I get it. Life in 2024 feels like a whirlwind, where it’s easy to feel like you're just hanging on by a thread. Many of us are struggling with heightened stress, rapidly changing circumstances, and a constant juggling act. Wars, and rumors of wars, election season, inflation etc. can make us want to throw in the towel-or at least scream "Calgon, take me away!"

If you’ve ever felt like you’re just trying to survive rather than truly live, you’re not alone. Here are some tell-tale signs that you might be living in survival mode.

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1. Constant Overwhelm

Do you find yourself feeling overwhelmed by even the smallest tasks? Maybe you’re staring at your to-do list, but it feels like an insurmountable mountain.

When you’re in survival mode, every task, no matter how minor, feels like a major hurdle. You’re constantly in a state of high alert, which makes it hard to relax or focus on what’s truly important.

2. Emotional Numbness

Survival mode often comes with emotional detachment. You might notice that you’re going through the motions but not really feeling anything. Whether it’s joy, sadness, or excitement, emotions seem to pass you by. This numbness can make you feel disconnected from your own life and from those around you.

It's a defense mechanism that helps you cope with the constant pressure but can leave you feeling isolated.

3. Chronic Exhaustion

Are you always tired, no matter how much sleep you get? Survival mode can drain your energy reserves, leaving you perpetually exhausted. It’s not just physical fatigue; it’s mental and emotional too. You might sleep for hours but wake up feeling like you haven’t rested at all.

This fatigue often stems from the relentless stress of just trying to keep up with life’s demands.

4. Escapism Habits

Have you turned to distractions as a way to cope with your stress? Perhaps you’re binge-watching TV shows, scrolling through social media endlessly, or indulging in other habits that provide a temporary escape from reality.

These coping mechanisms can give you a brief respite but don’t address the underlying issues causing your survival mode. They’re a way to numb the discomfort rather than deal with it head-on.

5. Difficulty with Prioritization

When you’re living in survival mode, prioritizing can feel impossible. Everything seems urgent and important, which leaves you feeling paralyzed. You might struggle to decide what to tackle first or feel like you’re constantly putting out fires rather than making meaningful progress.

This inability to prioritize often stems from being overwhelmed and not knowing where to start.

6. Strained Relationships

Are your relationships suffering because you’re always on edge or emotionally unavailable? Survival mode can put a strain on even the strongest relationships. You might find yourself snapping at loved ones, withdrawing from social interactions, or feeling disconnected from those who care about you. The stress you’re experiencing can spill over into your personal relationships, causing friction and misunderstandings.

7. Loss of Joy

Do activities that once brought you happiness now seem unappealing or burdensome? When you’re in survival mode, it’s easy to lose sight of what makes you happy. Things that used to bring joy and fulfillment might now feel like additional sources of stress or responsibilities.

This loss of joy can further exacerbate feelings of emptiness and disconnection.

8. Neglect of Self-Care

Have you stopped taking care of yourself? In survival mode, self-care often takes a backseat. You might neglect basic needs like eating well, exercising, or getting enough sleep.

When you’re focused on just making it through each day, taking care of yourself becomes a lower priority, which can further impact your overall well-being.

How to Get Out of Survival Mode

Feeling trapped in survival mode can be overwhelming, but there are steps you can take to break free and start living more fully. Here are some practical suggestions to help you shift from just surviving to truly thriving:

1. Prioritize Self-Care

Self-care isn't a luxury—it's a necessity. Start by setting aside time each day for activities that nourish your mind and body. This could be as simple as taking a walk, practicing mindfulness, or indulging in a hobby you love. Small acts of self-care can significantly boost your resilience and overall well-being.

2. Establish Boundaries

One reason survival mode takes hold is because of blurred boundaries between work, personal time, and rest. Set clear boundaries to protect your time and energy. Learn to say no to tasks or commitments that add unnecessary stress. Creating a healthy separation between work and personal life can help reduce overwhelm.

3. Simplify and Prioritize

When everything feels urgent, it’s crucial to simplify and prioritize. Break tasks into manageable chunks and focus on one thing at a time. Use a planner or digital tool to organize your tasks and set realistic goals. Prioritizing what’s truly important helps reduce the feeling of being overwhelmed.

4. Seek Support

You don’t have to go through this alone. Reach out to friends, family, or a mental health professional who can offer support and perspective. Sometimes, just talking about what you’re experiencing can provide relief and help you find new ways to cope. Support groups or therapy can also provide valuable strategies and emotional validation.

5. Practice Mindfulness

Mindfulness can help ground you in the present moment and reduce feelings of anxiety. Techniques such as deep breathing, meditation, or guided imagery can help you manage stress more effectively. Mindfulness practices can create a sense of calm and control, helping you navigate the challenges you face.

6. Create a Routine

Establishing a daily routine can bring structure and predictability to your life. A routine helps you manage time better and ensures that you include essential activities like self-care and relaxation. Consistent habits can create a sense of normalcy and control amidst the chaos.

7. Focus on Gratitude

Shifting your focus to gratitude can help change your perspective. Each day, take a few moments to reflect on what you’re thankful for. Keeping a gratitude journal can also be a powerful way to remind yourself of positive aspects in your life, which can help counterbalance feelings of stress and anxiety.

8. Set Small, Achievable Goals

When you’re stuck in survival mode, large goals can seem daunting. Instead, set small, achievable goals that give you a sense of accomplishment. Celebrate your progress, no matter how minor it may seem. These small wins can build momentum and improve your overall outlook.

9. Reevaluate Your Priorities

Take some time to reflect on your values and what truly matters to you. Are you spending your time and energy on things that align with your priorities? Reassessing your goals and making adjustments can help you focus on what’s most important and reduce unnecessary stress.

10. Engage in Physical Activity

Regular physical activity can be a powerful tool for managing stress and improving mood. Exercise releases endorphins, which can boost your mood and energy levels. Find an activity you enjoy, whether it’s a brisk walk, yoga, or dancing, and make it a regular part of your routine.

Take the First Step

Remember, change doesn’t happen overnight, and it’s okay to take things one step at a time. The important thing is to start somewhere. By implementing these strategies and being kind to yourself, you can begin to shift out of survival mode and move toward a more balanced and fulfilling life. You’ve got this.

You’re Not Alone

Feeling like you’re living in survival mode can be incredibly isolating. It’s important to recognize that you’re not alone in these feelings. Many of us are struggling with similar challenges, and acknowledging them is the first step toward finding a way out. Reaching out for support, whether through friends, family, or professional help, can make a significant difference.

Take small steps toward reconnecting with what matters to you and prioritize self-care. It’s okay to seek help and take time for yourself. Remember, you deserve to thrive, not just survive.

https://www.linkedin.com/pulse/5-signs-youre-survival-mode-you-thriving-just-surviving-jo-banks

https://roseninstitute.com/8-signs-youre-survival-mode-step-escaping/

https://medium.com/the-conscious-way/4-clear-signs-youre-in-survival-mode-89e9356d1fb2