Are You in Survival Mode? How to Tell the Signs

Are You in Survival Mode? How to Tell the Signs

Motherhood is a whirlwind of love and chaos, but some days, it feels like you're stuck in a loop—waking up tired, rushing through routines, and collapsing into bed, only to do it all over again. If every day blurs into the next, leaving you drained and disconnected from the moments that once brought you joy, you might be in survival mode—and you’re certainly not alone.

Sarah’s Story: From Thriving to Barely Surviving

Sarah used to be full of energy. She had passions, hobbies, and a deep love for life. But once motherhood hit, her world changed. She was juggling work, house chores, school runs, and sleepless nights. Her to-do list never seemed to end, and slowly, she lost herself in the chaos.

One day, she found herself snapping at her kids over a spilled drink and then crying in the bathroom, wondering, What happened to me? It wasn’t until she read about survival mode that she realized she was stuck—just trying to get through each day instead of actually living.

Does this sound familiar? Let’s explore the signs of survival mode so you can recognize them and take back control.

5 Signs You’re in Survival Mode

1️⃣ You’re Constantly Exhausted (Even After Rest)
No matter how much sleep you get, you wake up tired. Your body and mind feel drained because stress is keeping you in a heightened state of alertness, making real rest impossible.

2️⃣ Everything Feels Overwhelming
Even small tasks—like making a decision about dinner or replying to a text—feel like too much. You may feel mentally foggy and unable to focus on anything beyond what’s immediately in front of you.

3️⃣ You’ve Stopped Enjoying the Things You Used to Love
Remember when you had hobbies, passions, and things that made you you? If those have fallen by the wayside and you feel disconnected from your own identity, it’s a major sign of burnout.

4️⃣ You’re Snapping More Than Usual
Your patience is running on empty. You find yourself losing your temper easily, whether it’s with your kids, partner, or even yourself. You don’t want to be irritable, but your emotional bandwidth is stretched too thin.

5️⃣ You Feel Like You’re Just Going Through the Motions
You wake up, take care of everyone else, get through the day, and repeat. There’s no real joy, excitement, or sense of fulfillment—just the feeling of checking off tasks to get to the next day.

How to Get Out of Survival Mode

The first step is awareness—you’ve already taken it by reading this. Now, here are some small but powerful steps to start shifting back to thriving mode:

💡 Give Yourself Permission to Pause
It’s okay to slow down. Take five minutes to breathe, close your eyes, and be present. Even short breaks can help reset your nervous system.

💡 Say ‘No’ More Often
You don’t have to do everything. Start protecting your time and energy by setting boundaries and saying no to things that drain you.

💡 Reconnect with Yourself
What’s one thing you used to love doing before motherhood? Reading, painting, dancing? Start small—just 10 minutes a day—and rebuild that connection to yourself.

💡 Ask for Help
You don’t have to do this alone. Lean on your support system, whether it’s your partner, a friend, or a mom group. Getting help is a strength, not a weakness.

💡 Follow the SPARKLE Framework
The SPARKLE method is designed to help you move from survival mode to thriving by focusing on Support, Purpose, Action, Reflection, Kindness, Love, and Emotional Intelligence. My book dives deep into how you can bring these elements into your daily life to reclaim your happiness and balance.

You Deserve More Than Just ‘Getting By’

Motherhood should be about joy, growth, and fulfillment—not just survival. If you recognize these signs in yourself, take it as a sign to make a change. Small steps lead to big transformations. 💖

📖 Want a roadmap to reclaim your happiness and balance? Order my book, ‘SPARKLE: A 7-Step Guide to Overcoming Parental Burnout’ on Amazon today! 🌟

👇 Tell me in the comments: Which sign of survival mode do you relate to most? #MomLife #OverwhelmedMom #ParentalBurnout #SurvivalMode #SparkleMethod #MomSupport