Break Out of Survival Mode 

Living in survival mode feels like treading water—you’re keeping afloat but expending all your energy just to stay in place. When you’re stuck in this state, the brain prioritizes very immediate needs (such as safety and security.)  For advocates and individuals in high-stress environments, survival mode may feel like a necessary coping mechanism but staying in this state for too long takes a toll on your mental, emotional, and physical well-being. 

What is Survival Mode? 

When we experience stressful events, our brains begin to function in a different capacity. Survival mode is a state where your mind and body prioritize getting through the day over everything else. It’s often triggered by prolonged stress or trauma and focuses on meeting immediate needs while often ignoring long-term goals. Recognizing survival mode is the first step toward regaining balance and moving toward a thriving mindset. 

Recognizing Survival Mode 

Mental Signs 

1. Brain Fog: Difficulty concentrating, thinking clearly, or making decisions. 

2. Hyperfocus on Problems: An inability to see beyond immediate challenges, with long-term planning or creativity feeling impossible. 

3. Forgetfulness: Struggling to remember details or follow through on tasks. 

4. Overthinking: Reliving past events or catastrophizing future scenarios. 

Emotional Signs 

1. Heightened Anxiety: A constant feeling of worry or dread, even without an obvious cause. 

2. Irritability or Anger: Shorter temper and increased frustration over minor issues. 

3. Disassociation: Feeling disconnected from your emotions or finding it hard to experience joy. (read more here) 

4. Sense of Overwhelm: Feeling like you’re drowning in responsibilities and unable to catch up. 

Physical Signs 

1. Fatigue: Persistent exhaustion, even after sleep or rest. 

2. Tension: Frequent headaches, muscle aches, or stiffness, often caused by chronic stress. 

3. Changes in Sleep Patterns: Difficulty falling asleep, staying asleep, or sleeping too much. 

4. Digestive Issues: Upset stomach, loss of appetite, or overeating due to stress. 

Behavioral Signs 

1. Reactive Decision-Making: Acting impulsively rather than thoughtfully. 

2. Avoidance: Procrastinating or avoiding responsibilities, conversations, or decisions. 

3. Loss of Interest: Apathy toward hobbies, relationships, or activities you once enjoyed. 

4. Overcommitment: Taking on too much, often to distract yourself or please others. 

Social Signs 

1. Isolation: Pulling away from friends, family, or colleagues. 

2. Difficulty Communicating: Struggling to articulate thoughts or feelings effectively. 

3. Increased Conflict: Frequent misunderstandings or arguments with others. 

So, what’s the science behind this?  

Let’s break it down: the prefrontal cortex, often called the "thinking brain," handles key executive functions like problem-solving, organization, emotional regulation, critical thinking, and decision-making. It’s the logical, rational part of our brain that helps us process situations calmly and produce thoughtful responses. When we feel safe and grounded, our thinking brain operates effectively, guiding us through challenges with clarity. 

However, prolonged stress/trauma changes everything. When we experience trauma, the "thinking brain" dims, much like a light switch turning down, while the "survival brain" brightens. As this shift happens, our ability to use executive functions diminishes. Instead, the survival brain takes over, reacting impulsively to prioritize immediate safety. It tells us there’s no time for thoughtful processing because survival is the goal. While this response is designed to protect us, it can make everyday tasks and decision-making feel overwhelmingly difficult. 

Not all hope is lost if you find yourself in survival mode! The brain is resilient and can rewire itself with some help..... 

1. Acknowledge Your State: The first step is recognizing you’re in survival mode. Be honest with yourself about how stress and overwhelm are impacting your thoughts, emotions, and actions. 

2. Focus on the Essentials: When resources are limited—be it time, energy, or mental bandwidth—prioritize what truly needs your attention. Let go of perfectionism and embrace the “good enough” approach.  

3. Establish Safety: Whether physical, emotional, or psychological, ensure you feel as safe as possible. Safety is a foundation for moving out of survival mode.  

4. Be Kind to Yourself: Survival mode is taxing; practice self-compassion. It’s okay to rest and recharge when you need it. (This is where I must remind myself that rest isn’t lazy, it's necessary) 

5. Avoid Overcommitment: Say no to unnecessary tasks or obligations that may exacerbate stress. (SET THOSE BOUNDARIES!!) 

Here’s the good news: there is hope for change. The experiences of excess stress and trauma do not have to impact the way we live in the world forever. 

Break the Pattern of Survival Mode: 

1. Pause and Assess: 

1. Take a moment to reflect on what’s causing you to feel stuck in survival mode. 

2. Identify your triggers and stressors.  

3. Ask yourself what is within your control and what is not. 

2. Reestablish Basic Needs: 

1. Focus on getting enough sleep, eating balanced meals, and staying hydrated. 

2. Build small routines to create a sense of stability, such as setting regular meal or bedtime schedules. 

3. Practice Mindfulness: 

1. Spend a few minutes each day noticing your surroundings and calming your nervous system. 

2. Practice grounding techniques. Notice your surroundings. What 3 things do you see? What 2 things do you hear? What’s one thing you can smell? Connecting to what’s physically in front of you is powerful to bring your brain back to baseline.  

4. Create a Safe Space: 

1. Find or create a space where you feel at ease—whether it’s a physical location or a state of mind. 

2. Surround yourself with supportive people who help you feel secure and understood. 

5. Set Small, Achievable Goals: 

1. Focus on one thing at a time. Break larger tasks into smaller, manageable steps. 

2. Celebrate small wins to build momentum and confidence. 

6. Seek Support: 

1. Reach out to trusted friends, family, or professional resources. 

2. Talking about your experiences can help lighten the emotional load. 

7. Regain Perspective: 

1. Shift your mindset from "just surviving" to "progressing." Ask yourself how you can move toward thriving rather than simply getting by. 

2. Focus on your values and what brings meaning to your life. 

8. Implement Long-Term Strategies: 

1. Create routines that support your mental, emotional, and physical well-being. 

2. Build resilience through self-care practices like exercise, hobbies, journaling, or meditation. 

3. Plan for moments of joy and relaxation to break the cycle of constant stress. 

Move Toward Thriving 

Survival mode is a powerful response that helps us navigate difficult and overwhelming circumstances. While it serves an essential purpose, staying in this heightened state for too long can impact our mental, emotional, and physical well-being. 

By setting realistic goals, building routines, and practicing self-compassion, we can start to retrain our brains and step out of the survival mindset. The journey from survival to thriving takes time, patience, and support, but it’s entirely possible. 

You deserve a life where you can feel calm, grounded, and fully present. Take small steps each day to reconnect with your inner peace and build a foundation for resilience. You’ve survived this far—now it’s time to take the next steps toward truly thriving. 

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