Survival mode is your body's built-in response to stress. When you're under pressure, your nervous system shifts into high alert so you can push through and get things done. That's helpful in short bursts.

The trouble starts when the pressure never really lets up. Work, family, money, health, the never-ending to-do list. Your body stays on high alert for weeks, months, sometimes years, until "stressed" starts to feel like normal.

Here are five signs you might be living in survival mode, and what you can do about it.

1. You're tired but wired

You're exhausted all day, yet when you finally lie down, your mind won't switch off. You might wake at 3am with your thoughts racing, or rely on coffee to get going and wine or scrolling to wind down.

2. Your body is always braced

Tight shoulders, a clenched jaw, a sore back or a knot in your stomach. Stress doesn't just live in your head. When your body stays braced for too long, the tension can start to feel like part of who you are.

3. Small things feel huge

A slow driver, an unexpected email or a spilled drink sends you over the edge. When your nervous system is already running hot, there's very little buffer left for everyday hiccups.

4. You can't remember the last time you felt joy

You're getting through the days, but not really enjoying them. Hobbies, friends and the things that used to light you up feel like too much effort. You might feel flat, disconnected or simply not like yourself.

5. Rest feels impossible, or even guilty

When you do stop, you feel restless, anxious or guilty for not being productive. Holidays take days to unwind from, if you unwind at all. Slowing down feels uncomfortable because your body has forgotten that it's safe to rest.

Moving from surviving to thriving

If you recognised yourself in a few of these, you're not alone, and nothing is wrong with you. Your body has been doing its best to protect you. The good news is that it can also learn to let go.

A few gentle places to start:

• Notice before you fix. Simply noticing where you hold tension is powerful. My 2-minute morning check-in is an easy way to begin.

• Breathe a little slower. A longer out-breath is a simple signal to your body that it can soften.

• Move gently. Slow, mindful movement like Yoga for Stress helps release what your body has been holding.

• Get support. Spinal Flow is a gentle, hands-on way to help your body release stored stress, so you don't have to do it all on your own.

If you're feeling overwhelmed for a long time, or it's affecting your sleep, mood or health, please also talk to your GP or a health professional.

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