Have you ever felt like you’re just barely making it through the day, constantly stressed out and overwhelmed? You’re not alone. Many of us, at some point in our lives, have had this feeling.
Survival mode is a state of mind and being where you feel constantly overwhelmed, stressed, and struggling to keep up with life’s demands. Everything feels like a struggle, and you feel like you’re constantly treading water just to stay afloat. It’s a common experience for many, especially when we are navigating the challenges of adulthood, relationships, career, and personal growth.
In this article, we’ll explore the warning signs of survival mode and what you can do to overcome it. So grab a cup of tea and let’s dive in!
Common Causes of Survival Mode
There are many reasons why you might find yourself in survival mode, including:
- Financial stress or instability
- Career or academic pressure
- Relationship issues or breakup
- Family or personal health crisis
- Trauma or past experiences
Warning signs of survival mode
Here are the signs to look out for if you suspect you are on survival mode:
- You’re constantly feeling overwhelmed and stressed out, even by small tasks or events. This can include feeling like you’re always running behind, struggling to keep up with responsibilities, or finding it difficult to find time for yourself.
- You’re having trouble focusing or staying present in the moment, finding it difficult to concentrate on work, conversations, or hobbies. This can lead to feeling scattered or unfocused, as well as difficulty with memory and attention to detail.
- You’re neglecting self-care and healthy habits, like skipping meals, not getting enough sleep, or using unhealthy substances such as drinking or smoking to cope with stress or anxiety.
- You’re finding it hard to make decisions or take action, feeling paralyzed by fear or uncertainty. You feel like you’re stuck in a rut, struggling to move forward in your life or career, or like you don’t have control over your own choices.
- You’re experiencing persistent negative thoughts and emotions, like self-doubt, worry, or frustration. You tell yourself that you’re not good enough, you’re worrying about things that are outside of your control, or feeling like you’re not making progress in your life.
- You’re experiencing physical symptoms like headaches, muscle tension, or digestive issues, which can be a sign that your body is under too much stress. This can include feeling like you’re always tense or on edge, or experiencing physical symptoms as a result of stress or anxiety.
- You’re constantly thinking about the future or the past, feeling like you’re always behind or missing out. You feel like you’re not doing enough to prepare for the future, or dwelling on past mistakes or missed opportunities.
How periods of survival mode affect your body
Here’s a look at what happens to your body when you’re in survival mode:
Increased stress hormone levels
When you’re in survival mode, your body perceives everything as a potential threat. This can cause your adrenal glands to release stress hormones like cortisol and adrenaline. Over time, this can lead to chronically high levels of these hormones, which can have negative effects on your body, causing additional symptoms such as weight gain, high blood pressure, and weakened immune function.
Impaired digestion
Being in survival mode can also impact your digestion. When you’re stressed, your body diverts blood away from your digestive system and towards your muscles, preparing you for the “fight or flight” response, leading to symptoms like bloating, constipation, or diarrhea.
Difficulty sleeping
When you’re in survival mode, your body is constantly on high alert. This can make it difficult to wind down and fall asleep, even when you’re exhausted. Over time, this can lead to chronic insomnia, which can further exacerbate your stress and anxiety.
Tense muscles
The stress caused by being in survival mode can cause your muscles to become tense and sore. This can lead to headaches, neck pain, and back pain. Additionally, chronic muscle tension can contribute to a range of other health issues, including poor posture, reduced mobility, and even decreased immune function.
Mood changes
When you’re in survival mode, you may feel irritable, anxious, or depressed. This can be due to the high levels of stress hormones circulating in your body, as well as the physical toll that stress can take on your body.
Increased inflammation
When your body is in a constant state of stress as it usually is in survival mode, it can lead to increased inflammation. Inflammation is a natural response to injury or illness, but chronic inflammation can contribute to a range of health issues, including heart disease, diabetes, and autoimmune disorders.
Suppressed immune function
Stress can also suppress your immune system, making you more susceptible to illness and infection. This can be especially concerning during cold and flu season, or if you’re dealing with a chronic health condition.
How to get out of survival mode
If you recognize any of the warning signs of survival mode, it’s important to take action to address them. Here are some steps you can take:
To get out of survival mode, acknowledge your feelings and situation, identify the root causes of your stress, seek support, practice self-care, set small goals, cultivate a positive mindset, and consider seeking professional help if needed. Remember, it’s never too late to prioritize your well-being and take steps towards a healthier, happier life.
Start by acknowledging your feelings and situation
The first step to getting out of survival mode is to acknowledge what you’re feeling and experiencing. It’s okay to feel stressed, overwhelmed, or anxious. Recognizing and accepting your emotions can help you move forward and take action towards feeling better.
Identify the root causes of your stress and anxiety
Next, try to identify what’s causing your stress and anxiety. Is it work, relationships, finances, or something else? By understanding the root causes, you can start to make changes to alleviate them.
This process requires you work on knowing yourself, which you can read more about here: 10 Simple Habits To Build A Stronger Relationship With Yourself.
Seek support from friends, family, or a therapist
It’s important to have a support system to lean on when you’re feeling overwhelmed. Reach out to friends or family members for emotional support, or consider seeing a therapist to work through your feelings and develop coping strategies.
Practice self-care and prioritize healthy habits
Taking care of yourself is crucial when you’re feeling stressed and overwhelmed. Make time for activities that bring you joy and help you relax, such as exercise, meditation, or taking a relaxing bubble bath at the end of a long day. Additionally, prioritize healthy habits like getting enough sleep, eating well, and drinking enough water.
To make this process easier, I have written another article: The Best Morning Habits To Start Your Day Right, to walk you through the healthy habits that are beneficial for you, and how to incorporate them in your daily life.
Make small, achievable goals and take action towards them
Setting small, achievable goals can help you regain a sense of control and make progress towards a larger goal. Focus on things you can do right now to improve your situation, and take action towards them.
Cultivate a positive mindset and gratitude
Shifting your mindset to focus on the positive can help you feel more optimistic and less stressed. Try practicing gratitude by writing down things you’re thankful for each day, or by reframing negative thoughts into more positive ones.
Consider seeking professional help if needed
If you’re feeling overwhelmed and nothing seems to be helping, don’t hesitate to seek professional help. A therapist or counselor can help you develop coping strategies and work through your feelings in a safe and supportive environment.
A word from Omihoop
Being in survival mode can take a serious toll on your body and overall health. If you’re experiencing any of these symptoms, it’s important to take care of yourself and seek help if needed. Getting out of survival mode takes time and effort. Be patient with yourself and celebrate your progress, no matter how small. With these strategies, we hope you can finally start to feel more in control of your life and less overwhelmed.
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