Survival mode is a state of heightened awareness and stress that occurs after a traumatic situation. The nervous system becomes hyperactive and being in survival mode can have an impact on your well-being and daily functioning. The constant state of stress may cause you to always feel exhausted and unable to relax.
You may feel the impact of trauma or chronic stress from triggers such as:
– The loss of a loved one
– Changes to your routine
– Emotions from civil unrest
– Financial insecurity
– Toxic relationships
– Bullying
When you have constant chronic stress, over time it can interfere with brain functioning including changes in memory and a lack of focus. Daily or long term decisions may feel more difficult or overwhelming. You may feel emotionally unstable or even numbness. It is also common to see changes in appetite and reduced interest in activities.
You do not have to stay stuck in survival mode. We can slowly retrain our body to feel safe again.
Some ways to get out of survival mode include:
- Surround yourself with people
Being around people may not feel safe anymore after getting hurt, but isolation can worsen feelings of loneliness and depression. Connect with friends and family for support. If that is not an option, try making new friends or joining a support group for people who have been through similar experiences. - Manage your physical health
Do what you can to take care of your body, it will help with feeling better. Get enough sleep, exercise, eat well and stay hydrated. - Maintain a routine
Trauma can make your emotions and life feel out of control. By following a daily routine, it can help to make you feel more in control. - Focus on completing smaller goals that are achievable with the resources available to you.
When you are in survival mode you may have an unrealistic view of your capabilities and making mistakes or not meeting these expectations could cause you to spiral or be depressed. At this time it is important to put less pressure on yourself and make your stress feel more manageable. - Get professional help
A psychotherapist (especially one that is specialized in trauma) can help you process what happened, develop coping skills and heal.
Hopefully these tips will help you get out of survival mode so you can live life feeling more like yourself again. Continue taking things one day at a time.
Sources:
https://acceleratedresolutiontherapy.com/are-you-in-survival-mode/
https://bayareacbtcenter.com/cbt-tips-for-overcoming-survival-mode/