7 Reasons Why You Are Stuck In Survival Mode
Frequent difficulties with sleep, waking up feeling anxious or stressed, and experiencing afternoon energy crashes often occur when your body remains in a prolonged state of stress, known as "fight or flight."
Transitioning your body from this high-stress mode to the "rest and digest" state is essential for recovering from the adverse effects of chronic stress and illness.
In this relaxed state, your body more easily digests nutrients and utilizes essential vitamins, minerals, and macronutrients to repair damaged cells, tissues, and organs throughout your system.
Here are seven behaviors to discontinue in order to activate the parasympathetic nervous system, enabling your body to rest and heal.
Caffeine
Caffeine addictions are real, and can be a tough habit to kick. When I was in graduate school, I had starbucks daily. Yes, I said DAILY. It was essentially included in our tuition, so I thought “why not? I have exams to study for!”. What I didn’t know was that it was keeping me in a fight or flight state day and night, and was a key contributor to my frequent panic attacks.
Not only can caffeine increase anxiety and cause you to underperform, it can elevate blood sugar levels, elevate heart rate and blood pressure, contribute to insomnia, and even be a prime cause of adrenal fatigue!
Late Nights
Our bodies are controlled by a combination of hormones and our nervous system. Both interact together to help the brain make decisions and control the rest of the system. These hormones run on a clock. They function in a cycle called the circadian rhythm. This helps your body produce hormones that make you awake, alert, and energetic throughout your day, and help you fall asleep and stay asleep at night. When this internal clock is disrupted by frequent late nights and irregular sleeping patterns, it can stress the brain and body more, pushing it into a chronically stressed fight or flight state. Opting for regular sleep time in a cool, dark room can help reset this internal clock, as well as getting sunlight in your eyes right after waking up!
Doom Scrolling
The term "doom scrolling" isn't just catchy; it's aptly named for a reason! Engaging in this habit doesn't merely diminish your attention span; it can also reinforce a pessimistic outlook and trap you in a cycle of negative thought patterns. What's more, research has indicated that doom scrolling activates the limbic system, which is responsible for the fight-or-flight response. Doom scrolling can trigger your amygdala, the brain's alarm system, into thinking that a predator, like a tiger, is pursuing you! This sets off a state of hyperarousal, leading to feelings of restlessness, shakiness, and heightened nervousness.
Scary Movies
I used to indulge in binge-watching 80s slasher movies as if they were going out of style. The way they kept me perched on the edge of my seat was a thrill I couldn't resist. I was hooked on the adrenaline rush, much like many people today! However, those frequent adrenaline spikes can eventually lead to severe crashes due to overstimulation. I don't believe this category needs to be permanently eliminated from your life, but I would recommend avoiding highly suspenseful or scary content when you're actively working to regulate your nervous system.
Why does this happen? Well, it all boils down to our primal lizard brain, which can't discern between a real or imagined threat. This is precisely why you experience such an adrenaline rush from a scary movie, even though you logically understand it's not real.
Watching the News
Watching the news in today's climate can produce similar effects to doom scrolling. It has the power to reinforce negative thoughts and foster a sense of pessimism. This continual exposure to negativity can lead viewers to develop a bias toward focusing solely on adverse events and the emotions they provoke. News channels often prioritize broadcasting the most catastrophic stories and situations, and there's a strategic reason behind this: it keeps viewers engaged by stimulating their adrenaline.
Research has revealed that heavy news consumption can significantly influence one's mood and overall perspective on life, often contributing to heightened feelings of anxiety and depression in those who watch excessively. This isn't to say that you should completely abstain from watching the news, but it might be wise to consider reducing your viewing or scrolling time. This adjustment can provide your nervous system with the opportunity to rest and recharge.
Pushing Past Limits
I'm a strong advocate for cultivating a growth mindset, but it's essential to be mindful of pushing yourself excessively beyond your limits, as this can take a toll on your nervous system. In the course I'm developing, we delve into the concept of the nervous system's "window," which can become either overstimulated or under-stimulated when you venture outside of your comfort zone.
When you push too far and leap out of the window instead of gradually descending the ladder, you risk further dysregulating your nervous system, keeping your body in a prolonged fight-or-flight state. This, in turn, hinders your body's ability to efficiently utilize the nutrients from the food you consume for repairing the nervous system and related organs. Consequently, the recovery process slows down, and you find yourself trapped in a stressed state for an extended period.
Diets
The choices we make in our diet can have a significant impact on either promoting healing and vitality in our bodies or causing further harm and stress to our nervous systems. I typically advocate for finding a healthy balance between these two aspects, but we can explore that in more detail in a separate discussion.
Diet is undeniably crucial, and crash or fad diets can be counterproductive, as they have the potential to trigger the release of cortisol, the stress hormone. This, in turn, can push your body into an even more dysregulated state. Sustaining your body on adrenaline for extended periods further elevates cortisol levels, which can lead to patterns of binge eating, unhealthy food choices, and emotional eating.
Addressing hormonal imbalances through proper nutrition can supply your body with the essential elements it requires for healing, thereby lowering cortisol levels and, as a result, aiding in the regulation of your nervous system.
Click here to check out the article I wrote that tells you exactly what foods to eat, and what to avoid to fight inflammation, reduce high cortisol levels, and help the body finally heal and get to a healthy weight.
If you are interested in an even deeper dive into the gut-brain connection and healing your body from the inside out, check out our Gut Health Reset course HERE.
Implementing the right lifestyle changes that cater to your individual needs and help activate the parasympathetic nervous system is a vital step in improving your overall quality of life and making progress in your recovery from chronic illness and burnout. I trust that this list of things to avoid can offer insights into potential triggers for your dysregulated nervous system and set you on the path to burnout recovery.
If you feel lost and are looking for guidance with your health journey. Schedule a free 15 minute consultation call with me here. I understand what it feels like to feel lost in the abundance of information when you feel ill and low. I also know how miserable it can be to have your nervous system stuck in overdrive 24/7. My goal is always to help you feel your best and offer you the highest quality of assistance I can.
