5 Unexpected Ways Survival Mode Shows Up in the Body
Have you ever felt like you’re stuck in “go mode,” constantly pushing forward but never quite catching your breath? This might be survival mode—when your nervous system is operating as if you’re in a constant state of threat, even if there’s no immediate danger. Survival mode can sneak into your life in surprising ways, often without you realizing it. Here are five unexpected ways it might be showing up in your body.
1. Chronic Pain or Tension
If you’re dealing with nagging back pain, tight shoulders, or jaw clenching, your body might be holding onto stress as a form of protection. When the nervous system perceives danger, it keeps your muscles on high alert, preparing for fight, flight, or freeze. Over time, this tension can turn into chronic pain, even if the original stressor is long gone.
2. Digestive Issues
Your gut has a direct line to your brain through the vagus nerve, and when you’re in survival mode, digestion often takes a backseat. Symptoms like bloating, constipation, or irritable bowel syndrome (IBS) could be your body’s way of saying, “I don’t feel safe enough to rest and digest.” If you’ve been struggling with unexplained stomach issues, it might not be what you’re eating—it could be stress.
3. Fatigue Despite Getting Enough Sleep
Ever wake up feeling like you barely slept, even though you had a full night of rest? Survival mode can keep your nervous system on high alert, making it hard for your body to truly relax, even during sleep. You might find yourself in a cycle of exhaustion that no amount of coffee or naps can fix.
4. Brain Fog or Difficulty Focusing
When your body is prioritizing survival, higher cognitive functions can get deprioritized. This can lead to difficulty concentrating, forgetfulness, or a sense of mental "fuzziness." It’s as though your brain is saying, “I don’t have the bandwidth for problem-solving or creativity—I’m too busy keeping you safe.”
5. Changes in Appetite
Survival mode can also hijack your relationship with food. You might lose your appetite completely, as your body suppresses hunger in response to stress, or you might find yourself reaching for comfort foods as a way to self-soothe. These shifts in eating patterns can be a clue that your nervous system is out of balance.
How to Move Out of Survival Mode
Recognizing survival mode in your body is the first step toward shifting out of it. Here are a few gentle ways to start:
Pause and Breathe: Slow, deep breaths can signal to your nervous system that you’re safe.
Movement: Gentle stretching, walking, or somatic exercises can help release stored tension.
Mindfulness: Practices like meditation or grounding exercises can bring you back to the present moment.
Seek Support: Working with a somatic practitioner or therapist can help you uncover and process deeper patterns that you may be holding onto.
Remember, your body is doing its best to protect you—it just might need some support to feel safe enough to let go. By noticing these unexpected signs, you can start to listen to what your body is really trying to say.
About the Author:
Shai Maxine is a somatic practitioner who helps people break free from survival mode, heal chronic pain and anxiety, and reconnect with their inner calm and self trust. Follow them on Instagram @shai.maxine for more tips on nervous system healing and embodied living.
