How to Get Out of Survival Mode
Episode 17: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
You don’t snap out of survival mode. You step out. Slowly. Repetitively. One regulated rep at a time.
In this powerful episode, Amanda explores what survival mode actually is, how we get stuck in it, and the four-part framework for stepping out of chronic fight/flight/freeze states. Plus: tangible ways to build capacity and reduce stress starting today.
What We Cover in This Episode
- The seven signs you might be stuck in survival mode
- How survival mode shows up mentally and physically
- The six categories that fill your “stress bucket”
- Four-step framework for healing nervous system dysregulation
- Tangible tools to start shifting your baseline
What Is Survival Mode, Really?
Survival mode is a physiological and psychological response to perceived threat. It activates the stress response—heart rate spikes, digestion slows, attention narrows, adrenaline floods your system.
It’s meant to be temporary. But for many, it becomes the norm.
You wake up anxious. You feel on edge all day. You react, zone out, or shut down easily. Your baseline is no longer calm and connected. It’s wired for defense.
This is survival mode. And it’s exhausting.
Seven Signs You’re in Chronic Survival Mode
- Everything feels urgent
- No day feels like a good day
- You’re always reactive
- Nothing feels good enough
- You zone out often
- You’re always exhausted
- You wake up feeling stressed
Sound familiar? That’s your nervous system waving a red flag.
Why You Get Stuck in Survival Mode
You weren’t born dysregulated. Your system adapted to your environment. Over time, that adaptation became your default.
Here are six core contributors that weigh down your nervous system (aka fill your “stress bucket”):
- Chronic stress (work, family, mental load)
- Unprocessed trauma (past or recent)
- Learned patterns (like people-pleasing or hyper-independence)
- Emotional suppression (not knowing how to feel or process safely)
- Environmental stressors (noise, clutter, chaos)
- Lifestyle imbalances (poor sleep, movement, screen time, food)
Awareness is the first step to change. When you know what’s filling your bucket, you can start to make it lighter—or build capacity to carry it.
The Four-Part Framework for Shifting Out of Survival Mode
This is a slow, strategic shift. Here’s Amanda’s nervous system-based blueprint:
- Decrease the Load: What can you put down? What boundaries, habits, or relationships need adjusting?
- Increase Capacity: Build resilience through practices like breathwork, sunlight, movement, or nervous system co-regulation.
- Poke Holes in the Bucket: These are your in the moment tools. When you’re spiraling, what helps discharge the pressure? (Cold water, shaking, humming, breathwork, etc.)
- Heal the Heavy Stuff: With support, start unpacking trauma, beliefs, or relational patterns that keep you stuck. This comes after you have tools to stay regulated.
Hit play on the full episode for more!
Three Tangible Takeaways
- You don’t snap out of survival mode. You step out—one small shift at a time. Start with one daily practice that feels doable.
- Use the stress bucket lens. Awareness of what’s weighing you down creates compassion and clarity for where to begin.
- Build capacity before deep healing. Proactive tools like breathwork, movement, and sunshine lay the groundwork for sustainable change.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
