8 Hidden Signs You’re Stuck in Survival Mode

Hi Reader,

Have you ever felt like you can’t let go and relax, no matter what you try? Or like you’re so exhausted that you can’t even sleep?

That’s what survival mode feels like. If you haven’t heard me talk about this yet, survival mode is essentially an over-activation of your nervous system. That state is useful to save you from a true life or death situation, such as running from a predator or taking back control of a vehicle to avoid an accident.

The issue is that most people experience this state in relation to situations that are not really life or death. And they are in this state too often, which can recalibrate your average experience of life to a chronic state of stress and dysfunction.

Not only does a state of chronic stress feel exhausting, but it also creates a feedback loop that makes it get stronger and more extreme over time. This also interrupts your body’s natural ability to heal and regenerate and allows disease, pain, and dysfunction to become normal states in your body.

If you look around at the people in your life, you may start to see how this becomes normal for many people in our world. Can you imagine how it is impossible for someone to be healthy when their nervous system is always in a state of alarm?

For many people, they may only have a few experiences in their life that activate survival mode, but the problem is that their body never really lets go after that and never fully recovers. That leads them to be in a constant low grade state of stress and anxiety.

Being able to tell if you or someone else is in that state can be tricky, because things will often look okay from the outside, but what is happening on the inside is a whole different story.

Now I am going to review some of the subtle signs that a person is stuck in survival mode, because so many people live there without even realizing it.

8 Hidden Signs of Survival Mode

Here are some of the common patterns I see in the people I work with:

1. Shallow breathing — you breathe shallowly from the chest, but don’t fully expand into your rib cage.

2. Tight traps and shoulders — your upper back feels like it’s made of concrete, no matter how many massages you get.

3. Neck or jaw tension — constant, nagging stress or tension in the neck and jaw.

4. Low-grade anxiety — a vague sense that something’s not right, but everything is okay on paper.

5. Chronic fatigue — no matter how much you sleep, you never feel rested.

6. Negative inner chatter — a negative stream of consciousness in your head that is constantly criticizing and judging.

7. Brain fog — difficulty thinking clearly, staying focused, or expressing yourself.

8. Lack of joy — struggling to remember the last time you felt peaceful or truly happy for more than a moment.

If even a couple of these sound like you, it’s a sign your nervous system may be stuck in survival mode.

The Good News: It’s Not Permanent

Your nervous system is highly adaptable based on how you consistently treat it. With the right practices, you can re-train your nervous system into a state of safety. This helps you feel like yourself again, back before you had a care in the world.

Here are a few of the strategies I recommend (and use myself):

• Mindfulness practices: Create quiet time without distractions, at least 10-20 minutes per day. Meditation, breathwork, journaling, creative expression, or prayer are all good choices.

• Breathwork: Conscious breathing patterns tap directly into your physiology. You can calm your system, reduce brain fog, and reconnect with your body in just 5–10 minutes a day.

• Movement: Your body was designed to move. Even simple daily walks can begin to shift you out of stress mode. Exercise, yoga, and strength training are very helpful over time.

• Consistency: Research shows it takes about 3 months of daily repetition to rewire the brain and create lasting change. Even just few minutes consistently every day adds up.

Remember

If you are stuck in a survival pattern, it is possible to change it. Be aware it takes time and be patient and the best time is always to start as soon as possible.

As long as you’re breathing, there’s always the possibility for growth and healing.

If you’re in Brooklyn or New York City and want support on this journey, I’d love to meet you. You can schedule a complimentary consultation with me at Alternative Space Chiropractic, and together we’ll help your body find safety and freedom again.

Stay patient, stay consistent, and keep showing up for yourself — even a few minutes a day makes a world of difference.

—Dr. Josh

On another note, my wife and I are hosting a Grand Opening of my new office in a few weeks, and you’re all invited. Please just RSVP. Check out the invitation below, I would love to meet you if you’re able to come.

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For additional insights on health and wellness, visit my YouTube channel, where I share educational videos to support your journey.

Disclaimer:
This email is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider for personalized health decisions.