Stuck in Survival Mode? Here’s How to Start Thriving
When was the last time you felt truly present? For many of us, it’s been a while. We get stuck in survival mode—going through the motions, checking off to-do lists, meeting deadlines, and putting out fires. While survival mode can help us power through tough times, it’s not meant to be a permanent state.
Over time, living in survival mode takes a toll. It leaves us feeling exhausted, disconnected, and uninspired. If you’re ready to break free and start thriving, this guide is for you. (Listen to ways chronic stress was showing up in my body and how it might be showing up in yours too!)
What Is Survival Mode?
Survival mode is your brain’s way of keeping you safe during periods of stress or uncertainty. When your nervous system detects a threat—whether it’s a looming deadline or an actual emergency—it activates the fight, flight, or freeze response.
This response is helpful in short bursts, but when the stress becomes chronic, it keeps your nervous system in overdrive. Instead of feeling calm and capable, you’re stuck in a state of hypervigilance, constantly bracing for the next challenge.
The Neuroscience Behind Survival Mode
Your brain and body are designed to protect you. The amygdala, the part of your brain responsible for detecting danger, takes over in survival mode. It prioritizes immediate safety over long-term goals, meaning activities like creativity, planning, and connection often take a backseat.
This is why survival mode feels so draining:
- Cortisol Overload: Chronic stress floods your body with cortisol, the stress hormone. Over time, this can lead to burnout, poor sleep, and a weakened immune system.
- Tunnel Vision: Your brain becomes hyper-focused on immediate tasks and problems, making it hard to see the bigger picture or think creatively.
- Disconnection: Survival mode can make you feel emotionally disconnected from yourself and others, leaving you feeling stuck and unfulfilled.
The good news? With intentional practices, you can shift out of survival mode and into a state of abundance.
How to Shift from Survival Mode to Thriving
If you’ve been living in survival mode, the first step is to create space to calm your nervous system. Once your body feels safe, you can start reconnecting with what brings you joy and purpose.
Here are three steps to help you make the shift:
1. Calm Your Nervous System
You can’t thrive until your brain and body feel safe. Try these simple practices to soothe your nervous system:
- Breathing Exercises: Deep, intentional breathing stimulates the vagus nerve, which helps activate your relaxation response. Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
- Grounding Techniques: Engage your senses to bring yourself back to the present. Notice what you see, hear, feel, smell, and taste in your environment.
- Limit Stress Triggers: Set boundaries with your time and energy. Identify stressors you can reduce or eliminate.
2. Reconnect with What Lights You Up
Survival mode can leave you feeling disconnected from your passions and values. Take time to reflect on what truly matters to you:
- Ask Yourself:
- What brings me joy?
- When do I feel most alive?
- What do I value most in life?
- Revisit Old Passions: Think back to hobbies or interests you used to love but may have abandoned during stressful periods.
- Start Small: Incorporate moments of joy into your daily routine, whether it’s a 5-minute dance break, a walk in nature, or reconnecting with a loved one.
3. Take Intentional Steps Toward Thriving
Once you’ve calmed your nervous system and reconnected with what lights you up, start taking small, intentional steps toward a more fulfilling life:
- Set Aligned Goals: Identify one or two goals that align with your values and focus on progress, not perfection.
- Celebrate Small Wins: Thriving isn’t about big, dramatic changes—it’s about consistent, intentional actions. Celebrate every step forward, no matter how small.
- Create Space: Give yourself permission to say no to things that drain you and yes to opportunities that excite you.
It’s Time to Thrive
You don’t have to stay stuck in survival mode. By calming your nervous system, reconnecting with your passions, and taking intentional steps, you can create a life that feels abundant, joyful, and fulfilling.
If you’re tired of merely existing and ready to start thriving, I’m here to help. Together, we can create the space and clarity you need to move forward.
Work with Me to start designing a life that feels as good as it looks.
