Step out of Survival Mode
Most of us don’t even realize we have been walking through life in survival mode, in subconscious fear that we are not safe. We can feel completely stuck, depressed, alone and like we are drowning in a repetitive cycle of anger, heaviness, lack of energy and deep grief. We may be easily triggered, by something as simple as losing car keys.
An unregulated nervous system is the first sign you might be in survival mode. You may have trouble catching your breath, anxiety, lack of appetite or binge eating, difficulty sleeping and staying asleep, repetitive thinking, things are feeling like they just aren’t working out in our favor.
Another incredibly important piece of regulating our nervous systems has to do with our Cortisol levels hormones and supporting the organs that handle toxins. The key is drinking a glass of water when you wake up and consume 20-30 grams of protein within the first hour of being awake — yes, BEFORE caffeine or doom scrolling on instagram. You will notice a substantial difference in your energy levels, sleep and mood within the first two days.
This is an invitation to begin to practice consciously remembering who we are. That we are connected and safe.
Below are some simple practices with affirmations to assist the shifting of your perspective.
Start the Day with Safety & Expansion
Waking up: Ground into the Now (2 min)
• Upon waking, sit up in bed or stand with feet on the ground.
• Place one hand on your chest and the other on your stomach.
• Close your eyes. Focus your attention on your feet, then move to your ankles, up your legs, torso, chest etc. Continue to sense each part of your body, feeling any sensation, finishing with the top of your head.
• Take 3 slow, deep breaths— inhale through the nose, exhale through the mouth. Feel the ground beneath you, the texture of the surface under your feet.
• Say out loud:
“I am safe. It is safe to feel good, it is safe to feel calm. I am provided for. Today, life moves in my favor, for my best and highest good.”
Getting Ready for the day: Open to abundance and highest good (3 min)
• While brushing your teeth, eating breakfast, or looking in the mirror, repeat this mantra:
“I trust myself to handle whatever comes, with grace and clarity. Everything I need comes to me with ease, I am always supported by the universe.”
• This simple phrase rewires the brain to expect opportunities instead of obstacles.
Train the Mind to Look for Good (5 min)
• Write down 3 things that went right yesterday (the smallest things count).
• The mind naturally focuses on problems—this retrains it to see proof that things work out.
• Example:
“I found the perfect parking spot.”
“I had a great conversation with my friend.”
“I felt calm and centered before bed.”
Midday Reset: Releasing Tension & Fear
30-Second Nervous System Reset
If stress or worry kicks in, pause — give yourself validation and compassion:
• Take a deep inhale through your nose (4 sec), hold (4 sec), exhale slowly through the mouth (8 sec). This is called Box Breathing, repeat for at least 5 rounds or until you feel like you are able to catch your breath.
• Roll your shoulders back, unclench your jaw, and feel your feet on the ground.
• Say out loud:
“I release fear. I trust the universe to support me, for my best and highest good.”
• This resets the fight-or-flight response and brings you back to clarity & ease. Continue the breath until you feel calm again.
Evening Routine: Let Go & Align with Self
Reflect on Proof That You Are Supported (5 min)
Before bed, ask yourself:
• “What small signs showed me today that I am supported?”
• Even simple things count—like a kind stranger, a good meal, or feeling at peace.
Surrender Before Sleep (2 min)
• Place both hands over your heart and say:
“I am always taken care of. Even as I sleep, life is working in my favor. I am protected and safe. Every part of me is worthy of love, even in stillness”
• Sleep is when the subconscious absorbs beliefs—this phrase helps retrain it for trust & ease.