Navigating life’s relentless demands can sometimes push us into a state where merely getting through the day feels like an uphill battle. This condition, often termed “survival mode,” is our body’s instinctual reaction to prolonged stress, keeping us in a heightened state of alertness. While this response is designed to protect us during immediate threats, remaining in this mode for extended periods can be detrimental to our well-being.

Recognizing the Signs of Survival Mode

Understanding when you’re entrenched in survival mode is crucial. Key indicators include:

• Decision-Making Paralysis: Even trivial choices become daunting as your mind is preoccupied with immediate concerns or perceived threats. If a decision can be difficult if it has to do with a significant issue in your life. However, if you frequently have trouble making decisions, it could be a sign that you are in survival mode.
• Chronic Stress: An unending sense of pressure that doesn’t subside, affecting daily functioning. When I worked in the corporate world, I called it performance anxiety. It felt as if I was walking on eggshells nearly every day.
• Diminished Drive: Activities that once brought joy now seem burdensome, signaling mental and physical exhaustion. If you don’t have the energy to do activities you love, your nervous system may be on overload.
• Concentration Challenges: Difficulty focusing or frequent forgetfulness due to an overtaxed mind. Your mind may be working overtime to solve an ongoing issue in your life, or take care of everyone else. If that rings true for you, your mind is exhausted and can’t function well under that kind of stress.
• Emotional Volatility: Rapid mood fluctuations and heightened irritability over minor issues. Are you easily triggered or do you frequently feel numb? Persistent stress and anxiety are signs of survival mode.
• Restlessness: An inability to relax, with a mind that refuses to quiet down. When this happens to me, it’s usually at the moment my head hits the pillow at night. It’s so frustrating!

The Toll of Prolonged Survival Mode

Remaining in this heightened state can have profound effects:

• Physical Health: Persistent stress may lead to ailments like headaches, fatigue, sleep disturbances, and more severe conditions such as hypertension or a weakened immune system. It can also drive us to isolate, overeat, or turn to alcohol or drugs for relief, which can lead to additional issues.
• Mental Well-being: There’s an increased risk of anxiety, depression, and burnout, making daily tasks feel insurmountable.
• Relationship Strain: Elevated stress can lead to misunderstandings and conflicts with loved ones. For some reason, we tend to try to hash out important issues when we are not feeling our best. This can destroy important business and personal relationships.
• Decreased Productivity: Work performance and creativity can suffer due to mental fatigue. When we are operating in survival mode, something has to give. It will either be in the way we show up in our personal life or the way we perform at work. Sometimes, both areas of our life suffer.
• Loss of Joy: Activities that once provided pleasure may no longer hold the same appeal. Enjoyable activities allow us to recharge our battery and function better at work and other areas of life. It’s more important than you might guess.

Transitioning from Surviving to Thriving

Seven ways to break free from survival mode:

1. Self-Awareness: Acknowledge your current state without self-judgment. Journaling can be a therapeutic tool to process these feelings. Be honest with yourself. Where are you spreading yourself too thin? Everything isn’t important and you don’t need to do it all. Where are you sacrificing yourself to please someone else?
2. Self-Compassion: Treat yourself with kindness, understanding that everyone faces challenges. Many of us are harder on ourselves than we are on anyone else. Name some of the unreasonable expectations you have of yourself. Learn to recognize the destructive self-talk running through your mind and stop allowing it to impact how you think and feel about yourself.
3. Prioritize Well-being: Engage in activities that nourish your body and mind, even if it’s just a brief daily walk or meditation. Going to the gym (especially when you don’t feel like it), taking a warm bath or curling up with a good book that you enjoy reading are all good ways to show yourself some love.
4. Set Boundaries: Clearly define limits to safeguard your energy and time. If you give all your energy away to everyone else, there will be nothing left for you. If you’re drained, you can’t help anyone else. Setting boundaries is the best way to take care of others while taking care of yourself too.
5. Seek Support: Connect with friends, family, or professionals who can offer guidance and understanding. It can be difficult to discuss your feelings of exhaustion and overwhelm with family or friends… especially if they are part of the problem. Working with a coach or counselor allows you to express your thoughts and feelings without fear of repercussion.
6. Mindfulness Practices: Techniques like deep breathing or meditation can ground you in the present, alleviating stress. If meditating isn’t your thing, taking walks in nature can be just as effective. Journaling also works to help clear the mind.
7. Celebrate Your Wins: Recognize and appreciate even the smallest steps forward, reinforcing positive change. Change is never easy, but it’s very rewarding. As you begin to feel more alive and in control of your life experiences, the positive feelings will keep you motivated.

Breaking free from survival mode is a journey that requires patience and self-care. By implementing these strategies, you can pave the way toward a more balanced and fulfilling life.

Signs you are no longer in Survival Mode

You will know you have emerged from survival mode when begin to feel more aware, more present and more grounded in your body. You won’t feel overwhelmed and reactive. Which means you will have better control over your emotions and you will focus your attention on making healthy and empowering choices for yourself.

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