5 Steps to Releasing Emotional Blocks

Feeling stuck can create emotional, mental, and even physical barriers that can hold us back from our pursuits, desires, and goals. Research from the National Institutes of Health (NIH) highlights the connection between unresolved emotional wounds, such as stress and overall well-being, emphasizing that our ability to process emotions effectively is key to personal transformation.

The National Institute of Mental Health (NIMH) also suggests that unprocessed stress can hinder our ability to move forward in life. But the truth is, the blocks we experience are not usually external, it's often an internal situation. The way we can begin to turn these blocks around may not always be easy to practice when dealing with our emotions, but there are simple and practical steps you can take to begin your shift as early as today. 

Here are five steps to help you break through emotional blocks and step into a state of freedom:

1. Identify Your Emotional Blockages

Emotional blocks are often tied to past wounds, limiting beliefs, or suppressed feelings. These manifest in self-doubt, fear of change, or recurring negative patterns. Start by asking yourself: What part of my life do I feel stuck in? What emotions keep surfacing when I bring this to mind? Journaling is a powerful way to explore these patterns. As you write, look for recurring themes, this is where your work begins. Awareness is the first step toward healing.

2. Acknowledge Your Emotions

Rather than resisting difficult emotions, allow yourself to fully acknowledge them. Healing begins when you give yourself permission to feel without judgment. To tap into your feeling just ask yourself, what does this make me feel?  Then remember, a feeling is one word not a phrase. When you honor your emotions as messengers, they become a great tool to assist you in your healing. When you stop pushing emotions away, you create space for transformation. Meditation and breathwork can also help you process emotions in a way that feels safe and supportive.

3. Discover the Root Cause

Often, the surface-level emotion isn’t the true issue, it’s a symptom of something deeper. Through spiritual meditation, go inward into an “eyes closed” inner state and simply place this question in front of your heart: Where did this feeling originate? Trust the wisdom that arises. This process requires patience, as the root wound isn’t always immediately obvious. However, by going into your inner world, you begin to gain access to the inception points of where these issues originate.  

4. Clear Stagnant Energy

Emotional blocks often create energetic stagnation, which can manifest as tension, fatigue, or even physical discomfort. To shift this, engage in daily or weekly energy-clearing practices like smoke clearings, sweat therapy, breathwork or visualization. You can use sacred smoke and your intention to remove heavy energies. You can also use your sweat glands by moving your body in yoga, dance, or simple walking and running activities. You can also use visualization by imagine releasing emotional heaviness with each exhale, replacing it with light and expansion. All these exercises can help shift stuck energy and restore flow.

5. Set Your Intention

Releasing emotional blocks is not just about clearing the past, it's about creating space for new growth. After you have made space for new energy to come in, it is imperative to set your clear intention now also for the energy you want to put in its place. This requires you to get very clear on what you want, you can simply tune in and just ask: What do I want to call in? Then listen for what surfaces and trust that you have these desires for a deeper reason. 

Healing is Expansion

The path to spiritual growth begins with releasing what no longer serves you. By identifying emotional blocks, acknowledging their presence, and intentionally clearing them, you create space for higher wisdom, deeper joy, and true freedom. Trust that as you heal, you are making room for higher levels of abundance, love, and purpose. Remember, healing is an ongoing journey. Every step you take, no matter how small, brings you closer to the life you are meant to live. Be patient with yourself, trust the process, and know that a positive shift is always available to you. 

Sophie Frabotta is a Thought Leader, Healer, Author, and trailblazer in the Spiritual Industry known to many as Awaken With Sophie. With a Master’s degree in Transpersonal Psychology and a globally recognized Spiritual Life Coach Certification, she stands out as a distinguished figure who intentionally shares profound healing techniques that move students into a renewed, restored and powerful new phase of life.