Stuck in Survival Mode? Explore these Somatic Practices for Your Nervous System
Have you ever felt like you're just barely keeping your head above water? Like you're moving through your days on autopilot—constantly stressed, exhausted, anxious, or numb? If so, you might be living in what's often called survival mode.
Survival mode isn't a diagnosis, but it is a very real experience for many people—and it can be a sign that your nervous system is overwhelmed and struggling to find safety.
Let’s talk about what survival mode really is, why we end up there, and three gentle ways you can support yourself if you’re feeling stuck in it.
What Is Survival Mode?
Survival mode is a state your body and mind go into when they perceive a threat—whether physical, emotional, or psychological. It's like your internal emergency system gets flipped on and stays on. Instead of thriving, growing, or relaxing, you’re simply trying to make it through.
In survival mode, your nervous system shifts into fight, flight, freeze, or fawn. You might notice:
Constant anxiety or tension
Trouble sleeping or relaxing
Feeling emotionally numb or disconnected
Constantly striving for the next goal or accomplishment (nothing ever feels good enough)
Trouble concentrating or making decisions
A sense of dread or burnout
It’s your body’s way of saying, “There’s too much happening, and I don’t feel safe.”
What Causes Us to Go Into Survival Mode?
Survival mode can be triggered by stress, trauma, or long periods of emotional strain. And here’s the tricky part—it doesn’t always take a huge event to push us into this state. Sometimes, a steady drip of daily stress (hello, work pressure, financial worries, caregiving, chronic illness, etc.) can have the same effect over time.
Other common causes include:
Unresolved trauma (especially childhood trauma)
Experiences of oppression
A period of crisis or intense challenge
High levels of uncertainty or change (like job loss, a breakup, or global political upheaval)
Burnout from overworking or caregiving
Chronic anxiety or PTSD
Unsafe relationships or environments
For some people, survival mode becomes their default state, especially if their nervous system never had a chance to fully recover between stressful events. It’s not your fault—it’s a brilliant (if exhausting) way your body tries to protect you.
If are in survival mode and you need support finding your way out exploring somatic psychotherapy, EMDR, or Brainspotting might be exactly what you need. Schedule a consultation with one of our therapists today.
3 Gentle Tips to Support Yourself When You’re in Survival Mode
If you’re reading this and thinking, Yep, that’s me, first: take a breath. Truly. Right now. Inhale slowly through your nose, hold for a moment, and exhale softly. You’re not broken, and you’re not alone.
Here are three simple, science-backed ways to begin supporting yourself when you're feeling stuck in survival mode:
1. Ground Through Your Senses
When you're overwhelmed, your nervous system is often stuck in a state of hyper-alertness or shut-down. Grounding techniques help bring you back into the present moment and signal safety to your body.
Try the 5-4-3-2-1 technique:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This anchors your awareness in the here-and-now and can gently calm a racing mind. But don’t just stop there. Take time to really notice what is going on in the body as you notice these things. Where can you sense wellbeing?
2. Create Micro-Moments of Safety
When you’re in survival mode, the idea of “relaxing” can actually feel unsafe or unfamiliar. That’s okay. You don’t have to overhaul your life overnight. Instead, start with tiny moments that cue safety to your nervous system.
Try things like:
Wrapping yourself in a cozy blanket
Drinking a warm beverage slowly
Watching a candle flicker or listening to soothing music
Sitting near a window and letting sunlight touch your skin
These micro-moments might seem small, but they matter. They send messages to your brain: “We’re okay right now.”
3. Give Your Body a Way to Discharge Stress
Stress and trauma are stored in the body. If your nervous system is stuck in high-alert, it often helps to move or release some of that energy physically.
You could try:
Shaking out your hands, arms, and legs (yes, like animals do after stress!)
Dancing to your favorite song
Going for a brisk walk
Stretching or yoga, even for just 5 minutes
You don’t need a gym membership or a fancy routine—just listen to what your body needs and let it move in a way that feels natural and kind.
Final Thoughts
Survival mode isn’t something to feel ashamed of. It’s your body’s way of protecting you, of saying: I’m doing my best with what I’ve got. But you don’t have to stay stuck there.
With small, consistent acts of self-care and emotional regulation, you can begin to shift from just surviving… to slowly, gently, starting to feel safe again.
You don’t need to do it alone, either. A therapist—especially one trained in trauma or somatic work—can help guide you toward nervous system healing at a pace that feels right for you.
Until then, be gentle with yourself. You’re doing better than you think.
