Breaking Free from Survival Mode

Have you ever heard the expression, “I’m just wired that way?”

In my experience, some people use that phrase as an excuse for poor behavior.

Human behavior is shaped by both our experiences and our genetics. When we are born, we have no experience of trauma, heartache, or betrayal. Yet at some point in life, most of us encounter something that changes our wiring—how we think, how we feel, how we love, and how we trust (or don't).

During a recent time of self-reflection, I realized that I have spent the majority of my adult life in fight-or-flight mode.

But what exactly is fight-or-flight?

The Cambridge Dictionary defines it as “the reaction people have to a dangerous situation that makes them either stay and deal with it, or run away.”

When I turned 18, I immediately went to college and began my pre-medical studies. Much of that time was spent preparing for the MCAT (Medical College Admission Test), which is crucial for getting into medical school.

After that came medical school, which required a series of board exams that lasted 8–9 hours on average: Step 1, Step 2 CS, Step 2 CK, and Step 3. At the end of residency, I also had to pass the Family Medicine board exam to become board certified.

Research shows that medical students experience twice the level of anxiety compared to the general population. Students often take dedicated time to study for their first board exam, and this period is frequently described as one of the most psychologically stressful times in medical training—sometimes even severe and debilitating.

I completed medical school in 2020. When I later took time for self-reflection after finishing residency, I had to remind myself of the level of stress I had just endured.

I spent 11 years in training to get to where I am today.

Throughout that time, I was trained to prepare for the worst-case scenario: What is the problem, and how do we fix it? What is the worst thing this could be? This type of strategy, often referred to as “rule-out worst-case scenario,” ensures that potentially life-threatening illnesses—like pulmonary embolism or aortic dissection—are identified promptly, even when a patient’s presentation suggests a more common or benign problem.

That mindset is valuable in medicine—but living in that state constantly can keep your body in fight-or-flight mode. When you are in survival mode, your body is preparing to face a dangerous or threatening situation. It isn’t easy to come out of a stage of life where you were constantly on edge.

For most people, it isn’t medical school. For some, it may be an abusive relationship.For others, it may be a toxic work environment.

Whatever the source, stepping out of fight-or-flight mode is not easy.

There is a time and place for everything, but we were not designed to live in a constant state of heightened anxiety. The truth is that God calls us to live in peace. God wants us to rest.

Trust me—I know it’s not easy.

By the time I finished residency, I had spent over a decade in survival mode. My mind was trained to prepare for the worst, and my body had felt the effects—my hair had thinned, I had gained weight, and anxiety had become a constant companion. It was only when I began to surrender my stress to God that I started learning how to rest, how to allow my mind and body to recover, and how to truly find peace.

So what can you do to move out of fight-or-flight mode?

1. Meditate on God’s Word

Meditating on Scripture allows you to renew your mind. God can take a heart filled with chaos and replace it with peace. He can take anxious thoughts and anchor them in His love.

Philippians 4:8 says:

“Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.”

Why should you meditate on God's word? All scripture is inspired by God. God is its ultimate source. It is true and it never fails. NEVER. 

People will fail you. Drugs will fail you. Money will fail you. Fame will fail you. All of these things will let you down but the Word of God is the same yesterday today and forever 🙌🏾 

2. Pray Without Ceasing

1 Thessalonians 5:16–18 says:

“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.”

Prayer is communication with God. It reminds us of our dependence on Him and creates space for Him to speak into our lives. Prayer also helps us become more aware of His presence in our everyday moments.

Through prayer, we bring our worries, fears, and anxieties before God and exchange them for His peace.

Simply put—prayer still works.

3. Affirmations

If you struggle with anxious thoughts, affirmations can be incredibly helpful. This is something I began practicing years ago, and it has played an important role in helping me renew my mind and rewire my thinking.

After meditating on a piece of Scripture, write it down and turn it into a personal affirmation. Speaking God’s promises over your life helps align your thoughts with the truth of His Word.

Example #1:

Psalms 34:10 (NKJV)

“The young lions lack and suffer hunger; But those who seek the Lord shall not lack any good thing.”

Affirmation: I will not lack any good thing.

Example #2:

Deuteronomy 28:13 (NKJV)

“And the Lord will make you the head and not the tail; you shall be above only, and not be beneath, if you heed the commandments of the Lord your God, which I command you today, and are careful to observe them.”

Affirmation: I am the head and not the tail, above and not beneath.

I will leave you with this final scripture:

Romans 12:2

“And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.”

I pray that if you've spent some time in survival mode, that the Lord would show you how to rest in Him, renew your mind and experience peace that surpasses all understanding.

~AR