Survival mode refers to a heightened state of physiological and psychological stress in which the body and mind are primarily focused on survival. In this state, the brain prioritizes basic survival needs over more complex cognitive processes, often leading to feelings of anxiety, hypervigilance, and emotional dysregulation.
While survival mode is an essential evolutionary mechanism that allows us to respond to immediate threats, chronic activation of this state can have long-lasting effects on the body and mind, making it difficult to "switch off" and return to a more relaxed state. Factors such as epigenetics, genetics, childhood trauma, and the functioning of the nervous system all play significant roles in determining why some individuals remain stuck in survival mode long after the initial threat has passed.
The Nervous System and Survival Mode
At the core of survival mode is the autonomic nervous system (ANS), which regulates involuntary bodily functions such as heart rate, digestion, and respiration. The ANS has two primary branches: the sympathetic nervous system (SNS), responsible for the "fight or flight" response, and the parasympathetic nervous system (PNS), which governs the "rest and digest" response. In times of perceived danger or stress, the sympathetic nervous system is activated, triggering the release of stress hormones like cortisol and adrenaline. This response helps the body react quickly to threats by increasing heart rate, dilating pupils, and diverting blood to essential muscles.
While the fight-or-flight response is essential for short-term survival, chronic activation of the SNS without adequate recovery time can lead to autonomic nervous system dysregulation, where the body remains in a constant state of high alert. Over time, this state of hyperarousal exhausts the nervous system, leading to long-term mental and physical health issues, such as anxiety, depression, chronic fatigue, and autoimmune conditions (Porges, 2011).
The Role of Childhood Trauma
One of the most significant predictors of chronic survival mode is childhood trauma. Traumatic experiences in early life, such as neglect, abuse, or growing up in a highly stressful environment, can have a profound and lasting impact on the developing brain and nervous system. According to the Adverse Childhood Experiences (ACE) study, individuals who experience multiple forms of childhood trauma are at a higher risk of developing both mental and physical health problems later in life, including a tendency to remain in a chronic state of survival mode (Felitti et al., 1998).
Childhood trauma often leads to a phenomenon known as toxic stress, where the prolonged activation of the stress response system disrupts the development of neural circuits, particularly in areas of the brain associated with emotional regulation and executive function. This can impair the brain's ability to appropriately modulate the stress response, making it more difficult for individuals to calm down and shift out of survival mode. Over time, the brain becomes wired to anticipate danger even in relatively safe environments, perpetuating a state of hypervigilance (Teicher et al., 2016).
Epigenetics and Survival Mode
Epigenetics, the study of changes in gene expression that do not involve alterations to the underlying DNA sequence, provides insight into how experiences, particularly stressful or traumatic ones, can leave lasting marks on an individual's biology. One of the ways this occurs is through DNA methylation, a process in which chemical markers attach to genes and influence their expression.
Chronic stress, particularly during sensitive developmental periods such as childhood, can lead to changes in the expression of genes that regulate the body's stress response. Research shows that individuals who experience early-life stress have increased methylation of the glucocorticoid receptor gene (NR3C1), which plays a key role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for controlling the body’s response to stress (McGowan et al., 2009). These epigenetic changes can make the body more sensitive to stress and less able to recover from it, trapping individuals in a perpetual state of survival mode.
In addition to trauma-induced epigenetic changes, environmental factors such as nutrition, pollutants, and social environments can influence gene expression and further exacerbate the stress response.
Epigenetic changes can also be passed from one generation to the next, meaning that individuals may inherit a heightened vulnerability to stress from their parents, especially if previous generations experienced trauma or chronic stress (Yehuda et al., 2015).
Why Is It So Hard to Get Out of Survival Mode?
Several factors contribute to why individuals find it difficult to exit survival mode:
Nervous System Dysregulation
Chronic activation of the sympathetic nervous system can cause the nervous system to become hyperreactive to stress. This results in the brain becoming conditioned to interpret non-threatening situations as dangerous, making it difficult to shift into the parasympathetic "rest and digest" state. Over time, the stress response becomes the default mode of functioning (Porges, 2011).
Epigenetic and Genetic Imprints
Changes in gene expression caused by chronic stress or trauma can make the stress response more easily triggered, keeping individuals in a heightened state of arousal. Additionally, inherited epigenetic changes can predispose individuals to stress, making it harder for them to recover even in calm environments (Yehuda et al., 2015).
Cognitive and Emotional Patterns
Survival mode often leads to negative thought patterns and emotional dysregulation, such as anxiety, hypervigilance, and difficulty trusting others. These patterns become ingrained, making it harder for individuals to feel safe and shift out of a stress response.
Impact of Early Trauma
Early-life trauma rewires the brain’s stress response system, making it more difficult to modulate stress in adulthood. This can create a lifelong vulnerability to remaining stuck in survival mode, even when no immediate threats are present (Teicher et al., 2016).
Conclusion
Survival mode is an adaptive response to immediate danger, but when it becomes chronic, it can have detrimental effects on the body and mind. The interplay of epigenetics, genetics, childhood trauma, and the nervous system creates a complex web that makes it difficult for individuals to shift out of survival mode. Addressing these factors through therapeutic approaches that target both the mind and body, such as trauma-informed therapy, somatic experiencing, and nervous system regulation and restoration techniques, can help individuals gradually move out of chronic survival mode and into a more balanced state of well-being.
References:
Caspi, A., et al. (2003). Influence of life stress on depression: Moderation by a polymorphism in the 5-HTT gene. Science, 301(5631), 386-389.
Felitti, V. J., et al. (1998). Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults. American Journal of Preventive Medicine, 14(4), 245-258.
McGowan, P. O., et al. (2009). Epigenetic regulation of the glucocorticoid receptor in human brain associates with childhood abuse. Nature Neuroscience, 12(3), 342-348.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Teicher, M. H., et al. (2016). The enduring neurobiological effects of childhood abuse and neglect. Journal of Child Psychology and Psychiatry, 57(3), 241-266.
Yehuda, R., et al. (2015). Influences of maternal and paternal PTSD on epigenetic regulation of the glucocorticoid receptor gene in Holocaust survivor offspring. American Journal of Psychiatry, 172(6), 552-560.
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