The patterns of being in survival mode:
What is survival mode?
You are in the right place to find out!
It is an adaptive response of the human body to ensure we can persevere through the ups and downs of life. Our actions become motivated toward psychological and physiological safety.
Hectic lives can mean we are in this mode without even realising it. It can put us in the mindset of, “just getting through the next 24 hours,” which should be a short-term coping mechanism but can turn into a long-term habit of being on red alert. It’s okay to let go of the version of yourself you created to survive.
In simple terms, survival mode means you are on edge, you are not operating at the top of your game, only existing due to energy being used up elsewhere in the mind-body.
What is the hierarchy of needs?
A study conducted during the recovery period of the COVID-19 pandemic found that more than one-third (38%) of people say they will be in survival mode in 2021, due to the adaptation back to normality. This survival mentality is only meant to be a phase of increased awareness to endure hardships, not a way to live permanently.
We all need to take better care of ourselves, but survival mode uses up so much of our energy unconsciously as our nervous system is constantly on high alert. You become stuck in a cycle of being overwhelmed which impacts your motivation and willpower. You feel stuck in the same pattern, useless you choose to think and approach your challenge differently.
Maslow’s hierarchy of needs is a pathway to gaining motivation to live a happier and healthier life, it is a five-step pyramid toward self-fulfilment:
Credit: @creative.clinical.psychologist
Physiological basic needs (e.g. food, water, warmth).
Safety needs (e.g. security of employment, health).
Belonging needs (e.g. connection of family and friendship)
Self-esteem needs (e.g. confidence and accomplishment)
Self-actualisation needs (e.g. inner potential and purpose)
It is an upstanding model to follow, as it shows how taking care of yourself in small steps that are easy to accomplish can make a meaningful impact on growth and self-confidence. The higher you climb up the hierarchy the closer you become to authentic happiness and understanding what it takes to improve your health and wellbeing.
How to tell if you are in survival mode?
Survival mode is more likely to be triggered when one endures significant changes, crises or traumatic experiences. During these events, the brain begins to function at an altered capacity with stress either deciding to attack or retreat (flight or fight response). When the brain is in an overwhelmed state one the brain cannot communicate effectively and embrace uncertainty.
Do you feel:
As if your body has heightened senses?
A constant lack of focus and brain fog?
As if you are dazed and not present?
As if you are emotionally detached?
A difficulty in finishing tasks?
When one is in survival mode, it is hard to concentrate on any tasks due to your heightened senses creating more adrenaline and getting your body ready for a potential threat. It can cause an inability to make rational decisions, empathise with others, engage in self-reflection and even reduce your memory.
In scientific terms, your sympathetic nervous system starts to be overactive, and levels of adrenaline and cortisol are through the roof, causing feelings of anxiety, panic, fatigue, digestion issues and depressive symptoms.
How are your chakras involved?
Chakras are energy points and centres of power within the human body, which can become blocked and make you feel less in control of your emotional wellbeing.
The root chakra is involved in survival mode, it can be found at the base of your spine. It is also connected to the adrenal medulla, which is in charge of our flight-fight-freeze response mechanism. So, if this chakra is blocked and unable to connect to the rest of your body, our reactions to varying circumstances may not be appropriate.
It can make us feel unsafe. A way to balance this chakra again can lead to feelings of relief. You may feel as if you never have enough time in the day, and feeling balanced should be a priority as it will make everything else in your life run a lot smoother. It will enable you to move on positively in the right direction for success.
Survival mode is draining your battery. Yoga therapy can really help you become safe in your body. Change your mental thinking and learn to process your emotions in a healthy way. I teach you how to relax using the breath and body so you can slow down to see what changes are possible.
How to change your survival mode pattern?
If you feel as if you are in this state of mind, make a change and seek support if needed. Talking it out with others helps break tunnel vision thinking and helps us get perspective. It can otherwise be a lonely and a self-sabotaging process. Simple steps to stop this negative cycle:
First, acknowledge where you are emotionally, physically and mentally. Then participate in self-care by reducing stressors and overall anxiety through calming techniques and if this cannot be achieved alone then ask for help. Create an action plan which includes, ‘me-time,’ considering what you’ve gone through, where you are now, and where you want to be.
Seek to resolve one thing at a time, here is what helped me:
Mindset - Positive self-affirmations
Relaxation for healing- Yoga to alleviate stress and relax, so I can create space between myself and my challenges
Reflection- Walking in quiet spaces
Processing and feeling - Journaling writing out my thoughts and feelings
Sharing- Talking to people - dont harbour problems, talk them out.
Patience- our challenges are teaching us self-kindness and empathy
“You are wired to focus our attention and energy on surviving, not thriving. That means more energy, time and focus go into what we don’t want - pain - than in what we do want - pleasure.” - Rhys Thomas
Trust is on the other side of fear and is a major part of the healing journey.
Trust is a major part of this journey, both in ourselves and others. It is needed to improve communication techniques. Our challenges are a renewal of faith. Vulnerability in talking to someone encourages positive self-development in the mind and body.
Create new habits, it is time to live your life fully.
References
· Next 24 hours, Lee Rosen (2022), 8 Signs You’re in Survival Model (and how to escape).
· Covid-19, Andrew Keshner (2021), Millions of Americans are in ‘survival mode.’
· Maslow’s Hierarchy of Needs, (1943), Maslow’s Hierarchy of Needs.
· Brain functions differently, Mimi Fong (2022), 10 Signs that you are in survival mode.
· Heightened senses, Jessica Schrader (2020), Why survival mode isn’t the best way to live.
· Root Chakra, Stephanie Snyder (2021), Everything you need to know about the root chakra.
· Balance our chakras, Victoria Stokes (2021), Chakras and anxiety: find balance to soothe stress, fear and panic.
· Simple steps, Charlotte Ashley-Roberts (2022), 5 steps to move out of survival mode.
· One thing at a time, Emmaline Soken-Huberty (2022), 10 reasons why trust is important
· Trust, Marianna Pogosyan (2017), Why do you trust?
