Between the lingering after-effects of the COVID pandemic, economic turmoil, and everything else people have been dealing with over the past 2.5 years, it can sometimes feel like we’re operating in survival mode. Can you please explain what that means—the concept of operating in "survival mode"? When we are operating in survival mode we are in a state of fight, flight or freeze response. Think of an animal in the wild. If they are in survival mode all their energy and resources physically and psychologically are geared toward surviving. All the other systems can shut down when they (or when we as humans) are just trying to stay alive. Unfortunately, our primitive brains have not evolved to keep up with the current stressors of daily life, meaning that we often believe that certain situations are more threatening than they actually are because our systems are wired to perceive any stress as a life-or-death situation. However, in more modern times, while it might feel like a serious threat is what is at stake, that is not usually the situation. The primitive parts of our brain (the hypothalamus, amygdala, and other structures) simply cannot differentiate the severity of the threat; therefore our brain sends a message to our body that we need to be in this this state of survival.

What could cause someone to be in this mode (i.e. a trauma? A big life change like a new job or baby? etc.) Any perceived threat or stressful situation can trigger the brain to “switch” into survival mode.

Are certain people more prone to operating in survival mode than others? Please explain. Anyone that has experienced trauma, including inter-generational trauma and systemic racism, is likely in a state of more hyper-arousal. For example, if you have the experience of being discriminated against, you are already in a state of feeling like you need to be more alert and aware. If you have experienced physical or verbal abuse, then you are also likely to be more aware of your surroundings, operating from a sense of self-protection even if you are not imminently threatened. Your body is used to being in this state, and it is an active practice to down-regulate your nervous system.

Statistics show that burnout and stress are at an all-time high. Can you please share your thoughts as to why that is? Because we are unable to differentiate between real and perceived threats, all threats seem real. The 24-hour news cycle with a mantra of “If it bleeds, it leads” contributes to the general feeling that we are “less safe” now than we have ever been before.

Why can it be difficult to acknowledge when you're operating in survival mode? If you are trying to survive, then all you can think about is living or dying. Survival mode is a protective, evolutionary mechanism. It is like the system override on your computer. When we are in survival mode, our computers (AKA our brains) are not meant to be reasonable and thoughtful about the situation. They are there solely to keep us alive, and we can’t think of anything but that.

What are 3-4 signs that someone might be operating on survival mode? The body will give us signs that we are in survival mode. Symptoms of anxiety might be one sign. But also, if you find yourself repeatedly getting sick, this is another sign you are functioning in survival mode. When you are in this state, your body cannot do anything else but survive, so the other systems in the body don’t work as efficiently.  You might also have difficulty sleeping, or your appetite might be affected. From an evolutionary perspective, it makes logical sense: if all my energy is going towards staying alive, then what do I expect will happen to the rest of my body?

What are 3-4 tips for how to get out of survival mode? First, you have to recognize that you are in survival mode before you can do anything about it. Once you have recognized that you are in a state of survival, deep breathing can be very helpful. We are always trying to down-regulate the sympathetic nervous system so we can function and be in a parasympathetic state of “rest.” Play can be a great way to help get out of survival mode. As adults, we forget how play allows us to engage our bodies and get out of our minds; it is such an important part of childhood, and for good reason. We need to find a way to return to that state of playfulness.  Turn off the news. This seems like a simple one, but so many of us are addicted to “bad news.” We have to be able control what we are feeding our brains, and the news is toxic for us. The scarier it is, the more people watch it but the worse it is for our brains.