Recognising survival mode

Recognising survival mode

by Lauren Stracey
Rural Aid Mental Health and Wellbeing Team Leader

For good biological reasons, flood affected farmers across Australia have had their bodies kicked into survival mode. Farmers are reporting getting stuck in panic spirals about how to tackle immediate needs like clean up, fencing and looking after their stock, but also projecting into the future about what will happen if the rain continues and the impact that will have on the next season.

Being in the middle of a disaster can kick us into ‘survival’ mode. And while this can get us to react quickly, being reactive is not always helpful.. Decision making when panicked can lead us into greater danger. It’s like flooring it without knowing where you’re going.
When we panic, our body’s accelerator (known as our sympathetic nervous system), is in control. It is sending oxygen to our arms and legs so we can get ready to fight or flee. This means there is less oxygen being sent to our thinking brain, the prefrontal cortex, making it very difficult to think clearly, make plans or take on new information. It’s that fuzzy headed feeling you get when stressed, and the simplest decision or question feels overwhelming.

Research into this response has shown there are some really simple techniques that will help to take the foot off the panic accelerator. Taking a few slow breaths can help redirect the oxygen back to our thinking brain and kick start our brakes known as the parasympathetic nervous system. This helps free us up from the flight or fight symptoms and means you have more mental energy to plan and problem solve.

  • Try this-breath in for a count of 1, 2, 3, 4 and pause. Now as you breath out, breath out slowly, like you are blowing up a balloon for a count of 1, 2, 3, 4. Pause and start again.
  • Ideally continue for 1 minute or longer

This will settle our nervous systems Next, set a mental mindset. This can be a statement that helps us feel more in control such as “I can get through this, one step at a time” or “I’ve got this”. Over time, this phrase will become a point of reset; stopping for one minute to breath and reset, before moving to the next task. This means tasks like calling insurance companies or choosing what to clean first are made a little less daunting.

Regular practice of slowing your breath (also known as grounding), can have long term health benefits such as improved sleep, reducing pain and stress, increasing the body’s ability to heal wounds and can help you pull away from flashbacks and challenging emotions.

Taking time to breath and reset can also help you better respond to the needs of loved ones, particularly kids. It helps us notice distress in others, meaning we are more likely to tend to the distress. For kids, this can be in the way we speak, giving cuddles and connection. Slowing down our own heart rate and breathing helps those around us also slow down. Research has shown us that when we are in panic, we are more likely to disregard our disaster plan and take action that is unplanned and dangerous. Slow breathing is a short-cut to connecting with the part of your brain that keeps you grounded and responsive. Practicing slow breathing through the day won’t make the disaster go away. But it will help you make better decisions, stay calmer and keep you and your loved ones safer.