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Step 1 on Your Healing Journey: Breaking Free from Survival Mode


Survival Mode and Stress

Healing cannot truly begin if your body and mind are stuck in a constant state of survival mode. If you are experiencing high levels of stress every day, it’s likely your body is operating in survival mode, also known as the "fight-or-flight" response.


When in survival mode, your body operates in a "fight-or-flight" state, driven by stress hormones like cortisol and adrenaline. This state is designed to protect you in short-term emergencies, but when it becomes chronic, it prevents your body from focusing on long-term processes like healing, digestion, and cellular repair. Simply put, when your body is focused on surviving, it cannot thrive.


Why Survival Mode Blocks Healing: In survival mode, your body diverts energy away from essential systems like your immune system, making it harder to fight inflammation, regulate hormones, or recover from illness. Chronic stress also leads to inflammation, poor sleep, digestive issues, and heightened anxiety, all of which further hinder your ability to heal.


Step 1: Escape Survival Mode The first and most critical step in your healing journey is to create an environment where your body and mind feel safe and supported. Here’s how to begin:

  1. Seek Support: Moving in with someone—whether family, a trusted friend, or a caregiver—can provide much-needed emotional, physical, or financial relief. This eliminates the stress of managing everything alone and gives your body a chance to rest and reset.

  2. Simplify Your Responsibilities: Reduce your daily stressors by asking for help with household tasks, finances, or errands. Allowing others to share the load can ease the burden and free up mental energy for healing.

  3. Prioritize Rest and Safety: Focus on creating a calm, stable environment. This might mean leaving a high-stress living situation or relocating to a quieter, more supportive space where you can feel nurtured.

  4. Practice Relaxation Techniques: Begin incorporating stress-reducing practices like meditation, gentle yoga, or deep breathing exercises. These activate the parasympathetic nervous system, signaling to your body that it’s safe to start the healing process.

  5. Focus on Small Wins: Set small, achievable goals to reduce the overwhelming nature of recovery. Celebrate each step forward, no matter how small, to build momentum.


Healing is a journey that requires your body to shift out of survival mode into a state of calm and balance. By surrounding yourself with support, creating a safe environment, and prioritizing stress management, you’re laying the foundation for meaningful progress.


The first step may feel daunting, but it’s also the most transformative. Remember, asking for help is not a sign of weakness—it’s an act of strength and self-care.

Here's more detail on what happens when the body is in a constant state of stress:


  1. Stress Hormones Flood the Body:

    • The body releases cortisol and adrenaline, which increase heart rate, blood pressure, and blood sugar levels.

    • This provides energy for quick action but can become damaging if sustained over time.

  2. Immune System Suppression:

    • The body diverts energy away from long-term processes, like immune system functioning, to focus on immediate survival.

    • This can worsen autoimmune conditions or make the body more vulnerable to illness.

  3. Digestive System Slowdown:

    • Blood flow is redirected away from digestion to muscles and vital organs, leading to issues like nausea, indigestion, or loss of appetite.

  4. Chronic Inflammation:

    • Prolonged stress can trigger inflammation throughout the body, exacerbating conditions like arthritis, joint pain, and autoimmune flare-ups.

  5. Energy Conservation:

    • In prolonged survival mode, the body may start conserving energy by slowing down metabolism and other bodily functions, leading to fatigue.

  6. Hormonal Imbalance:

    • Chronic stress disrupts hormones like insulin, thyroid hormones, and reproductive hormones, affecting everything from metabolism to mood.

  7. Mental Health Impact:

    • Increased cortisol levels can lead to anxiety, depression, brain fog, and difficulty concentrating.


Long-Term Effects of Staying in Survival Mode:

  • Exhaustion: The adrenal glands can become overworked, leading to adrenal fatigue and a feeling of being constantly drained.

  • Weakened Muscles: The constant release of stress hormones can break down muscle tissue over time.

  • Organ Stress: Heart, kidneys, and other organs may be overworked, increasing the risk of chronic illnesses.

  • Chronic Pain: Inflammation and tension may lead to ongoing pain in joints, muscles, and tissues.

  • Compromised Healing: The body’s ability to repair and detoxify itself is hindered.


How to Relieve some Stress:

To bring the body out of survival mode, it’s essential to activate the parasympathetic nervous system, also known as the "rest-and-digest" mode. This can be achieved through:

  • Relaxation techniques like deep breathing, meditation, or yoga.

  • Gentle movement such as walking or stretching to reduce tension without overexertion.

  • Adequate sleep to allow the body to reset and repair.

  • Nourishing foods to support detoxification and reduce inflammation.

  • Social connection for emotional support and stress relief.

  • Therapies like acupuncture or massage to calm the nervous system.


Understanding survival mode helps us see how important it is to care for our bodies during and after stressful periods. Breaking free from survival mode requires patience, self-compassion, and consistent effort to restore balance.


But remember that if you can relieve some stress on a daily basis but if you are 'living' in a high stress situation and your body turns on survival mode, you won't be able to begin a healing journey until that living situation changes. This is why I call it 'STEP 1'.


TODAY'S TIPS TO HELP WITH STRESS:



Slow Your Breathing & Calm Your Mind for Stress & Anxiety with the Breathing Buddha


Daily guided breathing to help calm & focus your mind during the day or promote a peaceful night sleep, improving overall wellness.


Continued practice can help manage or reduce stress & anxiety in all ages and can help improve symptoms of depression. A simple & fun meditation tool that can also cultivate mindfulness to help you live in the present moment.




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