How to get out of survival mode: 7 tips to help you thrive
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what it means to be living in survival mode, including the symptoms of chronic stress. Plus, how to get out of survival mode with 7 tips to help you thrive.
If you’ve got so much happening in your life that you feel you're barely making it through each day, you may be living in survival mode. Caused by all kinds of stressors, survival mode can leave you feeling constantly on edge, exhausted and unsettled. It’s a state many people find themselves in at some stage during their life. And though it’s a challenging experience, there are some effective strategies to help you transition from merely surviving to thriving.
What is survival mode?
Survival mode has its roots in our body's evolutionary response to danger and mirrors the fight or flight mechanism meant to protect us in times of threat. Even if you’re not in real danger, your body and mind can react in the same way in times of stress—your heart rate might increase, your muscles become tense, and you might feel on edge.
When you're in survival mode, your brain is focused on getting through challenges. It’s constantly on alert to protect you from threats (real or imagined) and can stop you from resting or enjoying life.
While being in this mode occasionally is normal—and can even be beneficial in short bursts—staying in survival mode for too long can be harmful. The emotional stress can lead to exhaustion, affecting your health and changing how you view the world. You might start seeing many situations as threats, even when they're not. This can make it difficult to focus on the things you enjoy.
By understanding survival mode and how it can affect you, you're better equipped to manage it and find a more balanced way of living.
Survival mode symptoms
Identifying survival mode isn’t always easy. Look out for symptoms that signal your mind and body are under stress and struggling to cope with the demands you’re facing. These symptoms are a normal response to stress, so experiencing them doesn't reflect on your strength or capability as a person.
Difficulty making decisions: When you’re in survival mode, even small decisions can feel overwhelming. This is because your mind is so focused on immediate threats and concerns that it struggles to process other information. Choices that used to be straightforward, like deciding what to eat or what to wear, might feel impossible.
Feeling unmotivated: A common symptom of survival mode is a general lack of motivation. Tasks and activities that used to excite you might now feel draining or pointless. This isn't laziness—it's a sign that your mind and body need a break.
Persistent, unresolved stress: Being constantly stressed, without any relief, is a key indicator of survival mode. It's normal to feel stressed from time to time, but if this stress doesn't go away and starts affecting your daily life, it's a sign you're stuck in a survival state.
Lack of focus and concentration: If you're finding it hard to concentrate on tasks or you keep forgetting things, you might be in survival mode. A lack of focus can happen when your brain is overloaded with stress and anxiety.
Inability to relax or unwind: Your mind might be constantly racing with thoughts, making it difficult to enjoy leisure activities or rest properly.
Frequent mood swings and irritability: You may notice that your mood changes rapidly and you become irritable over small issues. This can be a result of the constant tension and anxiety that comes with survival mode.
The effects of living in survival mode
Living in survival mode for an extended period can have significant impacts on everything from your physical health to your relationships and overall quality of life.
1. Physical health impacts
Constant stress can put your body under strain. You might experience symptoms like headaches, fatigue, or trouble sleeping. Over time, this can lead to more serious health issues, such as high blood pressure or a weakened immune system, making you more susceptible to illnesses.
2. Mental health concerns
Survival mode can lead to feelings of anxiety, depression, and burnout. These mental health challenges can make everyday tasks feel more difficult and affect your wellbeing.
3. Unhealthy coping mechanisms
Constantly being in survival mode can cause you to turn to unhealthy coping strategies, like overeating, excessive use of alcohol or drugs, or withdrawal from social interactions, which can create additional problems.
4. Strained relationships
The stress and irritability that come with being in survival mode can strain your relationships with family, friends, and colleagues. You might find yourself having more conflicts, feeling misunderstood, or withdrawing from social activities.
5. Reduced productivity and creativity
A decrease in your work performance or a lack of creativity can happen when constant stress and anxiety consume your mental energy, leaving little room for other thoughts and ideas.
6. Impact on enjoyment and satisfaction
One of the most significant effects of being in survival mode can be the loss of enjoyment in life and activities you used to look forward to and love.
Healthy stress vs. chronic stress
Understanding the difference between healthy stress and chronic stress is crucial in managing your wellbeing. Healthy stress (also known as “eustress”) plays a positive role in our lives. It can motivate you to meet challenges, and even boost your energy levels for short periods. For example, the stress you feel before a big presentation can push you to prepare thoroughly and perform well.
However, chronic stress is the kind that lingers and can lead to survival mode. It's the kind of stress that feels overwhelming and never-ending, which can wear you down. It can arise from ongoing challenges like long-term financial worries, a demanding job, or continuous family issues.
To identify the type of stress you're experiencing, ask yourself these four key questions:
Duration: Is this stress temporary, or has it been going on for a long time?
Intensity: Does this stress feel manageable and motivating, or overwhelming and debilitating?
Impact: Is this stress affecting your ability to live your life normally? Can you enjoy your daily activities, or do you find them increasingly difficult?
Control: Do you feel like you have some control over the stressor, or do you feel powerless?
Answering these questions can help you understand whether you're dealing with healthy stress or chronic stress, so you know whether you’re in danger of entering survival mode. Once you identify chronic stress, you can begin to manage it, finding the right balance and ensuring stress doesn't overwhelm your life.
How to get out of survival mode: 7 ways to get unstuck
Breaking free from survival mode involves a blend of mental shifts and actionable steps to help you move toward a more balanced life. It's a gradual process, so be patient with yourself as you move closer to a relaxed and fulfilling life.
1. Acknowledge your situation
Recognizing that you’re in survival mode is the first step toward change. Reflect on your current state, and try writing down your thoughts and feelings to help you understand and accept your situation better.
💙 Take a moment to reflect on what’s happening in your body, mind, and environment by Checking in With Yourself regularly and documenting your findings.
2. Practice self-compassion and forgive yourself
Be kind and understanding to yourself: remember that everyone goes through tough times and it's okay to not have everything under control. Being in survival mode is a response to stress, not a personal failure, so acknowledge your feelings without judgment and replace critical thoughts with kinder, more forgiving ones.
💙 Listen to this guided meditation on the practice of Self-Nurturing, a gentle exercise to step toward self-compassion, forgiveness, self-kindness.
3. Prioritize self-care
Taking care of yourself is crucial. Add things that benefit your physical, mental, and emotional health into your daily routine. Self-care can be something as small as a five-minute breathing exercise or a short walk.
💙 Set aside a few minutes a day to practice Breathing Into Relaxation with this guided meditation..
4. Seek support
Asking for help is a sign of strength. Reach out to a trusted friend, family member or professional for support—talking about your experiences can be incredibly relieving.
💙 Jay Shetty’s shares the importance of finding a Support System who will uplift you in times of need.
5. Create a routine
A daily routine can provide a sense of order and normalcy and help you bring balance into your days. You might start by setting up a simple morning routine, with activities like stretching, a healthy breakfast, or planning your day.
💙 Discover what makes you feel grounded and secure and practice Turning Choice Into Routine with the guidance of Jay Shetty.
6. Focus on small goals
Setting and achieving small goals can boost your confidence and provide a sense of accomplishment. Set a small, achievable goal for your day or week, like completing a work task or preparing a healthy meal.
💙 Setting small goals can help you navigate survival mode, and focusing on The ‘Why’ Behind Your Goals can help you become even more clear on what you want and how you can achieve it.
7. Limit exposure to stressors
Identify one stressor in your life and think of ways to help decrease your stress levels. This might involve setting boundaries at work or taking breaks from social media.
💙 Explore the concept of Boundaries to limit exposure to stressors and how to establish them in your life.
Calm your mind. Change your life.
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Images: Getty
