instead of viewing minor inconveniences as obstacles, try to see them as opportunities to practice resilience. This doesn’t mean dismissing your feelings—it’s about gently shifting your perspective.

Example:
When your internet goes out, instead of spiraling into frustration, remind yourself: This is frustrating, but I can use this time to stretch or journal until it’s fixed.

7. Try Grounding Techniques to Reset Your Mindset

When stress feels overwhelming, grounding techniques can help calm your nervous system and bring you back to the present moment. These methods are often used in trauma-informed therapies, but they’re easy to practice on your own.

Example:
Use the 5-4-3-2-1 technique:

Notice 5 things you can see around you.
Touch 4 things (e.g., the texture of your shirt or the chair you’re sitting on).
Listen for 3 sounds.
Identify 2 things you can smell or wish you could smell.
Think of 1 thing you can taste or imagine tasting.

This simple exercise can help reduce the intensity of your feelings, making it easier to face a challenging task or situation.

Taking It One Step at a Time

Remember, feeling overwhelmed by small things isn’t a sign of weakness—it’s a sign that your stress system is working overtime, likely for good reasons. Healing takes time, and the goal isn’t perfection. Even small steps, like opening one letter or making one phone call, can make a difference.

By combining self-care with community care and seeking support when needed, you can reclaim peace and power in your daily life. You are not alone, and your struggles are valid. One step at a time, you can learn to manage life’s little challenges with greater ease.