Is Survival Mode Holding You Back from Living Fully and Gently

A calming cup of tea to promote relaxation

Hi there! Today, let’s take a moment to reflect on something that might be affecting your daily life more than you realize.

Are you living in survival mode… without even knowing it?

If you often feel on edge, emotionally flat, or if your nervous system feels stuck in “go-go-go” mode, this post is for you. Let’s explore the signs of survival mode and how you can gently shift toward a place of safety and connection.

Part 1: 5 Signs You’re in Survival Mode

Here are some of the most common signs I see in my clients (and have experienced myself):

1. You Feel Exhausted Even After Resting

Your body isn’t just tired — it’s likely in a constant stress response that rest alone won’t fix. For example, studies show that about 75% of people with chronic fatigue syndrome report not feeling refreshed even after a full night’s sleep. You might be sleeping for hours but still wake up feeling drained. This persistent exhaustion indicates that your nervous system is overactive, making it hard to truly recharge.

2. You Have Trouble Making Decisions

Even simple choices can feel overwhelming. You may experience decision fatigue, the state when mental energy is depleted. A survey indicated that 60% of adults often procrastinate on decisions, leading to frustration and a sense of helplessness. If you find yourself frozen, unable to choose between lunch options or what movie to watch, it reflects this struggle.

3. You Either Overdo or Shut Down

You might push through everything, trying to keep up with life’s demands, or you could withdraw entirely. This all-or-nothing approach leaves you feeling burnt out. For example, someone might work overtime every day and then spend an entire weekend in bed as a way to cope. This cycle can create a disconnect from your true self, leaving you feeling unbalanced.

4. You Feel Disconnected from Your Body

Feeling numb or as if you’re “floating” through life is common in survival mode. You may struggle to connect with your physical sensations. Over 50% of those in high-stress situations report feeling disconnected, making it difficult to understand what your body needs. When you can’t identify your physical sensations, it can lead to unhealthy coping mechanisms, such as overeating or substance use.

5. You’re Emotionally Reactive or Completely Flat

Whether it’s tears, outbursts, or feeling emotionally numb, your nervous system may be dysregulated. Remember, you aren’t broken; you’re simply in survival mode. For instance, reactions like suddenly crying during a touching commercial or feeling nothing when presented with good news are common indicators of this state.

Part 2: How to Shift Gently

The key to healing isn’t forcing yourself to calm down. It’s about creating safety step by step. Here are three gentle practices that can help you begin this shift:

1. Touch Your Body

Place a hand over your chest or belly and breathe deeply. This simple act can teach your body that it’s safe to be present. It offers a way to reconnect with yourself and acknowledge your existence in the moment.

2. Orient to Your Space

Gently look around the room. Notice the colors, textures, and light. Studies have shown that engaging our senses can reduce stress and create grounding. This practice helps remind your system that you’re in the present, reducing feelings of disconnection and anxiety.

3. Give Yourself Permission to Slow Down

Even a few deep breaths, a walk outside, or saying “no” when needed can signal safety to your nervous system. It’s okay to take a step back and prioritize your well-being. Remember, you don’t have to do everything at once.

When you’re ready, receiving support can further accelerate this shift. That’s what my work is all about — helping you be seen, held, and validated.

A serene space for relaxation and healing

Final Thoughts

Recognizing that you might be living in survival mode is the initial step toward healing. Understand that you are not alone, and there are gentle ways to shift toward safety and connection.

By tuning into your body, orienting to your space, and allowing yourself to slow down, you can begin to reclaim your peace and sense of self.

Every small step matters. Embrace the journey and remember that you have the power to transition from survival mode to a more fulfilling way of living.

Take care of yourself, and let’s start this journey together!