How to Recognize a Brain in Survival Mode
Written by: Lia Shaffer-Tropeano
Key Words: Trauma, stress, survival mode
Trigger Warning: Discussions of Trauma
Disclaimer: The information and resources provided in this blog post are supplementary information. The recommendations and resources in this post are not a substitute for mental health treatment.
How to Recognize a Brain in Survival Mode
Our bodies react to the influences in our environment in many ways. Although there is no exact blueprint for our emotions and feelings, there are common reactions to everyday interactions. When we receive a gift from a dear friend, it is likely we’ll feel joy and gratitude. When we don’t meet our expectations with a project, there is a significant chance we might feel disappointed in ourselves. Although not everyone may have these exact experiences and reactions, these examples are understandable and can be viewed as commonplace. But, when our brains go through and try to process stressors that lead to trauma, they begin to shift. We start to filter our experiences through the lens of survival mode.
Trauma can present itself in our lives in many ways; a person does not always inflict it. It can give as financial insecurity, bullying, loss of loved ones, disconnection from friends or family, experiences with racism, emotions from civil unrest, and significant changes to routine, to name a few (Young, 2020). Julian Ford (2014) explains that stress can cause a reaction in our brain that acts like an alarm clock going off. The metaphoric alarm clock holds power over the place in our brain, which controls our memories and ability to think clearly. When this alarm is sounding, it is hard to focus on anything other than finding a way to turn it off. Ford (2014) shares that the alarm goes off more frequently in those with PTSD, and this repeated sounding can drive the brain into survival mode, a state in which the brain is more reactionary and relies more heavily on fight or flight responses. He shares, “Instead of exploring the world so that we can grow, develop, and engage fully in our lives … the brain of a person living with PTSD shifts to hypervigilance and a fight-flight state” (Ford, 2014). His work relays that the way to turn off this alarm clock is by resetting it and pulling the brain out of survival mode.
Navigating a way out of survival mode cannot be done without first evaluating your mindset and the state it’s in. There are sure signs to look out for to identify survival mode, some being Increased impulsivity, lack of focus, changes in memory, forgetting to care for your basic needs, being more emotionally reactive, and feeling more fatigued (Young, 2020). It should also be noted that identifying a brain in the state of survival mode for children may be a bit different as they can display other behavioral tells.
Before sharing ways to help mend a mind existing in survival mode, I want you to know that if the signs listed above interfere with your everyday life, it is worth discussing with a mental health professional or a primary care physician. If you are curious about ways to help mend the mind experiencing non-crucial survival mode and to give it a helpful reset, these tips from Young (2020) may help. To help our minds thrive and live happily, we must begin by showing kindness and reminding ourselves we’re all working at our own pace. Exercise is necessary, as well as connecting with those around you and asking for support when needed. Young also recommends establishing and practicing grounding techniques and prioritizing self-care (Young, 2020). Remember that self-care can be anything that helps you feel relaxed and recharged. Lastly, always ensure you’re giving yourself necessities such as drinking enough water and eating well.
If you are experiencing any signs spoken about in this essay and they’ve been interfering with your daily life, reach out to a therapist or mental health professional for guidance. Many people in our current reality are experiencing the effects of the survival mode brain. Since the pandemic, there have been so many shifts in our day-to-day lives that it is not uncommon if you are feeling the effects of those changes. If you suspect your body is living in survival mode, it doesn’t have to be something you face alone. Our licensed therapists are here to help you navigate these feelings and a path forward.
References
Ford, J. (2014, November 6). Stuck in survival mode: Insights into turning down your stress level. Retrieved August 4, 2022, from https://today.uconn.edu/2014/11/stuck-in-survival-mode-insights-into-turning-down-your-stress-level/#
Young, D. (2020, June 12). Trauma and the brain: Signs you might be living in "Survival mode". Retrieved August 4, 2022, from https://cgrc.org/blog/trauma-and-the-brain-signs-you-might-be-in-survival-mode/