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Stepping out of Survival Mode


Have you been going through life feeling like you’re just getting by, putting on a brave face even when you’re struggling inside? Do you find yourself wondering if you’re truly living or if life is simply happening to you? Maybe even thinking about these questions makes you uneasy. If any of this sounds familiar, welcome—you might be in survival mode. It's a common experience in our fast-paced world, but you're not alone. We're all in this together, and there's a way forward.

Understanding Survival Mode


Let’s explore what survival mode means. When you're in survival mode, your brain kicks into high gear to keep you safe. Your amygdala, the part of the brain that handles emotions, becomes hyperactive. It sends signals to release stress hormones like cortisol, preparing your body for a fight-or-flight response. Meanwhile, the prefrontal cortex, responsible for rational thinking, steps back. This shift makes it harder to think clearly and make well-considered decisions.




Survival mode is often triggered by:


- Serious Trauma: Events like accidents, assaults, or any life-threatening situations.

- Loss of Loved Ones: The grief and emotional turmoil from losing someone close.

- Ongoing Small Stresses (Micro-Traumas): Everyday stresses that accumulate over time.

- Toxic Environments: Unhealthy relationships, hostile workplaces, or living situations.

- High-Stress Conditions: Constant pressures from work, family, or societal expectations.

- Ignoring Your Body’s Needs: Neglecting self-care, proper nutrition, and rest.

- Poverty: The relentless stress and insecurity associated with financial struggles.

- Addiction: Often a coping mechanism for underlying stress or trauma.

- Unaddressed Mental Health Issues: Conditions that go untreated, leading to chronic stress.


Your brain is trying to protect you, perceiving everything as a potential threat. Tara Brach describes this as an “amygdala hijack,” where the emotional brain takes over, overriding rational thought.


Recognizing Survival Mode


Here are some common signs that you might be in survival mode:


- Difficulty Focusing: Struggling to concentrate on tasks or maintain attention.

- Memory Changes: Experiencing changes in memory, such as forgetfulness or difficulty recalling information.

- Brain Fog: Feeling mentally hazy or cloudy, making it hard to think clearly.

- Heightened Emotional Sensitivity: Being more easily overwhelmed by emotions or reacting strongly to situations.

- Impulsive Decisions: Making hasty choices without considering the consequences.

- Constantly Seeking Quick Fixes: Looking for instant gratification, like dopamine hits from social media.

- Withdrawal from Social Situations: Avoiding social interactions or feeling disconnected from others.

- Overstimulation: Seeking overly stimulating environments to distract from stress or anxiety.

- Zoning Out: Frequently daydreaming or mentally checking out as a way to escape stress.

- Chronic Fatigue: Feeling consistently tired, regardless of how much rest you get.

- Perpetual Exhaustion: Experiencing a constant sense of physical weariness and lack of energy.


The Impact


Being stuck in survival mode can take a toll. Your body and mind are in a constant state of stress, which can lead to chronic health problems. Prolonged stress affects your immune system and can make you more susceptible to illnesses. Mentally, it can lead to anxiety, depression, and a diminished ability to enjoy life. The constant activation of the fight-or-flight response wears down your physical and mental resilience.


Finding Your Way Out


Stepping out of survival mode is a journey, and every small step counts. It’s about making tiny, meaningful changes over time. Let’s take this one step at a time, together.


Embrace Self-Awareness:


Start by tuning into your body and mind. Mindfulness practices can be particularly helpful. Spend a few moments each day simply observing your breath. Notice how it feels as air moves in and out of your body. Yoga can also be a great way to reconnect with yourself. If possible, spend time in nature—go for a walk in the park, sit by a river, or just enjoy the greenery around you. Even if you’re not in a natural setting, tuning into nature sounds or visualizing a peaceful natural scene can be calming.


Set Boundaries with Compassion:


Learn to say “no” when you need to. It’s okay to prioritize your well-being. If you need time alone or prefer to skip that loud party, honor those feelings. You’re taking care of yourself, and that’s important. Reflect on your needs and desires. What activities or situations drain your energy? What makes you feel rejuvenated? Respecting your boundaries is an act of self-love.


Welcome Healthy Experiences:


Say “yes” to activities that nourish you. Maybe it’s a yoga class, a walk in the park, or trying a new healthy recipe. These experiences can help you reconnect with yourself and find joy in small moments. Consider engaging in creative activities as well—painting, writing, dancing, or playing music. Creativity can be a powerful way to express and process emotions.


Talk It Out:


Talking to someone you trust, whether a friend or a therapist, can be incredibly healing. Sharing your experiences and feelings can provide relief and a new perspective. If therapy feels daunting, start with a trusted friend or family member. Sometimes, just having someone listen without judgment can make a world of difference. Remember, seeking help is a sign of strength, not weakness.


Explore New Horizons:


Sometimes, a change of scenery can offer a fresh perspective. Traveling, even if it’s just to a nearby town or a different park, can help you break out of old patterns and see things differently. Explore new hobbies or activities that you’ve always wanted to try. Learning something new can reinvigorate your mind and bring a sense of accomplishment and joy.


Moving Forward

Remember, you are the hero of your own story. Each step you take towards well-being is a victory. Consistency is your ally; it’s the little things you do every day that will lead to lasting change. Be gentle with yourself and celebrate your progress. You have the power to transform your life, one mindful moment at a time. Embrace the journey, and know that you are not alone. You’ve got this.


Every effort you make towards stepping out of survival mode is a testament to your resilience and strength. You’re not just surviving—you’re on a path to thriving. And with each mindful step, you’re moving closer to a life filled with peace, joy, and fulfillment. Keep going, hero. Your journey is just beginning, and it’s filled with endless possibilities.



Written by - Anjali Mahalke

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