How to Move Out of Survival Mode and Into Healing
Can you remember a time when you weren’t stuck in survival mode? Many people live in a constant state of fight, flight, freeze, or shutdown—without even realizing it. Survival mode is one of the biggest indicators of a dysregulated nervous system, and it can keep you feeling stuck in patterns of anxiety, exhaustion, or emotional numbness.
How Survival Mode Shows Up in the Body
Recently, I asked my community which survival state they experience most often. Here’s how they responded:
Fight or Flight 🏃 – 44%
Shutdown or Collapse 😑 – 22%
Freeze 🥶 – 25%
Not Sure 🤔 – 9%
Each of these states presents unique challenges, and it’s common to shift between them at different points in life. Depending on which state you’re in, different regulation techniques will be more or less effective. For example, what soothes a fight-or-flight response may not be helpful if you’re experiencing shutdown.
Tools to Regulate Your Nervous System
If you’re looking to move out of survival mode, here are three regulation tools for each state:
Fight/Flight State
Shaking
Walking or running outside
Screaming into a pillow
Shutdown/Collapse State
Diaphragmatic breathing
Tapping
Swaying or slow movement
Freeze State
Noticing textures and sounds
Tightening and releasing muscles
Asking for a hug
Having a toolkit of regulation strategies can be invaluable during challenging times. Learning which tools best serve you is a key part of nervous system healing.
How Do You Know When You’re Out of Survival Mode?
A good indicator that you’re shifting out of survival mode is when you start to enter what’s known as the ventral state of safety. This state allows you to:
Feel more present and engaged in the moment
Experience joy, playfulness, and creativity
Access more emotional resilience
Feel connected to yourself and others
Moving Toward Healing
If you’ve been stuck in survival mode for a long time, know that healing is possible. As you begin to regulate your nervous system and shift into a state of safety, you’ll start to feel more embodied, more present, and less consumed by anxiety or overwhelm.
Your nervous system is designed to adapt and heal. With the right tools and support, you can step out of survival mode and into a life where you feel more grounded, connected, and at ease.
About the Author
Shai Maxine is a trained somatic practitioner specializing in helping people navigate stress, chronic pain, and emotional overwhelm. With years of experience guiding clients toward greater ease and connection, Shai offers practical tools rooted in somatic awareness and mindfulness. When not working, Shai enjoys hiking, cooking, creating art, and petting as many dogs as she can. Follow along on instagram @shai.maxine
