11 Reasons for Feeling Trapped in a Relationship & Ways to Deal

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You must have heard people discussing how they’ve started feeling trapped in a relationship that once made them feel alive.

This is not an unusual phenomenon and can be experienced by almost anyone. It can happen with even the most ideal couple whom you have admired all your life.

The sense of not being able to be yourself in a relationship or the growing sense of feeling stuck is what it means to feel trapped in a relationship.

If you’ve been living with your partner for far too long, and you secretly feel suffocated or overwhelmed because of the baggage attached to this relationship, it’s time that you sit down and figure out the problem and how it can be corrected.

It is completely normal to feel trapped in a relationship, and usually, there are several reasons that lead to a person or both the people in the relationship feeling this way. Keep reading to find out common reasons behind such a situation and what to do when you feel trapped.

What does it mean to feel trapped in a relationship?

Feeling trapped in a relationship means sensing that you’re stuck or confined emotionally, like you don’t have the freedom to be yourself or make choices that are right for you. It’s like being in a room with no exit – you might feel suffocated, unhappy, or unable to pursue your own dreams. 

This feeling can arise when there’s too much control, possessiveness, or lack of understanding in the relationship.

For instance, imagine you love playing music, but your partner constantly belittles your passion, saying it’s a waste of time. They might also discourage you from spending time with friends who share your interests. 

Over time, you’d feel trapped because you can’t be true to yourself or enjoy something that brings you joy. This can lead to frustration and sadness, making it important to communicate your feelings with your partner or seek support from friends and family to find a healthier balance.

Why do I feel trapped in my relationship? 11 possible reasons

Do you often wonder, “Why do I feel trapped in my relationship?”

If you are feeling trapped in a relationship, you must not keep your feelings under wraps. On the contrary, you need to confront the situation in order to find a plausible solution to your underlying problems.

And the first step towards finding a way out of your situation entails identifying the root cause. So, here are some probable reasons that could be making you feel trapped in a marriage or your relationship.

1. You are not the same person anymore

At the onset of any relationship, numerous promises are made on the basis of “forever.” We expect our partner to be the same forever; we wish the spark to be alive forever, conveniently forgetting that change is inevitable.

As time progresses and you move up life’s ladder, not only your partner but you too are bound to change. And your perception of your relationship and life can change as well.

However, sometimes, your partner may not be happy with the person that you have become or vice versa.

If this is the case, you must try to talk to your partner politely about the changes that are bothering you and the way that they are making you feel.

2. You and your partner need space

Even in the closest of relationships, space is something that must never be compromised on.

Giving yourself and your partner some space doesn’t mean that you don’t love each other. This is just a simple yet effective way of letting the two of you re-energize so that you bring the best of each other to the relationship.

If you are feeling trapped in a relationship, perhaps you aren’t getting enough of the space that you need.

You can have a small discussion with your partner over coffee or tea. Try to explain to them how you feel and what you want to do about it.

So, let there be some space!

3. Your relationship has become monotonous

There’s a great chance that the reason you are feeling trapped is only due to the monotony in your relationship.

When a couple gets married, several other things take over. There are career issues, family responsibilities, and several such commitments that take a toll on the relationship.

And gradually, the couples lose that feeling of excitement that they felt at the onset of their relationship.

So, if you are feeling stuck in a marriage, it’s time for introspection. We need to remember that marriage is hard work, and it requires constant effort.

Feeling suffocated in marriage or being trapped in a relationship doesn’t imply that there has to be a major fault with you or your spouse. All you could be missing out on are simple pleasures in life.

4. Absence of meaningful communication

Communication is the key to a happy relationship.

If you and your partner aren’t communicating in meaningful ways, there’s a great chance that you are feeling trapped in your relationship.

It is essential for partners to sit and talk to each other about their routines and troubles. Any healthy relationship requires this form of care.

It’s also important to understand that when communication is verbal, there are some non-verbal signs too.

Try to ask yourself some relevant questions regarding your partner’s moods. Sometimes, you or your partner might simply not be in the mood to talk.

At such times, understand that you need to give them time alone. Then, talk to them at a time when they feel better.

4. Absence of meaningful communication

Communication is the key to a happy relationship.

If you and your partner aren’t communicating in meaningful ways, there’s a great chance that you are feeling trapped in your relationship.

It is essential for partners to sit and talk to each other about their routines and troubles. Any healthy relationship requires this form of care.

It’s also important to understand that when communication is verbal, there are some non-verbal signs too.

Try to ask yourself some relevant questions regarding your partner’s moods. Sometimes, you or your partner might simply not be in the mood to talk.

At such times, understand that you need to give them time alone. Then, talk to them at a time when they feel better.

5. Lack of appreciation

If you are feeling trapped in a relationship, one of the major contributing reasons could be the lack of appreciation.

If you don’t feel valued or you feel that your partner conveniently takes you for granted, it is a clear sign that your relationship lacks mutual respect.

Of course, you do not expect your partner to sing your praises every day, but for a relationship to foster, respect and appreciation are imperative.

Meanwhile, you can watch the video by Katie Hood, former CEO of the One Love Foundation, to identify if you are experiencing healthy or unhealthy love:

6. Lack of communication:

When you and your partner don’t talk openly and honestly, misunderstandings can arise. You might keep your feelings hidden, fearing their reaction, which can lead to frustration and distance. 

Imagine feeling like you’re in a maze where you can’t find the right path because there’s no clear direction. Over time, this can make you feel disconnected and trapped, as if your emotions are bottled up.

7. Control and jealousy

Feeling like you’re being monitored or that your partner is excessively possessive can create a stifling atmosphere. It’s akin to having someone constantly peering over your shoulder, making you anxious about your actions. 

It can lead to a sense of confinement as if you’re not trusted enough to make your own choices or interact with others without their approval.

8. Different goals

When your dreams and aspirations don’t align with your partner’s, it’s like walking on separate paths that never converge. You might want to explore new horizons, but your partner’s goals might hold you back. 

This can leave you feeling torn between your own ambitions and the relationship, like you’re standing at a crossroads without a clear way forward.

9. Isolation

Being cut off from friends and family can create a sense of loneliness. It’s as if you’re on an island with no means of reaching the mainland. Losing connections outside the relationship can make you dependent on your partner for emotional support, making it hard to see beyond the relationship’s confines.

10. No personal space

Losing time for your hobbies and personal interests is like losing pieces of yourself. It’s as if you’re in a room that’s getting smaller and smaller, leaving you with little room to breathe or pursue what makes you happy. This can result in feeling suffocated and losing your individuality.

Dr. Jenni Jacobsen, PhD and mental health clinician, explains:

When you’re in a long-term relationship, it’s still important to maintain your own hobbies and interests. If you’re feeling suffocated, take some time to pursue your own interests.

11. Constant conflict

Frequent arguments without resolution create a tense environment. It’s like being caught in a storm that never clears, making it hard to find a sense of calm or stability. Over time, this ongoing conflict can leave you feeling trapped in a cycle of negativity and uncertainty.

9 things to do when feeling trapped in your relationship

Wondering what to do if you feel trapped in a relationship? Keep reading this section.

Perhaps you are really irked with your partner and the status of your relationship. But you should not give up and fret over the unpleasant situation immediately.

When you’re feeling trapped in a relationship or seeking ways how to stop feeling trapped in a relationship, here are 9 steps you can consider taking:

• Self-reflection: Take time to understand your feelings. Reflect on what’s making you feel trapped and why. This self-awareness will help you communicate your concerns more effectively.
• Open communication: Talk to your partner honestly about your feelings. Share your thoughts and concerns, and listen to their perspective too. A genuine conversation can lead to understanding and potential solutions.
• Set boundaries: Establish healthy boundaries that allow both you and your partner to have personal space, pursue individual interests, and maintain connections with friends and family.
• Seek support: Reach out to friends, family members, or a therapist to discuss your situation. Their outside perspective and advice can provide clarity and guidance.
• Identify solutions: Work together with your partner to find solutions to the issues causing you to feel trapped. Finding compromises and making changes can lead to a healthier dynamic.
• Focus on yourself: Rediscover your passions, hobbies, and interests that may have taken a backseat. Nurturing your own well-being can help you regain a sense of identity and independence.
• Consider professional help: If the situation doesn’t improve, consider couples therapy or counseling. A trained professional can facilitate productive discussions and provide tools to strengthen your relationship.
• Explore options: If efforts to improve the relationship aren’t successful and your feelings of being trapped persist, consider whether the relationship is truly healthy for you. Sometimes, it’s best to let go of the relationship for your own well-being.
• Prioritize your happiness: Your happiness matters. If the relationship is consistently causing you distress and doesn’t align with your long-term well-being, it might be time to make difficult decisions for your own sake.

FAQs

Feeling trapped in a relationship is common and can happen for various reasons. Here are answers to some common questions about this experience.

• Is it normal to feel trapped in a relationship?

Yes, feeling trapped can be normal if there’s a lack of communication, control, or differing goals. It’s important to address these feelings to ensure your happiness.

• What makes a woman feel trapped in a relationship?

A woman might feel trapped due to possessiveness, isolation, or conflicts in a relationship. Openly discussing concerns and seeking support can help navigate these feelings.

• How can I communicate feeling trapped to my partner without causing more problems?

Choose a calm moment to talk, use “I” statements to express your feelings, and listen to their perspective too. Frame it as a mutual effort to improve the relationship.

• What if my partner is causing me to feel trapped intentionally?

Intentional manipulation or control isn’t healthy. Seek support from friends, family, or professionals to evaluate the relationship and decide what’s best for you.

• Is it possible to work through feeling trapped and improve the relationship?

Yes, it’s possible. Open communication, understanding each other’s needs, setting boundaries, and seeking professional help can lead to positive changes and a healthier relationship.

Freedom to be your true self in a relationship

You should know that feeling trapped in a relationship is a common struggle, and your emotions are valid. 

By communicating openly with your partner, setting healthy boundaries, and seeking support when needed, you can find ways to address these feelings. 

It’s okay to prioritize your happiness and well-being. Whether through positive changes in the relationship or making difficult choices, you have the power to create a life that aligns with your needs and aspirations. 

Your journey towards a healthier, happier future begins with acknowledging and addressing these feelings.