Stuck in Survival Mode? Holistic Hacks to Restore Balance and Thrive
By Emma Dasco
Our bodies were designed to handle short bursts of stress, yet in our modern world, many of us are stuck in an endless loop of "survival mode." While once a valuable tool for our ancestors, this stress response has become a chronic condition for many of us. According to the American Psychological Association’s “Stress in America” report, 75% of Americans experience moderate to high stress levels, with concerns about finances, work, and health leading the charge. Alarmingly, one in three adults feel perpetually stuck in survival mode.
So, how do we step out of this cycle and restore balance, holistically? Let’s explore the science behind stress, the role of cortisol, and holistic approaches to better support your body in today’s high-demand world.
Understanding Cortisol and Chronic Stress
Cortisol, or "the stress hormone," plays a critical role in our body's response to stress. It mobilizes energy by converting protein into glucose, increasing blood sugar levels to provide immediate fuel for the brain and body. Additionally, cortisol releases fatty acids to fuel muscles, preparing us for action.
In small doses, cortisol is helpful and necessary. But when stress becomes chronic, and cortisol levels remain elevated for prolonged periods, it can negatively impact nearly every system in the body. Long-term elevated cortisol can suppress the immune system, increase inflammation, and contribute to a range of health issues, such as anxiety, hypertension, fatigue, burnout, and adrenal fatigue.
The Sources of Stress
Stress doesn’t always come from obvious sources like work deadlines or financial concerns. It can enter our lives in many forms, and often we don’t recognize its full impact. Some of the common stressors that affect us include:
Biological Stressors: Exposure to bacteria, viruses, mold, and other pathogens.
Chemical Stressors: Toxins in our food, water, and air such as pesticides, heavy metals, and synthetic chemicals.
Consumable Stressors: Processed foods, alcohol, and diets lacking essential nutrients and minerals.
Environmental Stressors: Air pollution, electromagnetic radiation, and noise pollution.
Psychological Stressors: Emotional burdens such as anxiety, grief, and unresolved trauma.
Physical Stressors: Over-exercising, chronic pain, and inadequate recovery.
Spiritual Stressors: Feeling disconnected from purpose, community, or personal values.
Recognizing these stressors is the first step in regaining control and moving toward balance.
Holistic Hacks to Break Free from Survival Mode
The good news? You don’t have to stay stuck in survival mode. Holistic health practices offer powerful, natural ways to support your body and mind, helping to regulate cortisol and promote resilience.
1. Breathwork
Breathwork is a simple yet profound tool to signal safety to the nervous system. Practices such as diaphragmatic breathing, alternate nostril breathing, or extended exhales can help lower cortisol levels and bring the body into a state of calm.
2. Nourishing Foods and Adaptogens
Grounding, nutrient-dense foods such as root vegetables can help stabilize energy levels and support adrenal health.
3. Prioritizing Restorative Sleep
Quality sleep is essential for cortisol regulation. Poor sleep can keep stress levels elevated, making it harder to recover. Try chamomile or passionflower tea before bed or supplement with Valerian Root and L-Theanine.
4. Building Connection and Support
Social connection is a powerful antidote to stress. Spending time with loved ones, engaging in heart-opening practices, and fostering meaningful relationships can boost oxytocin—the "love hormone"—which helps counteract cortisol.
5. Daily Movement and Circulation Boosters
Regular movement, whether it’s a gentle yoga session, a walk in nature, or strength training, helps metabolize stress hormones and regulate emotions. Incorporating anti-inflammatory herbs like Turmeric and Ginger can further support circulation and reduce inflammation.
6. Hydration and Mineral Support
Chronic dehydration can exacerbate feelings of anxiety and fatigue. Staying well-hydrated with mineral-rich beverages like organic coconut water can replenish essential nutrients and support the nervous system.
7. Decluttering for Mental Clarity
Physical clutter can contribute to mental stress. Creating a calm environment by clearing space with Palo Santo for energetic cleansing can invite tranquility into your space.
8. Kindness to Yourself
Perhaps the most transformative shift you can make is cultivating self-compassion. Giving yourself grace, setting boundaries, and allowing space for rest and joy sends a powerful message to your body that it is safe and capable of healing.
Overcoming survival mode isn’t about eliminating stress entirely—it’s about building resilience, creating supportive habits, and embracing holistic practices that allow your body to thrive in the face of life's challenges. With mindful attention to nutrition, movement, rest, and emotional well-being, you can reclaim your vitality and find balance amidst modern life’s demands.
If you’re feeling stuck in survival mode, remember—small, consistent changes can make a profound difference. Start by incorporating one or two of these holistic practices, and notice how your body begins to respond with greater ease and harmony. Remember, you were not meant to simply survive—you were meant to thrive.
