I often hear clients describe anxiety and depression as feeling stuck—trapped in place, unsure how to move forward. When you're overwhelmed by sadness, fear, or exhaustion, even the simplest steps toward change can feel impossible.
I like to compare this experience to walking on an icy surface, and these abound during our Montana Springs with countless thaws and freezes. If I happen to be lucky enough to be your therapist, I am sure you’ve heard by now of the great woe of breaking my micro-spikes this year. Imagine standing on a frozen path, afraid that if you move, you’ll slip and fall, a place I’ve been in probably more times than a well-reasoned woman should given my refusal to buy new spikes. Your body tenses, your breath shortens, and you second-guess every step. You might even consider staying still because it feels safer. But deep down, you know you can’t stay there forever. You have to move forward.
So how do you take that first step when fear and doubt are holding you back?
1. Acknowledge the Fear Without Letting It Paralyze You
When walking on ice, the fear of falling is real. Similarly, in anxiety or depression, the fear of failing, making the wrong choice, or feeling worse can keep you frozen in place. But just like ice, the fear itself is not a solid barrier—it’s something you can navigate with care.
Instead of fighting your emotions, acknowledge them:
"I feel scared right now. I don’t know how this will turn out, but I can take one step at a time."
Giving yourself permission to feel fear without judgment can help loosen its grip.
2. Find Your Balance—Even If It Feels Unsteady
On ice, balance is key. You instinctively keep your center of gravity low, take smaller steps, and focus on each movement rather than the whole distance ahead. The same applies when moving through anxiety or depression.
Instead of pressuring yourself to fix everything at once, shift your focus to small, manageable actions:
Drinking a glass of water
Stepping outside for fresh air
Responding to one text from a friend
Taking a few deep breaths
These might seem insignificant, but small movements help you regain stability.
3. Use Supports to Keep You Steady
Just like holding onto a railing or wearing traction boots on ice, using external supports can make movement safer and easier. In mental health, support might look like:
Talking to a therapist
Reaching out to a trusted friend
Engaging in grounding exercises
Relying on routines that provide structure
Leaning on others doesn’t mean you’re weak—it means you’re using the resources available to help you keep moving.
4. Accept That Slips Happen—But They Don’t Mean You’re Back at Square One
Even with careful steps, you might still slip. Maybe you have a bad mental health day after making progress, or your anxiety spikes unexpectedly. This doesn’t mean you’ve failed. Just as slipping on ice doesn’t erase the distance you’ve already covered, setbacks don’t erase your progress.
Instead of beating yourself up, practice self-compassion:
"That was a tough moment, but I’m still moving forward."
Learning to recover from small slips builds resilience, making it easier to keep going.
5. Keep Your Eyes on Where You Want to Go—Not Just Where You Are Now
When walking on ice, focusing only on your feet can make you feel more unstable. Instead, it helps to look slightly ahead, keeping your destination in mind. With anxiety and depression, setting small, realistic goals can help you move forward with more confidence.
Ask yourself:
What is one thing I can look forward to today, no matter how small?
What’s one step I can take this week to feel more connected or cared for?
How can I remind myself that I won’t always feel this way?
Holding onto hope, even in small ways, can make a significant difference.
Final Thoughts: Keep Moving, Even If It’s Slow
Getting through anxiety and depression isn’t about making big, bold moves all at once. It’s about careful, intentional steps forward—just like navigating an icy path. Some days, those steps will feel steady, and other days, they’ll feel wobbly. But every movement, no matter how small, brings you closer to solid ground.
You don’t have to sprint. You don’t have to be fearless. You just have to keep going, one step at a time. And with time, you’ll look back and realize how far you’ve come. Keep the flame of hope burning, Spring is coming.