Does each day seem exactly like the last? Does life feel mundane and joyless? Are you struggling to complete basic tasks and getting absolutely nowhere? If you've answered yes to any of these questions, it may be time to dig in and explore what's keeping you stuck, and what you can do about it.

Let's start by identifying whether or not you're in a rut. Some signs to look out for:

• You're frequently bored
• You lack enthusiasm
• You isolate yourself
• Life feels like a series of routines
• You're unmotivated to do things you used to enjoy
• You're not moving towards your goals
• You can't see a way out of your stuckness
• You feel down in the dumps often
• You're frustrated with yourself

It's important to note here that whilst being in a rut isn't a clinical disorder, the above signs may be indicative of a more serious mental health condition such as anxiety or depression. Therefore, if symptoms persist, support from a mental health professional is recommended.

You may be wondering, how do we get stuck in a rut in the first place? This is actually an important question as understanding what got us to this point may be key in getting ourselves out of it. Very often, we remain in situations out of habit, fear of leaving our comfort zone, or underlying beliefs around what we deserve and what we can expect from life. Doing the same thing day after day without change or challenge, due to the aforementioned factors, can take its toll and, before we know it, we feel so bogged down that we're unable to see a way out.

To help you understand what's keeping you stuck, here a few questions to reflect on:

• Do I find my job challenging and interesting?
• Do I always go to the same places or meet the same people?
• Do I know what makes me excited or challenged?
• Am I scared to try something different?
• Do I avoid applying for jobs or promotions which challenge me?
• Are my relationships satisfying and enabling me to grow?

If you can identify which area of your life has become monotonous or unsatisfying, you're in a better position to make important changes. If it's unclear where the stuckness is coming from, you may take a more general approach to start feeling more alive.

Here are some ideas:

Identify your goals - Make a list of the things you'd like to achieve. These may include work and personal goals. Then carve out times and days each week in which you can work towards these goals.

Create a vision board - Here you'd be building a visual representation of what you'd like your life to look like. This could include pictures or words which relate to the relationships, work, health goals, hobbies and interests you'd like to be part of your life going forward. Having it positioned somewhere prominent in your home means you'll be reminded daily of what you want to create and achieve for yourself.

Work to your strengths - Research shows that when people utilise their strengths, they experience increased motivation, happiness and success in reaching their goals. So, start by making a list of your strengths. Then try to find ways you can do work or carry out activities which utilise these.

Give yourself something to look forward to - Plan a day out with a friend, search for a course or workshop you're interested in attending, plan an activity you're interested in or a visit to a place you've always wanted to see. This creates excitement and helps you live your life more fully.

Do something that scares you - Scared to apply for that job you want, or to apply for a course you're interested in? Think about your worst fear around this challenge. Is it that you won't get the job and colleagues will talk about you? Is it that you won't know anyone on the course and you'll be alone? Are these outcomes realistic and, if they are, are they really so bad? Research shows that more people regret the things they didn't do than the things they did and failed at.

Change your routine - It's so easy to get stuck in the old routine, which over time becomes incredibly boring. Mix it up a bit by doing something completely different. If you always watch romantic films, try a crime drama; if you go to the gym, try a new class or different workout routine; talk to someone at work you don't normally talk to. You won't discover new interests or passions, or learn anything new, if you don't push yourself out of your comfort zone and try something different.

Be your biggest supporter - Would you kick someone when they're down? Then don't do it to yourself. Make an agreement with yourself that you won't compare yourself to others or be self-critical. Instead, remind yourself that achieving goals, or change, takes time and that you're doing the best you can. Acknowledge your progress and celebrate the small wins. This will give you the drive to keep going, especially when you're struggling.

I hope that the above tools and tips are just what you need to take action and pull yourself out of the negative spiral that you're currently in. With a little bit of daily effort, and the right support, you have the power to thrive rather than simply survive.

Psychotherapist Danjela Falzon works with clients on issues related to anxiety, depression, burnout, stress, relationships, sexuality, personality disorders, self-esteem and self-growth. She forms part of the team at paths Clinic. For more information, visit www.paths.care.