9 Self-Care Tips for Women in Survival Mode

Have you ever found yourself crying because you were so overwhelmed and stressed out? Do you feel like some days are hopeless and you are just surviving? If you feel this way, you are not alone. So many people, including myself, have felt this way.

Sometimes life just kicks us and it’s one thing after another. As women, I feel like we have a lot on our plate, and we don’t always spend the time that we need to just sit down and take care of ourselves the way we should.

Living in survival mode can leave you feeling anxious, stressed, and irritable. I don’t know about you, but for me, feeling that way is not a good feeling.

Self-care isn’t just about taking bubble baths and having spa days, it’s about really caring for yourself physically, mentally, and emotionally. 

In this post, we will discuss 9 self-care tips to help you get out of survival mode.

Typically, when you’re living in survival mode, you will know. Of course, it will look different from person to person, but generally, if you live in survival mode, you are living in a state of stress. Always being on edge, and you may find yourself snapping at people that you love for no reason at all. Maybe you will start to feel sad or have a difficult time focusing.

Living in survival mode can have consequences, such as having trouble being present, emotional withdrawal, nervous system dysfunction, allowing yourself to stay in unhealthy environments, the list goes on.  Studies have shown that living in survival mode (in a stressed state) for too long can lead to elevated cortisol (stress hormone) levels, increasing your risk for high blood pressure, diabetes, and high cholesterol.

Sometimes we set the bar a little too high for ourselves. 

Am I saying we can’t have high standards? Absolutely not! 

What I’m saying is that we have to take some things off of our plate. For example, say you have a packed schedule and you have a friend that needs you to do something for them, it’s okay to tell them you’re not able anymore or you may have to help them at another time.

This step can take some practice, especially when you’re used to doing a lot. Try cutting back one thing a week and increasing it as the weeks go by. Or what I like to do is write down the most important things that have to get done first, and the things that can wait, set them aside for another day. 

When your nervous system is constantly going, it’s going to take some time for it to calm down and regulate itself again. To help this process, try doing some exercises that will assist your nervous system.

Here are some exercises: 

• Take deep breaths. This really helps relaxation and it helps in providing a sense of calmness. When I find myself stressed, taking deep breaths really helps. There are many breathing techniques like just simply breathing in through your nose and slowly out through your mouth 3-5 times is a game changer. 
• Taking short walks outside. Being in nature (on a nice day lol) can be very relaxing and soothing. 
• Practice meditation. If you are new to meditation, start with 2-5 minute meditation sessions. I recommend using 5 minute meditations on Youtube to get started. 

By taking your energy and time back, this will require you to stop explaining yourself to others. When you begin to start taking things off of your plate, then you may start getting some push back from other people. When people are used to you doing things for them and it stops, some people may feel a little entitled and may try to push your boundaries. Stand your ground and take your time back. 

Let me tell you, you don’t owe anyone an explanation for needing to take care of yourself. It’s okay to tell others no and set healthy boundaries for yourself. It’s up to you to protect your energy and your peace. 

This habit can be a very small habit, and it doesn’t have to take up a lot of your time. It can be something as simple as having 5 minutes to yourself every morning (this comes in handy if you have kids). 

You can also clean up your space before going to bed the night before. Having a clean space can help with mental clutter. For me, I find this habit to be very helpful because I get overwhelmed with mess.

Another habit that you can develop is journaling. Journaling is a great way to help control your mind and emotions. 

You can choose these small habits that will help you develop self-care routines and take care of yourself. The best thing about them is that they don’t have a whole lot of time or money to do. 

When you are living in survival mode, it can be really easy to grab highly processed convenience food and go. These highly processed foods and foods high in sugar can impact our blood sugar levels which can impact our moods. There is research that has concluded that eating plenty of foods like fruits, vegetables, whole grains, fish, nuts, and healthy fats are associated with lower risk of depression and better emotional wellbeing.

I’m not saying you have to make gourmet meals every night, but trying to eat whole healthy foods as much as possible can be a game change in how you feel. 

There is so much information out there between social media and the news, it can be very easy to consume negativity. But here’s thing, consuming negativity alot will lead to a negative mind leaving you in survival mode. I’m not saying that you shouldn’t know what’s going on in the world, I’m saying there has to be balance. One thing about the news that I notice is that it is almost always negative news, and very rarely do you see positive news being reported. 

Another way you can reduce your negative input is through other people. When your friends, family, or even co-workers are going through things they can emotionally dump things onto you. Maybe they are stressed and overwhelmed or maybe they have drama that they are dealing with. 

Being careful is ideal because people like this may mean well but they will leave you feeling drained. 

It’s okay to ask for help even if it’s just for a few hours. If you have a reliable support system, lean on them. I find that sometimes just talking to a supportive friend when I’m stressed helps a lot. If you are a mother with no help, then hiring a babysitter or trading babysitting services may be ideal for you. 

If you feel like you need a lot more support from family or a friend, then try reaching out to a qualified mental health professional to help support you. Seeing a mental health professional doesn’t make you crazy; it means that you are looking for support and you want to take care of yourself. 

For me, exercising daily just feels so good. It has a lot of health benefits for your body. I also find that working out daily helps with my mood. It’s a form of stress relief for me. 

Whether it’s dancing, stretching, running, or going for a walk outside, there are many ways to get to move you body. And you can have a lot of fun with it too. 

Being in survival mode is only temporary, and it does not have to be part of your identity. When you understand this, it can be easier to go day to day knowing that this season will not last long. For me, I see these types of seasons as learning experiences, and I like to come back and analyze what I can do differently for next time. 

Living in survival mode can be very stressful, making life feel unpredictable, but understand that its only a season and it’s not your identity. Ensuring that you have support during this time, can make all the difference in how you feel. Also, making sure to take care of your body and mind during this process may be very helpful. 

Which one of these feels most doable this week?

This content is for educational purposes only and is not intended as medical or mental health advice. I am not a medical or mental health professional, and you should always consult a qualified provider for guidance specific to your situation.