The stressors of the past several months have caused many of us to feel like we’re in fight or flight mode. Perhaps you’ve noticed that you’re having difficulty making decisions or having issues with your short-term memory. Or maybe you’re feeling numb and disassociated and have trouble finding motivation. All of these feelings are signs that you’re living in survival mode. It can be challenging dealing with the day-to-day, much less feel like you can plan for the future. You may feel ‘stuck’ and wonder how you can move forward and feel more like yourself.

There is no single way to get out of survival mode and different approaches work for different people. However, the first step is to acknowledge that you’re living in survival mode and that you’ve been coping for too long. Acknowledge how you’re feeling without putting on a brave front. Here are a few other ways to help move out of survival mode:

• Use some self-compassion – It all starts with giving yourself a break and talking to yourself in a kinder, gentler way. Ask yourself how you’d treat your best friend or your child if they were feeling this way and then apply that to yourself. It’s okay to struggle and you deserve to look after yourself.
• Take care of your health, both physically and mentally – For some, survival mode might look like binge-drinking and bad eating habits. But nurturing self-care looks like taking the time to do something each day that feeds your physical and mental wellbeing. It can be getting outside for a walk, eating more fruit and vegetables and less sugar or deleting social media apps on your phone.
• Build in some structure – If you’ve been in survival mode for a while, you’re probably struggling to plan and probably feel disorganized and disjointed. This is where building more structure into your day can help create a sense of order and calm. It can also help with some of the decision fatigue that tends to come with survival mode. It may be the last thing you feel able to do right now, but even a small amount can make a big difference.
• Acknowledge little ‘wins’ – Aiming for realistic and achievable goals, no matter how small, will help build confidence and provide some fuel to help you through this difficult time. What goal can you set for the day or the week? Think about how you’ll feel when you hit it.
• Figure out your triggers that are within your control – Make a list of things in your life outside of work that are triggering stress and identify ways to counteract that stress or limit your exposure to it. For example: Are you doom scrolling on social media and need to take a break? Are you checking your email more than you need to and can cut back? Is it time to turn off the news and do something more productive?

When you’re in survival mode, just remember: It’s okay not to be okay. Sometimes you need some extra support to feel like you’re moving forward and not stagnating. That’s where working with a coach, like Leah M Joppy and Associates can help. You can’t change what’s happening in the workplace, but you can find ways to feel less ‘stuck’ and able to plan for the future.

Call us at 301-670-0051 or email us at leah@lmja.com.

With everything going on in your work life right now, does it sometimes feel like you’re trying to walk through quick sand? Do you barely have the energy to make it through the day, often feeling on edge and exhausted? The cloud of uncertainty you’re living under right now may have caused a shift from feeling like you’re thriving to living in ‘survival mode’. And the symptoms you’re experiencing are a normal response to stress, not a reflection on your strength or capability as a person. It’s your body’s evolutionary response to danger and is meant to protect you in times of threat.

What Is ‘Survival Mode’?

You’ve probably heard the term before, but what exactly does ‘survival mode’ mean? When you’re in survival mode, your brain is focused on getting through challenges. It’s constantly on alert to protect you from threats and can stop you from resting or enjoying life. Survival mode can appear differently in different people. For some, it looks more like anxiety, and in others, flatness and depression. For example, if you have anxiety, you feel hypervigilant and on high alert. In those with constant low mood, lack of energy and feeling ‘flat’, the parasympathetic nervous system may be over-functioning. In both cases, the nervous system has become dysregulated in response to stress.

When you’re knee-deep in survival mode, particularly for a long period, it can be difficult to identify the symptoms. Here are 5 common signs to look for:

• Difficulty making decisions: When you’re in survival mode, even small decisions can feel overwhelming. Choices that used to be easy and straightforward, like deciding what to eat or what to wear, might feel challenging and even impossible at times.
• Feeling unmotivated: Activities and tasks that used to excite you might now feel draining or pointless. You may feel a general lack of motivation and may start feeling down on yourself for being ‘lazy’. But it’s far from it – it’s a sign that your mind and body need a break.
• Lack of focus and concentration: You may find it hard to concentrate on tasks or keep forgetting things. A lack of focus can happen when your brain is overloaded with stress and anxiety.
• Frequent mood swings and irritability: The constant tension and anxiety that comes with survival mode can make your mood change quickly and you might find yourself becoming irritated by small things that didn’t use to bother you.
• Inability to relax or unwind: Your mind might be racing constantly, making it difficult to enjoy downtime, hobbies or rest properly.

Persistent, unresolved stress is a key indicator of survival mode. It’s normal to feel stress 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. Extended periods can have major impacts on everything from your physical health to your relationships and overall quality of life.

So many of us are facing unprecedented challenges in our work life, but feeling stuck in survival mode and unable to plan for the future doesn’t have to feel like your ‘new normal’. Working with a coach, like Leah M Joppy and Associates, provides a fresh perspective, goal setting and strategies to move from merely surviving to thriving. To learn more, call us at 301-670-0051 or email us at leah@lmja.com.