How do you understand that you are always in survival mode and return to normal?
Sometimes you just don’t want to do anything, justif I spend this dayAre there times when you say “enough” when you don’t want to answer the phone, go back to email or send any reports and avoid meeting friends? Don’t you want to do more than just sit in your corner and wait in silence? If your answer is yes,survival mode‘ OK survival modeYou may be in survival mode, actually safe mode can also be considered. While survival mode, known to us as the frost, flight, or fight response, is an important and beneficial response to survival in times of danger, staying in survival mode can negatively impact quality of life. Because when it becomes a normal routine, this can also be called a situation where only basic functions are performed and nothing else is given importance, except for the vital activity of the body. In other words, when you sleep, eat, drive to work, do almost nothing in between –because you don’t want– an unpleasant process when you live your life in the most economical mode of personal energy.
While it saves lives in times of danger, maintaining a survival mode under normal conditions is very dangerous for the mind, body, and mental health. Because being in survival mode in the absence of a life-threatening element puts unnecessary strain on our minds and also sets the stage for our inability to respond properly, feel stuck and not feel relaxed and relaxed. While this situation lasts, it can become extremely difficult to manage emotions, find peace, and live a meaningful and fulfilling life. What’s more, constant anxiety and exhaustion can also be the result of survival mode. Therefore, it is very important to turn off the long survival mode and return to normal life.
Negative emotions and situations such as prolonged grief, sadness, depression, trauma, frustration, stress, or burnout will allow you to put yourself into this safe mode; this may force you to activate Survival Mode. The following symptoms will help you determine if you are in survival mode due to a stressful job, problems in your personal life, endless troubling thoughts, or some negative experience you have experienced:
- Physical symptoms: Aches and pains, sleep problems, muscle tension, jaw clenching, teeth grinding in sleep, stomach and digestion problems, migraines, high blood pressure
- Emotional symptoms: Sensitivity than usual, irritability, tension, burnout, depression, being overly angry at things you don’t normally respond to
- Behavioral symptoms: Difficulty following things, making decisions, solving problems, concentrating or getting things done, procrastinating, avoiding responsibility
In addition to such symptoms, if you experience the following situations during the day, especially at work:
- If you think that everything is urgent and should immediately catch up.
- If you keep canceling appointments, meetings, appointments and trying to reschedule
- If the stress you are experiencing has reached an extreme level and has become unbearable
- If you find yourself losing your joy
- Your heart beats unevenly if nothing helps you calm down
- If you think there is always risk and no room for error
- If your goal is not to have a good day, but to avoid a terrible day
- If you’re not trying to improve, but just trying to get things done, these could all be signs that you’re putting yourself into survival mode.
Of course, we all have difficult turning points in our lives from time to time, and we may experience all of these or very similar symptoms. And usually after a certain period of time, these symptoms can go away on their own, especially when the source of the problems is eliminated. However, these symptoms, which sometimes last so long that they negatively affect quality of life, can be an emergency call to get out of survival mode. In such cases, in order to bring yourself back to normal and survival The following tips may help you exit the mode.
Survival Mode Tips
No matter how complicated and difficult it may seem, there is always a path full of light. It is important to have the desire and determination to take the first step. A few tips will help you get out of this safe state, that is, from the survival mode in which you took shelter from the negativity that you experienced:
1. Accept the situation
The first step to getting out of survival mode is to acknowledge that this is happening. Don’t deny it and tell yourself: This situation is abnormal, it is unstable. And staying in this mode only exacerbates the situation. When you are in survival mode, you need to recognize it, recognize its symptoms, accept and take steps to overcome it. Remember, things don’t magically fix themselves, you have to put in the effort yourself if you want to fix things. You won’t be able to get out of this mode overnight, but as you keep trying to dig deep within yourself; In other words, by examining your thoughts, feelings, and reactions, you will realize that you are getting better.
2. View your personal resources
Start looking for different ways to recharge to feel good, and try everything you find without wasting time. When you are in survival mode, you may miss out on your personal resources; however, you can understand that there are many things that will be useful to you. Spending time with the people you love, doing exercises that are good for your body, mind, and soul, benefiting from meditation, making time for your hobbies, or listening to your favorite music can make you feel much better and refresh your mood. personal resources.
3. Practice Self-Compassion Practices
Whatever path you take, always remember that your best friend is yourself. You are the only person you will have to get along with all your life. Do not reproach yourself, do not burden yourself with exaggeration of your mistakes, blunders or failures. Remember that you should always treat yourself with compassion. Spend more time doing what you love, talk to yourself, remember your past successes, recreate happy moments, listen to your inner voice to feel good again, try to listen to what your heart is telling you. Hug yourself. Do not compare yourself to anyone, remind yourself that mistakes, negative emotions, difficult and unpleasant times are also part of life and everyone can go through such situations from time to time. Silence the negative voice within yourself, teach him affirmations. Repeat sentences like I’m strong, I’m successful, I’m proud of who I am, I accept my feelings, I’m happy and self-sufficient the way I am. And most importantly, treat yourself with compassion, as a close friend whom you love very much, in difficult times. If you like, you can also check out our article on self-compassion in detail: Self-Compassion: The Power of Accepting Yourself with Compassion Without Judgment.
4. Use Mindfulness Techniques
Noting that overcoming the intense stress that triggers survival mode, as well as the resulting stress, is very important to get out of this mode, many experts emphasize that it is easier to get through this process using mindfulness techniques. Renowned psychotherapist Belinda Sidhu draws attention to the fact that mindfulness techniques are a healthy and effective tool for coping with stress and that stress can be reduced in this way. He also says that apps like Calm and Headspace will make it easier to find a way out of survival mode. To stay in the present, manage the stress you’re struggling with, and come out of survival mode feeling better, you can check out our article What is Mindfulness, How to Make it a Habit: Suggestions for those who want to increase their awareness in a new year.”
5. Make a New Plan and Rethink Your Routines
Even if your situation is chaotic, remember how much you have worked and worked to get to where you are. You have worked hard to build your existing life in every way, and you can still do it. At some point, something could go wrong and you got into survival mode. But all you need is a new and more functional plan. Make a step-by-step personal development plan, and this time try to find solutions with different approaches for the parts that are giving you trouble. Only you can know what you need to be free from this regime; So focus all your attention and start with a brand new plan. Perhaps a new job, new home, or social environment will help you get out of survival mode and get back to normal. When making a new plan, do not forget to review your daily routine. Routines are critical to truly holistic wellbeing. If the routines you have don’t make you feel good in every way, it’s time to try new ones. For example, jogging in the morning is an effective self-care routine, but it shouldn’t work for everyone. Maybe you should take a bubble bath or write something. Take the time to find your own routine and discover activities that will truly work for you in every way.
6. Feel free to ask for help
It should be recognized that the more we are proud of our strengths, competencies and achievements, the more we hide our problems and mistakes when something goes wrong. However, we are not alone. Remind yourself that you are not alone in trying to get out of survival mode. Seek help from loved ones and people you trust. If you are ashamed of your mistakes, difficulties, negative mood or trying to hide them, it will push you more to stay in survival mode. Whereas you have to go out, believe in yourself, share your mistakes, get the support you need to overcome your problems. If you are not getting the support you need from your inner circle, or if you think that this support is not enough, it is useful to keep in mind that you will always get professional support by contacting a specialist.
7. Don’t Lose Hope
Sometimes we all might want to go into safe mode and just live to get through the day. Remember, everything is for the people. Like survival mode… Situations and emotions are temporary; focus on yourself and never lose hope no matter what. A bad day never means a bad life. Keep hope, believe in your future and strength within yourself. Start making your moves, stay positive and move on.
You will see, the transition from survival mode to living life to the fullest is in your hands and just a few steps away.
You may be interested in: Recognize your unmet needs in a realistic self-care routine
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