Have you ever felt stuck in a constant struggle, unable to find joy or purpose? You’re not alone. The past two years have been tough, making many feel stuck in survival mode. But, there’s hope for a better life.
Rebecca Christianson, the founder of Thriving People Consulting, knows this struggle well. She was diagnosed with breast cancer at 38 while in a high-level job. This led her on a journey from surviving to thriving. She developed a model to help others move past survival mode to a life full of purpose and joy.
Key Takeaways
- Understand the difference between surviving and thriving, and how to shift your mindset.
- Discover practical strategies to overcome the challenges of survival mode and cultivate emotional resilience.
- Learn to embrace uncertainty, accept change, and nurture constructive social support.
- Prioritize self-care and boundary setting to regain control and find balance in your life.
- Harness the power of positive reappraisal and reimagining to unlock your full potential.
Understanding Survival Mode and Its Impact
Survival mode is when your body and mind react to stress like they would in a real danger situation, even if there’s no actual threat. Your brain works hard to get through challenges and stays alert to protect you, whether the danger is real or just in your head. This can cause symptoms that affect your health, mood, relationships, work, and how much you enjoy life.
What is Survival Mode?
Survival mode is how your body and mind react to threats or high stress. When you’re in this state, your brain focuses on saving yourself right now, not on your long-term health. This makes you very reactive and alert.
Symptoms of Survival Mode
- Difficulty making decisions
- Lack of motivation
- Persistent stress
- Inability to relax
- Mood swings
- Irritability
Effects of Living in Survival Mode
Living in survival mode can really hurt your health and happiness. It can make you more likely to get anxiety, depression, and other mental health problems. It can also make you physically tired and weaken your immune system. Plus, it can mess with your brain’s ability to make decisions, making everyday life harder.
Accelerated Resolution Therapy (ART) has been found to be a long-term solution for chronic stress, trauma, depression, and, offering a path to break out of the cycle of survival mode and regain a sense of control and well-being.
The Contrast Between Surviving and Thriving
Understanding the difference between surviving and thriving is key to moving from just getting by to truly flourishing. Survival mode, as Courtney Ackerman explains, means just making it through tough times. On the other hand, thriving means growing and doing well because of those tough times.
Switching from surviving to thriving takes effort and action. It means changing how you think and feel to find abundance instead of sticking with survival mode. This shift is the first big step towards a better life.
In survival mode, you might feel weak, alone, and scared. You’ll face tough emotional challenges as you try to move towards thriving. This mode can make you feel always tired, numb, and disconnected from what you love and your friends. But thriving is the opposite. It’s feeling happy and spreading joy as you remove bad habits and people from your life.
Choosing to thrive is a decision, not just something that happens. It means working to change your mind and clear your path for a better life. By taking this step, you can go from just getting by to truly thriving. This opens up a deeper sense of purpose, connection, and growth.
Defining Survival Mode and Thriving Mindset
| Survival Mode | Thriving Mindset |
|---|---|
| Continuing to exist, or cope, despite hardship | Flourishing and prospering because of the experience |
| Feeling ill-equipped, alone, and afraid | Experiencing joy, connection, and personal growth |
| Perpetual exhaustion, emotional numbness, and disconnection | Actively identify and clear away unhealthy habits and relationships |
Courtney Ackerman’s model highlights the importance of choosing to thrive over just surviving. This choice is crucial for a fulfilling life.
Overcoming Challenges with a Thriving Mindset
When facing hard times, having a mindset that thrives can help you grow and change. Challenges can seem huge, but they also offer chances to build resilience and find new paths to happiness.
A key part of a thriving mindset is seeing setbacks as temporary, not permanent. This view helps you see difficulties as chances to learn and grow. By changing how you see things, you can turn obstacles into stepping stones for a better life.
Being able to manage your feelings is crucial with a thriving mindset. You might feel scared, anxious, or overwhelmed when things get tough. Learning to handle these feelings well helps you make clear decisions and act with confidence.
Believing in your ability to get through tough times also helps a lot. This belief gives you the confidence and drive to face challenges head-on. With this mindset, you’re more likely to grow and change in positive ways.
“The greatest weapon against stress is our ability to choose one thought over another.” – William James
Having a thriving mindset also means taking care of yourself and setting boundaries. Putting your well-being first, being kind to yourself, and having good friends helps you stay strong when things get hard.
The path to overcoming challenges with a thriving mindset is about feeling empowered and adaptable. It’s about believing in yourself and your ability to not just get by, but to truly flourish. This mindset opens up new possibilities, deepens your purpose, and helps you appreciate life more.
Stuck in Survival Mode: Recognizing the Signs
Knowing you’re in survival mode is the first step to change. Research shows key signs like trouble making choices, feeling no drive, and constant stress. Other signs include not focusing well, not relaxing, and mood swings.
Survival mode makes people make mistakes, miss deadlines, and not move forward. Noticing this is the first step to break free. Getting help from others or experts is key. Learning from past errors helps make a new plan.
Being too busy and overwhelmed can also push you into survival mode. This leads to feeling drained but can’t sleep. Racing thoughts and always planning mentally are signs you’re stuck. These can block creativity and make you feel uncreative.
Recognizing these signs helps you start moving from survival to thriving. This awareness lets you find better ways to cope. It’s the start of living a more fulfilling life.
| Signs of Survival Mode | Impacts |
|---|---|
|
|
By spotting these signs and fixing the issues, you can start moving towards a better mindset. This leads to a healthier, more fulfilling life.
Developing Emotional Resilience
Building emotional resilience helps you move from just surviving to truly thriving. It’s about two main things: managing your feelings well and being kind and forgiving to yourself.
Effective Emotional Regulation Strategies
When you’re in survival mode, you might avoid your feelings to cope. This can make you feel swamped by emotions. Mindfulness, journaling, and therapy are great ways to deal with tough feelings.
- Mindfulness practices like meditation help you understand and handle your emotions better.
- Journaling lets you put your feelings into words and understand them better.
- Therapy offers guidance and support in finding better ways to manage your feelings.
Cultivating Self-Compassion and Forgiveness
It’s also key to be kind to yourself and forgive others and yourself. Self-compassion means being kind and understanding to yourself, not hard on you. Forgiveness lets you let go of anger and move on.
Using these strategies can help you build the emotional strength to thrive, not just get by.
“The ability to adapt to stress and adversity is the key to emotional resilience.”
Building Coping Self-Efficacy and Internal Locus of Control
Building a strong coping self-efficacy and an internal locus of control is key to overcoming survival mode challenges. Feeling unsure about your ability to cope and thinking outside forces control your life can make you feel helpless. By gaining empowerment and personal agency, you can take control and make positive changes.
Studies show that those with an internal locus of control believe they can shape their own destiny. This belief makes them more resilient and successful. [https://ileifa.org/self-imposed-limitations/] They work harder, achieve more, and feel confident when facing tough times. On the other hand, those with an external locus of control often blame luck for their successes and feel hopeless when faced with challenges.
To boost your coping self-efficacy and internal locus of control, try these steps:
- Accept that some things are out of your control, but focus on what you can change.
- Challenge negative thoughts that make you doubt yourself.
- Recognize and celebrate your small victories, knowing you played a part in them.
- Find support from friends, mentors, or professionals to help you grow.
- Practice self-care with activities like journaling, meditation, or exercise to stay emotionally strong.
With a strong coping self-efficacy and internal locus of control, you can move past survival mode and thrive. This empowerment lets you face life’s challenges with confidence and resilience. It opens the door to personal growth and fulfillment.
“The greatest weapon against stress is our ability to choose one thought over another.” – William James
Embracing Uncertainty and Accepting Change
In today’s world, we face a lot of unpredictability. Learning to accept change can help us deal with stress and discomfort. Over the past year, many have faced challenges like pandemics, political issues, health problems, job loss, family issues, and feeling alone. Staying in survival mode too long can make it hard to move forward.
Choosing to thrive instead of just survive opens up new possibilities. Seeing problems as chances to grow can change how we think. Trying new things can make us less anxious and more confident.
Being too perfect can lead to burnout, hurting our work and happiness. Leaders play a big role in handling change. They can help us learn to lead better. Taking care of ourselves and getting support from others is key to dealing with uncertainty.
Being flexible and brave enough to try new things is important in a world full of change. By embracing uncertainty and accepting change, we can lessen stress. This mindset helps us not just get by, but really live well.
“Knowing there is a small chance of a painful electric shock could cause more stress than knowing you will be shocked. Situations with a 50% chance of a shock induced the most stress compared to 0% or 100% certainty scenarios.”
Dealing with ambiguity requires strategies like “Affect labeling” to control emotions. Imagining the worst or best can also help. By understanding our fears and facing reality, we can become more resilient to change.
| Strategies for Embracing Uncertainty | Benefits |
|---|---|
| Developing a Positive Problem Orientation | Viewing problems as opportunities rather than threats |
| Exposure Therapy and Uncertainty Experiments | Reducing anxiety and increasing confidence in facing challenges |
| Practicing Emotional Regulation and Self-Compassion | Enhancing resilience and managing stress effectively |
| Cultivating Flexibility and Adaptability | Identifying new opportunities and having the courage to try new approaches |
Nurturing Constructive Social Support
As you move from just getting by to truly thriving, the kind of support you get from others is key. It’s great when friends or family try to help you feel better. But, it’s also key to know when their help can actually make things worse, like with unhelpful or toxic positivity. A key part of thriving is picking who can really help you and knowing what you can share with them.
Having strong relationships means being open and honest, but not everyone can handle your tough times. By choosing who you talk to, you make sure your support lifts you up, not weighs you down. This might mean cutting back on some relationships or talks, focusing on those who really get you and support your feelings.
“Close and caring relationships are linked to health and well-being at all stages in the lifespan.”
Thriving isn’t just about you growing on your own. It’s also about building strong connections. Put your energy into relationships that help you grow, support your dreams, and let you be yourself. With a supportive circle, you’ll be ready to face life’s ups and downs and seize chances for growth and connection.
- Assess your current support network: Who can you truly rely on?
- Set boundaries around what you’re willing to disclose to different people.
- Seek out relationships that uplift and empower you, not those that drain your energy.
- Practice vulnerability and open communication to build deeper connections.
- Nurture your most meaningful relationships, and let go of those that no longer serve you.
Prioritizing Self-Care and Boundary Setting
In today’s fast-paced world, it’s easy to forget about our own well-being. We often try to please others and meet their expectations. But, prioritizing self-care and setting healthy boundaries is key to staying positive and avoiding burnout.
Many high-achieving women struggle to set boundaries because they always want to please. Sadly, some people see setting boundaries as a sign of conflict or disappointing others. This can lead to others crossing those boundaries often.
Getting out of survival mode means being brave enough to speak up for what you need. It’s hard for many to put self-care first and set boundaries. Trying to do too much at work can make it tough to set limits.
“Maintaining healthy boundaries is crucial for self-care and well-being. Poor boundaries can lead to feelings of overwhelm, fatigue, and resentment.”
But, the benefits of caring for yourself and setting boundaries are huge. A number of individuals have moved from just surviving to thriving by setting boundaries. They’ve taken back their time, energy, and feelings of well-being.
Setting boundaries isn’t just about talking to others. It’s also about setting limits for yourself. Self-care is more than just having fun. It’s about doing things that help your body and mind relax, so you can perform better.
By prioritizing self-care and boundary setting, you can leave survival mode behind. You’ll enjoy a better life, better relationships, and the power to achieve your goals.
The Power of Positive Reappraisal and Reimagining
When we face hard times, it’s easy to dwell on the negative. But, shifting to positive reappraisal can change everything. It lets us see our past challenges in a new light and find meaning in them.
Studies show that positive reappraisal helps us grow after tough times. By focusing on what we’ve learned and looking forward with gratitude, we open doors to change and align with our values.
Brené Brown, a researcher, went through cancer and didn’t let it define her. She reimagined her life, making changes that matched her values. This new view gave her a fresh purpose and strength.
“When we are no longer able to change a situation, we are challenged to change ourselves.” – Viktor Frankl
By using positive reappraisal and reimagining, we turn challenges into chances for meaning-making and growth. This mindset change can lead to a fulfilling life, even when things are tough.
Conclusion
Christianson’s “surviving to thriving mindset model” shows us how to move from just getting by to truly thriving. It teaches us to understand survival mode, spot the signs, and use strategies to beat challenges. This way, we can grow emotionally strong and do well, even when things get tough.
Christianson encourages you to think about your own life, find what’s hard, and start making small changes. These changes help you move towards a thriving mindset. This approach helps you take back your well-being and do well, even when you’re not sure what’s next.
Starting this journey means you’re on a path that keeps going. Be patient, kind to yourself, and keep growing. With these steps, you’ll get the strength and flexibility to handle life’s ups and downs. Christianson invites you to make this change and reach your full potential. Live a life filled with purpose, happiness, and true well-being.
FAQ
Q: What is survival mode and how does it differ from a thriving mindset?
Q: What are the key symptoms of being stuck in survival mode?
Q: How can individuals overcome the challenges of survival mode and develop a thriving mindset?
Q: What is the importance of emotional resilience in transitioning from survival mode to a thriving mindset?
Q: How can individuals cultivate a greater sense of personal agency and control when in survival mode?
Q: Why is it important to embrace uncertainty and change when transitioning to a thriving mindset?
Q: How can individuals build a supportive social network that contributes to a thriving mindset?
Q: What is the importance of prioritizing self-care and boundary setting in the transition from survival mode to a thriving mindset?
Q: How can positive reappraisal and reimagining help individuals move from a survival mindset to a thriving mindset?
Additional Resource Links
- How to shift from a surviving to thriving mindset – A new model – https://www.linkedin.com/pulse/how-shift-from-surviving-thriving-mindset-new-model-rebecca
- How to get out of survival mode: 7 tips to help you thrive — Calm Blog – https://www.calm.com/blog/survival-mode
- Are you in “Survival Mode”? – https://acceleratedresolutiontherapy.com/are-you-in-survival-mode/
- Trauma and the Brain: Signs You Might be Living in “Survival Mode” – https://cgrc.org/blog/trauma-and-the-brain-signs-you-might-be-in-survival-mode/
- A “How-To” Guide for Surviving Survival Mode – https://www.jcmh.org/a-how-to-guide-for-surviving-survival-mode/
- Surviving vs. Thriving – https://www.psychologytoday.com/us/blog/startup-your-life/201912/surviving-vs-thriving
- Survival or Thriving Mode? Daily Habits for Flourishing – Article – https://mindandbodyworks.com/survival-mode-or-thriving-mode-daily-habits-for-flourishing/
- 5 Signs You’re in Survival Mode: Are You Thriving or Just Surviving? – https://www.linkedin.com/pulse/5-signs-youre-survival-mode-you-thriving-just-surviving-jo-banks
- Are You Stuck in Survival Mode? – Thrive Global – https://community.thriveglobal.com/are-you-stuck-in-survival-mode/
- Thrive Not Survive by Transforming Challenges into Opportunities – https://lifearchitekture.com/blogs/personal-development/thrive-not-survive
- 8 Signs You’re in Survival Mode (and How to Escape) – https://roseninstitute.com/8-signs-youre-survival-mode-step-escaping/
- 5 Subtle Signs That You’re Stuck in Survival Mode – https://michellegrosser.com/2024/03/26/survival/
- The Science Behind Survival Mode – https://www.truvaga.com/blog/science-behind-survival-mode/
- How To Break Out Of Survival Mode And Into Thriving: 4 Rules – https://www.linkedin.com/pulse/how-break-out-survival-mode-thriving-4-rules-the-change-tribe-a59he
- Conferencing: A Group Process That Promotes Resiliency – https://www.iirp.edu/news/conferencing-a-group-process-that-promotes-resiliency
- Coping Mechanisms & Skills: Definition and How They Function – https://www.betterup.com/blog/coping-mechanisms
- 4 Practices for Embracing Uncertainty – https://www.onwardhealth.ca/blog/4-practices-for-embracing-uncertainty
- How to Deal with Uncertainty And Have Peace of Mind – LifeHack – https://www.lifehack.org/911490/dealing-with-uncertainty
- Turning Survival Moments into Thriving Opportunities for Our Children and Ourselves – https://www.linkedin.com/pulse/turning-survival-moments-thriving-opportunities-our-green-msw
- Survival Psychology and Mindset: 7 Ways to Excel – natureofthenorth.co – https://natureofthenorth.co/basics/survival-psychology-and-mindset/
- New Look at Social Support: A Theoretical Perspective on Thriving through Relationships – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5480897/
- The One Reason Why Setting Boundaries Feels So Hard And What To Do About It – https://www.ybcoaching.com/blog/the-one-reason-why-setting-boundaries-feels-so-hard-and-what-to-do-about-it
- Healthy Boundaries: How to Set and Stay Within Your Limits – https://urimrecovery.com/boundaries/
- Coping with Climate Change among Young People (Chapter 14) – Climate Change and Youth Mental Health – https://www.cambridge.org/core/books/climate-change-and-youth-mental-health/coping-with-climate-change-among-young-people/F66D185FC82D26319ED8C6AC47996CA4
- Grief and mourning gone awry: pathway and course of complicated grief – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3384440/
- The NHS in a Mess – WHY? – https://reimagininghealth.com/topics/corporate-health/
- How to Get Out of Survival Mode from Childhood Trauma – https://drdione.com/how-to-get-out-of-survival-mode-from-childhood-trauma/
- Survival Mode Psychology: What It Is, and How It Affects You – https://www.mvspsychology.com.au/survival-mode-psychology-what-it-is-and-how-it-affects-you/
- Survival Mode Meaning: 7 Key Strategies for Overcoming Life’s Challenges – Goddess – https://www.goddesswomenapp.com/blog/survival-mode-meaning/
